Meals that are fit for eating every day don't have to be special, and it's a bonus if they're cost effective and don't take much time to prepare, serve or clean up. Ideally, they should also provide an adequate amount of calories, vitamins, minerals and nutrients to promote weight maintenance and positive long-term health.
Nutrition
Eating balanced and varied meals is important to do on an everyday basis to prevent nutrient deficiencies and meet vitamin and mineral recommendations. A simple way to follow nutritional guidelines is to choose foods from the U.S. Department of Agriculture's food pyramid. It features groups of grains, lean proteins, fruits, vegetables and low-fat or nonfat dairy products. Try to include a variety of items from each group in the meals and snacks you eat every day.
Planning
Menu planning and list-making can help shave time from meal preparation and encourage healthier eating. Go through recipe books and read preparation instructions in advance to avoid last-minute trips to the store or harried meal adjustments. Keeping several staple foods on hand at all times is also helpful in daily meal prep. Mayo Clinic dietitian Katherine Zeratsky recommends stocking brown rice, potatoes, canned vegetables and beans and whole-wheat bread.
Suggestions
Tried-and-true meal favorites are fit for everyday eating because they're quick to prepare and can please almost everyone. Some of the most popular options are sandwiches, burgers, spaghetti or other pasta dishes, casseroles, chili, salads, stews, soups and egg dishes.
While some of these favorites are "comfort foods," you can adjust your recipes to make the dishes lighter in fat and calories, and more nutritious. For example, instead of making a ground chuck burger, substitute lean ground turkey. To improve your pasta dishes, look for whole wheat or multigrain pasta instead of the basic white pasta to add fiber to the meal. When constructing a casserole, use light or fat-free cream soup bases instead of the traditional, full-fat versions. To add variation and depth, use condiments and spices or fresh herbs, and serve meals with fresh fruits and vegetables.
Considerations
An everyday diet should fit your lifestyle so that it's convenient and comfortable to follow. According to MayoClinic.com, you should evaluate an eating plan by considering it along with your budget, habits and schedule. The best plans will be easy to follow every day because they'll contain foods that are widely available and that you already know how to prepare.
Tips
Grocery store convenience foods are naturally suited to everyday preparation because they can save so much time. However, they're not always the healthiest choices. As an alternative to processed foods and prepared meals, try buying prechopped vegetables or precooked grains and using them to prepare your own dishes at home. HelpGuide.org also recommends using kitchen tools, such as a food processor or a slow cooker, to help with everyday prep and make healthy recipes easier to follow.
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