Low-income no longer excuse for obesity

Congratulations, Mississippi. It took the title as the most obese state for a fifth consecutive year. A survey conducted by Trust for America’s Health and the Robert Wood Johnson Foundation found that 32.5 percent of the magnolia state’s population is obese.

Some have tried to excuse the plump state by pointing out the connection between poverty and obesity but even low-income families can eat well if they know where to look.

It is no secret that fast fried food is cheap, but there are healthier choices available for less than two dollars.

Brown rice, whole-wheat or multigrain pasta, 100 percent whole-wheat bead, and oats (quick or old-fashioned) are all great carbohydrates. Whole-grains have been shown to lower cholesterol and blood pressure; they may also help diabetics by regulating blood sugar.

Next make sure the meal includes fruits and vegetables. Avoid the hoopla about organic produce, frozen or canned taste just as good and can cost as little as 25 cents. Just make sure to look for low-sodium options when checking out the canned vegetables.

As for proteins, beans, legumes, and canned tuna are all great options and easy to buy in bulk. Dried beans and legumes like split peas and lentils do not take long to heat up and can be seasoned to taste; hot-sauce adds a kick to any meal and is usually calorie-free.

No meal is complete without desert, but instead of ice cream covered with chocolate sauce, McFlurries, or apple pie, try yogurt with fruit, fudgsicles, or fruit Popsicles. Prepare the yogurt and fruit at home; although it may seem healthy, McDonald’s Fruit 'n Yogurt Parfai has 380 calories.

These are just a few suggestions. Take the time to explore the local market and see what other smarter options are affordable.

A quick tip, buy generic and when seasoning food, go easy on the salt, butter, and oil.