Hectic work and family lives can make healthy eating challenging. With proper planning and effort, fast, simple-to-prepare foods can support your wellness and weight management goals. The American Dietetic Association recommends a diet that includes healthy foods from all vital nutrient groups, including fruits, vegetables, whole grains, lean protein and healthy fats. For best results, seek guidance from a qualified medical or dietary professional.
Fruits/Vegetables
Fresh cut fruits and vegetables provide simple, nutrient-rich snack foods and meal additions. Fruits and vegetables provide an assortment of vitamins, minerals and antioxidants--nutrients that help prevent infections and disease. The fiber and water content in fresh produce support digestive function and fullness between meals. The Harvard School of Public Health recommends at least nine servings, or 4 1/2 cups, of fruits and vegetables daily for optimum health. Seeking various types and colors of vegetables can help provide broadest nutritional benefits. Fresh and frozen fruits and vegetables can be added to soups, casseroles and other dishes to increase nutrient content. You also can allow for greater portion sizes without fear of weight gain, since most fruits and vegetables are relatively low in calories. Naturally sweetened apple sauce, canned fruit in natural juices, all-fruit frozen bars and dried fruit make for portable, nutritious snack options.
Low-Fat Dairy
Low-fat dairy products provide valuable amounts of calcium, vitamin D, B vitamins and protein. Dairy products, such as low-fat yogurt. cottage cheese and string cheese, provide valuable on-the-go snack and meal addition options. Skim and low-fat milk also serve as light alternatives to heavy cream and whole milk in smoothies, sauces and other recipes. If you have a sweet tooth, try low-fat pudding cups as a protein-rich, low-fat dessert alternative. The American Dietetic Association recommends at least three servings of dairy products daily for optimum health.
Whole-Grain Bread
Whole-grain bread provides rich amounts of vitamins, minerals and dietary fiber. The American Dietetic Association recommends opting for whole grains over refined carbohydrates, such as enriched white or wheat bread, pasta, cereals and baked goods. Prepare sandwiches using 100 percent whole-grain bread, lean meat or tuna salad and veggies. Numerous restaurants, including some fast food restaurants, offer whole-grain bread in place of white bread. Peanut butter and jelly sandwiches made with natural peanut butter and all-fruit preserves is another example of a nutrient-rich, portable meal or snack option. When purchasing bread, check nutrition labels to ensure whole grains are listed as primary ingredients.
Nuts/Seeds
Though nuts and seeds are dense in calories, they also contain healthy fats, which are necessary for proper nutrient absorption, skin health and cognitive function. Healthy fats also support satiation between meals and can add pleasure and flavor to meals. Since nuts and seeds require little or no preparation, they fit well within a fast and simple diet. According to the Weight-control Information Network, healthy diets are low in saturated and trans fats, yet sufficient in unsaturated fats. Nuts and seeds provide healthy alternatives saturated fat-containing foods, such as high-fat cheeses, butter, deep-fried foods and red meat. Examples of nutrient-rich nuts and seeds include walnuts, almonds, pecans, peanuts, Brazil nuts, pistachios, mixed nuts, pine nuts, sunflower seeds and flax seed.
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