Grace Fjeldberg, RDN
Diabetes Education, Nutrition
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Most Americans have experienced the rush of daily living with demands from work, school or family obligations. Eating healthy can sometimes take a backseat to more pressing matters. Although it may seem nearly impossible to make healthy choices when you’re so busy, there are tips and tricks that will make meal time easier and save you time in the long run. It all starts in the pantry.
Keep the pantry stocked with healthy foods
To save yourself time, be sure you always have the essentials stocked in your pantry and refrigerator so you decrease “emergency” grocery store trips. Always keep fruits and veggies available in any form, such as fresh, frozen, canned, dried or juiced. Keeping a variety of options means when the fresh food is gone, canned or frozen options can help fill in the gaps. Also, canned and frozen options are sometimes more convenient as they are already washed and cut. Think convenience — in some instances you may want to consider purchasing pre-cut fresh veggies or fruit to save time.
Consider having the following foods available in the house for healthy meals or snacks:
- Whole grains: rice blends, pastas, tortillas, breakfast cereals, crackers, English muffins or mini bagels, and breads/wraps.
- Proteins: low-fat refried beans or other canned beans, water-packed tuna, lean pork, pre-cut lean beef, tofu, fish and poultry. Even consider pre-cooked meats and low-sodium, low-fat lunch meats.
- Dairy: Low-fat yogurts and cottage cheese (these often come in single-serve portions, which make it easy to grab-n-go), low-fat string cheese, pre-shredded cheese, and fat-free or 1 percent milk.
- Other foods: Single-serve popcorn bags, whole-grain pretzels, hummus, single-serve peanut butter or low-fat dressing packets, single-serve dried fruit or nut packets, and whole-grain granola bars. Also, keep pasta or pizza sauces in the pantry to add to your favorite whole-grain wrap or English muffin for a quick pizza.
Preparation tips and planning
So, you have all this wonderful wholesome food in your house, but now what do you do with it? The first step in saving time is actually prepping some of your grocery store goodies. Once you get unpacked from your shopping trip, consider washing and prepping fresh fruits or veggies you’ve purchased. By doing all of this chopping at one time, you’ll save time later in the week and do less dishes because you’re only getting the equipment out once.
While washing and prepping fruits and veggies, heat up the stove to boil some of those whole grains you packed away in the pantry. Many whole grains take at least 30-60 minutes to cook. By cooking grains in advance, you can reheat them later in the week or add them to a cold salad. You can also pre-cook many meats to reheat later in the week.
Now that you have everything prepped, the fun part begins — planning. Most people view meal planning as labor-intensive and difficult. To avoid getting stressed about having specific meals planned, be creative in what you prepare. Reading recipes and gathering ingredients takes time. For example, if you already have rice and chicken cooked, pull out a frozen vegetable stir fry mix for a quick stir fry. That same chicken you already have cooked from the night before can be mixed with a Greek yogurt dressing and added to a wrap with fresh veggies.
The possibilities and ideas for healthy eating are endless. With a small amount of preparation and planning, you can have a fresh, wholesome meal prepared in less time than it takes to order and wait for food at the local drive-thru.