foods. Sugar represents more of a red flag for her than sodium. Felice says sodium is actually used as a preservative in processed foods: That’s why you find more sodium in store-bought items and why our palates get used to having more salt in our food. “Our moms and grandmoms cooked from scratch,” she says, noting cooking from scratch gives you more control over the ingredients used in your meals. By seasoning things ourselves, we can get away from using too much sodium. Cooking dried beans instead of canned and making desserts like cookies from scratch allows you to put a lid on the quantity of sugar or sodium. It’s also better on your budget, Felice says. Be Half-Plate Healthy Always strive to have your plate filled half with fruits and vegetables and the other half with protein (meat or fish) and grains. “This leaves less room on your plate for more calorie dense foods,” Felice says. “Concentrate on doing this even when you’re eating out.” At lunch, many of us tend to grab for two slices of pizza. “But everything should be in moderation.” Have maybe a slice of pizza, but have salad, too, Felice says. If you go back for seconds don’t reach for four slices because you ate wisely on your first go-round. And develop clarity over the low-calorie maintenance issue—an idea that Felice says can be slightly misinterpreted. For example, you could buy 100-calorie snack packs for your children but this is not “real food, and not as satisfying or filling as, for example, an apple. Also, tofu, fish, eggs may provide you with a higher calorie count than vegetables, but these are “smart calories. The important message about calories is getting smart calories with nutritional density. Apply the same thinking to snacks. Snack don’t just have to be chips, or cheese and crackers. Carrots and hummus are even better as is a bowl or plate of berries with some yogurt on top. Back to the Earth  Planting a vegetable garden in the spring or tomato seeds in a pot on a window sill, is an affordable way to consume veggies and can be done with kids. Not only does this add to family time, but it also “puts children in touch with what real food is. They’ll also come to understand that cookies, for example, don’t just appear in the bright blue bag at the supermarket,” Felice says. “I learned long ago, too, that there’s not one right way to eat,” says Felice. Some people function better with three square meals a day, and do not like to snack in between. Others prefer to eat six small meals daily. “The main point is to avoid cravings and nonhealthy impulse purchases at the vending machine.” And, have an apple at the ready for that moment when you do start to feel a little hungry. The key, says Felice, is finding what works for you by learning to listen to your body. Remember, too, that your activity level and eating habits may change at different stages of your life, requiring you to rethink your patterns. And, don’t forget to exercise; you can begin to include exercise in your daily regimen by making small changes in your routine. When at the office, walk back and forth to the water cooler or your office mailbox a couple of times each day. “These small changes from a bit of exercise to nurturing and watching a tomato plant grow on your window sill are simple, basic and cost-efficient ways to make you and your family live and eat healthy.” Here are more tips from Felice to eat a healthy diet without breaking the bank. Buy in bulk. This applies to meat, like a big bag of pork chops, but also to produce like oranges and carrots or a family-sized bag of dried beans that can be used in several meals. Don’t Shy Away From Prep. You’ll save money buying items like bulk bags of carrots that you do have to cut the green tops off and peel. These are considerably less expensive than the already cut and peeled ones you buy in the bag. If you’re buying chicken, buy a whole one. Cut it up yourself, or have the butcher at the store’s meat counter do it for you. A lot of markets do this free of charge. It’s a little more work, but less expensive, and you’ll have the bones to make