Quick and Easy Healthy Meals

 

Take out and fast food has become a common dinner choice in the U.S. during the past couple of years.  One out of four adults consume a fast food meal at least one time per day.  Many Americans now know these aren't the healthiest meal choices.  So the question is:  why do we always reach for a quick burger or an easy box of take out?  Well, just that -- it's a quick and easy meal.  Now with the holiday season in full swing, demands on our free time are even higher!  Below are a few quick tips to help get a quick, easy and healthy meal on the table for your family every night.

• Plan, Plan, Plan -- The biggest time saver for families is planning for the week ahead.
• Have a list of recipes or dishes you plan on making.
• Write up a grocery list. 
• Grocery shop in advance to buy ingredients.  That way, there's no need for emergency runs to the grocery store.
• Prepare in Advance -- some foods and dishes can be prepared in advance -- like on a Saturday or Sunday afternoon (or any free time).  Look at the dishes you want to make -- can anything be made in advance?
• Wash and chop veggies, fruit and other produce so it's ready to go each evening at dinnertime.
• How about making a bowl of brown rice or whole wheat pasta and sticking it in the refrigerator until you're ready to use it?
• Wash and chop lettuce and veggies for a salad (without the dressing) and put it in a plastic bag for easy "pour and serve" salad!
• Be Leftover Savvy -- Making grilled chicken?  Or pork chops?  Make a few extra servings one evening and store the rest covered in the fridge for another meal.  That's one less item you have to cook the next night.
• Keep Your Pantry Stocked -- Having a few items such as canned beans, canned tomatoes, and other veggies, broth/stock, dry pasta, rice and everyday spices can help pull a dinner together fast.  These can be the basic "building blocks" of a quick meal.  And if your pantry is stocked, these items will always be there when you're in a rush.  Check out or past blog on pantry staples.
• Keep it Balanced -- Especially over the holidays when we eat more, keeping your plate balanced with a variety of foods can help you and your family eat healthy.  Make sure you have the following:
• veggies,
• lean protein like chicken, fish or beans,
• whole grains like brown rice or whole wheat pasta,
• low fat dairy like skim milk.
• If there's space, a side or snack of fruit can round out the meal nicely!

All of these tips and suggestions can help you plan and prepare a week's worth of quick and healthy meals.  Even doing just one of the above tips can be a time saver.  Just remember to take a little time to plan ahead and you'll be set to go!

Pick Healthy Picnic Foods

Make your picnic a healthy one!  With warm weather here, many of us are planning those special outdoor meals with family and friends.  If you are having a barbecue in the backyard, a picnic on the beach, or going on a camping trip, it is easy to serve foods that are healthy and full of flavor.
Consider these tips when packing your picnic basket:

Choose low fat main dishes:  Lean meats such as baked chicken (not fried), skinless chicken breasts and pork tenderloin are good choices.  When making burgers, use lean ground beef or turkey.  Aim for meat that is 93% or higher lean ground beef or turkey.  Veggies burgers are also very tasty for picnics.  Sandwich wraps can be a change from the normal sandwich.  Make them with lean meats, low fat cheese and filled with lots of veggies.  They are easy to pack and travel well.

Enjoy in season fruits and veggies:  Include crunchy raw veggies like carrots, broccoli, celery, and cherry tomatoes for your meals and snacks.  Don't forget a dip.  Try salsa, hummus or low fat yogurt made with herbs and spices.  Apples, pears, berries, peaches, and watermelon can be used whole, sliced or cubed for easy snacking and desserts.  These low calorie treats are high in vitamins and minerals.  They are easy to prepare ahead of time and keep cold.

A variety of seasonal fruits and veggies are available at the local Farmers' Market at affordable prices.  Visit your local market with your family.  Try some old favorites as well as something new.

Switch to whole grains: Whole grain buns, pita bread, and wraps can add a welcome taste to grilled chicken, beef, fish, and veggies.  Look for whole grains by reading the ingredient label on the package.  Try using other whole grains in your dishes like whole grain pasta, brown rice or couscous.  Add whole grain bread to your picnic and enjoy its many health benefits.

Pasta salads are common picnic treats!  To make them even healthier, toss your favorite chopped vegetables with whole grain pasta and a light oil and vinegar salad dressing.  Switching from a mayonnaise base dressing to oil and vinegar will also save calories.  Grilled veggies are also a yummy addition.  Try corn on the cob, zucchini, eggplant, mushrooms, and onions.

Beverages: Getting thirsty can happen easily when you are outside having fun on a warm day.  Pack plenty of cold drinks to keep everyone comfortable.  Healthy choices are ice water, unsweetened iced tea, and 100% fruits juices mixed half and half with water.  Frozen fruit pops made with 100% juice can also be a refreshing treat for children.

Try these healthy options when planning your picnic this summer!