Too often, busy schedules pose a barrier to healthy eating.
But it doesn't have to be that way. With a little planning and not
much time or effort, you could make all of your meals healthy ones.
Stock Up
Keeping a supply of healthy foods handy is key to preparing nutritious
meals. When you shop for food, be sure to stock up on fresh fruits
and vegetables, poultry, fish, yogurt, low-fat cheeses, and whole-grain
breads and cereals. Also buy foods with a shelf life, such as canned
tuna and salmon, beans, pasta, quick-cooking rice, tomato sauce,
olive oil, and soup broth. Frozen fruits and vegetables will come
in handy when you run out of fresh produce or don't have extra time
to wash, peel, and chop.
Quick Fixes
Once you have your staples, you're ready to create those simple,
healthy meals:
- Grab some vegetables and chicken for a quick stir-fry. Buying
pre-cut and pre-cooked ingredients will save you prep time. You
also can add canned water chestnuts, straw mushrooms, and other
Chinese vegetables available at most grocery stores.
- Try a cold salad on a hot summer night. Throw in some canned
beans, peas, corn, and cubed cheese or leftover shrimp for a filling
meal.
- Fill a taco or tortilla with your favorite ingredients and top
with salsa and spices. Herbs and spices can add flavor and excitement
to the simplest meals. Buy and store cilantro, rosemary, thyme,
cayenne pepper, ginger, and any other favorites that add zest
and zing.
- Boil your favorite pasta and try different toppings, including
cooked vegetables and grated parmesan cheese. You can buy already
prepared tomato, pesto, and alfredo sauces.
Loving Leftovers
On weekends or whenever you have time to cook more involved meals,
make extra servings to put in the freezer. Before you leave the
house in the morning, put the leftovers in the refrigerator to thaw
out. When you come home, all you have to do is warm up your meal
and enjoy! You also can buy frozen dinners, but check the ingredients
carefully to avoid meals high in fat and salt.
Think leftovers when dining out, too. Rather than stuff yourself
with oversized restaurant portions, bring home what you can't finish
and heat it up for lunch or dinner the next day.
Carrying Out
If your shelves and refrigerator are completely bare and you have
to “carry out,” consider healthy alternatives to traditional
fast foods. Many grocery stores have salad bars, sushi bars, and
hot food bars that include soups, vegetables, and chicken or fish.
Recipe Hunting
There are Web sites and cookbooks aplenty featuring quick, easy,
and healthy recipes for people who want to eat well but don't have
much time to spend in the kitchen or at the market. Have fun finding
and swapping recipes—start your own recipe book or collection.
Don't let lack of time or energy deprive you of nutritious meals.
Remember, you are what you eat!
You can find the following books online at Barnes and Noble.com:
The
Fast-Food Diet: Quick and Healthy Eating at Home and on the Go,
Mary Donkersloot, Simon & Schuster, March 1992.
The
Weeknight Survival Cookbook: How to Make Healthy Meals in 10 Minutes,
Dena Irwin, Wiley, John, & Sons, Incorporated, October 1998.
Prevention's
Quick and Healthy Low-Fat Cooking, David Joachim, Rodale Press,
February 1996.
One
Year of Healthy, Hearty, and Simple One-Dish Meals, Pam Spaude
& Jan Owan-Mcmenainin, Chronimed Publishing, November 1996.
Eating
on the Run
Learn how to eat out and still eat healthy.
Healthy
Snacking
AARP offers advice on snacking and suggests some food choices so
you can enjoy healthy snacks.
American
Heart Association
Tips on how to prepare for grocery shopping, what to look for when
you shop, and how to stock your kitchen with healthy foods.
URL: www.deliciousdecisions.org/sm/sss.html
Heart-Healthy
Recipes
Suggestions for heart-healthy recipes for 10-minute meals, one-dish
meals, simple meals for solo cooks, grilling foods, and more.
URL:
Meals For You
Healthy meal ideas sorted by preparation and cook time.
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