4 ways a diet is like finances

Losing weight can be daunting any time of year, let alone during the festive season. However, you may be more equipped for weight loss than you think, especially if you know how to budget. You can use the same skills that you have implemented with your finances to manage the metaphorical unpaid taxes of your health and wellbeing– excess body fat. Here are four ways that effective dieting and smart budgeting are very much alike.

1. Our energy requirements are like our income

Daily energy needs are referred to in either calorie or kilojoule units. You can think of these units of energy as spending money. The average female requires approximately 1800 calories per day (7600 kilojoules) to maintain their weight, whereas the average male requires approximately 2400 calories (9800 kilojoules). Keep in mind these numbers are heavily influenced by age, activity levels, muscle mass and many other factors so individual energy requirements or ‘‘income’’ will vary.

Spending over the daily income on a regular basis will result in eventually going broke or heading further into debt. Likewise, consistently going over daily energy requirements will result in weight gain. If we boost income (exercise) and cut spending (calories consumed) then we save capital (lose weight). Building muscle builds an asset that allows you to spend more calories. The more muscle you have the more energy you burn through at rest.

2. Day to day spending habits matter most

What is more costly for your bank balance – the big Christmas feast once a year, or the day to day small transactions like coffee, treats, and eating out? Most people would agree on the latter. The same is true for our waistline – the accumulative affect of lots of little actions can account for big changes in weight over time, just as the accumulative cost of a coffee a day adds up to a significant amount over the course of a year.

3. Monitor your finances

You keep tabs on your bank balance right? You may even calculate savings each month, record spending habits on some items, and set short and/or long term saving targets. While it may not be essential to monitor everything, some form of tracking will help ensure we succeed with our money. The same holds true for our diet. Setting targets and monitoring our progress -be it waist circumference, clothing size, body weight, or a food diary – can help keep us on the right path for weight loss.

4. Build your budget around your necessities

First and foremost we need to prioritise our money on the essentials like housing, utilities, and transport. Once these items are taken care of, it is sensible to put some money away into savings. The remainder may go into leisure options like holidays or treats. Dieting is much the same. Prioritise the necessities; healthy foods like vegetables, fruits, legumes, nuts and plant based-oils, grains, low fat dairy, fish, and lean meats and poultry. Some treat foods and drinks may still fit into your weight loss budget – just be careful as these foods are expensive in calories and can quickly abolish hard earned savings.

A budgeting approach to dieting illustrates the freedom of choice we have with our food. There are countless ways we can structure our spending so long as the bottom line is looked after. I’ll leave you with this quote. ‘‘Balancing your money is the key to having enough’’ – Elizabeth Warren, US Senator.

❚ Scott Campbell registered dietitian

One-pot sausage and veges (serves 3-4)

2 cups baby potatoes, rinsed and quartered

1/2 red pepper, sliced

1/2 yellow pepper, sliced

1/2 green pepper, sliced

1 courgette, halved and sliced

1/2 onion, sliced

300g smoked sausage, sliced

3 tablespoons olive oil

1/4 teaspoon red pepper flakes (optional)

1/2 teaspoon garlic powder or minced garlic

1 tablespoon Italian seasoning

1/2 cup low-sodium chicken broth Salt and fresh cracked pepper Fresh parsley, chopped

❚ In a heavy bottomed pot, heat 2 tablespoons olive oil over mediumhigh heat. Add the baby potatoes to the pot and season with salt and pepper. Fry until golden brown and cooked through, around 8-10 minutes, stirring a few times. Remove potatoes from the pot and set aside.

❚ In the same pot, brown the sliced sausage for around 5 minutes in 1 tablespoon of olive oil over medium high heat. Remove the sausage from the pot and set aside.

❚ Add onion and garlic and cook for 1 to 2 minutes with remaining cooking oil. Add the peppers and courgette to the same pot and season with red pepper flakes, Italian seasoning, salt and pepper. Cook for 2 minutes, until softened, stirring occasionally.

❚ Add the cooked sausage, and potatoes back to the pot and mix everything together. Add chicken broth and cook for 5 minutes more. Adjust seasoning and garnish with chopped fresh parsley. Serve immediately.

Strawberry banana ice cream (serves 2)

2 Ripe bananas, sliced and frozen

1 cup strawberries

❚ Add bananas and strawberries to the food processor and blend. Occasionally scrape down the sides and continue to blend until smooth, approximately 3-5 minutes.

❚ Scoop into a bowl and enjoy immediately as a soft serve! For firmer ice cream, place in an airtight freezersafe container and freeze for at least 1 hour.

❚ Optional: for some chunky strawberry ice cream, set aside 1⁄4 cup of strawberries to roughly process at the end.