One great
New Year’s resolution is to eat more healthfully. An easy way to make that
happen is to plan meals ahead of time. When we are short on time, we often grab
less healthy options, such as fast food. Making our own meals at home can be a
healthier option. Here are some tips on how to plan for quick and healthy meals
at home:
Make a Plan
Over the
weekend, take time to look at the week ahead. What days will be the busiest?
Which days will the whole family be home? For those days when everyone is home,
plan a sit-down meal that everyone can help you prepare. See our blog “Quick
and Easy Weeknight Dinners for Busy Parents”.
On busy days, plan to serve leftovers or have an easy to prepare meal. Make a leftover buffet! Let each person pick their favorite leftover (not everyone needs to eat the same meal). Frozen or canned vegetables can be quickly prepared without much mess to clean-up for a healthy meal for the family to enjoy. Another easy meal idea is to purchase a roasted chicken from the grocery store. Keep the meal healthy and save money by adding your own salad, vegetables and brown rice.
Use MyPlate to Plan Meals
Create
your meals using MyPlate as your
example. A healthy meal will usually include vegetables, lean protein, and
whole grains, with low-fat milk as your drink and fruit for dessert. When you
look at the parts of the meal you are serving, which food group(s) do you need
to add or limit? To help with your planning search for recipes on the EatSmart Site or on the
USDA What’s Cooking Web
site.
Think Seasonally
During
the winter, you might rely on slow-cooker
dishes or soups to keep you warm. By summer, you might be looking at
salads, which are much lighter and easier to enjoy during hot months. Always try
to use produce that is available during that season. This saves money and
tastes great!
Use Weekends to Get Ahead
Make and
freeze stew, chili, casseroles, or other main dishes over the weekend. Busy
days are the time to pull those foods out, microwave or heat them on the
stove/in the oven, and save time on meal preparation! Make sure you safely
reheat all leftovers to 165°F, to prevent foodborne illness.
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