Preparing and eating healthy meals is an effective way to incorporate more nutritious foods into your diet as well as try new foods. Everyday meals should be simple to prepare and contain a variety of nutrient-dense foods. Susan Irby notes in her book, "The $7 a Meal Healthy Cookbook: 301 Nutritious, Delicious Recipes That the Whole Family Will Love," that once you collect some easy ideas, you will be able to eat healthy meals everyday.
Homemade Soup
Soup is simple to prepare; there are many ingredients to choose from to create a nutritious meal each day of the week. Irby notes that having a few staples on hand, such as canned beans and tomatoes, dried pasta and fresh vegetables, will enable you to prepare a quick and healthy soup in just a few minutes. Start a homemade soup using a low-sodium chicken or vegetable stock. Add several types of vegetables, such as potatoes, carrots, leeks, onions, celery and squash. Canned tomatoes are also a healthy choice. Add uncooked pasta or canned beans and simmer until the ingredients are fully cooked. Serve with whole wheat bread to add fiber to your meal.
Pasta with Sauce
Pasta is another meal that can be served everyday if you have a variety of sauce ideas. Mary Collette Rogers notes in her book, "Take Control of Your Kitchen!: Tips, Tools and Strategies to Make Everyday Cooking Easy," that you can prepare a wholesome and nutritious meal using pasta and just a few other ingredients. Use whole wheat pasta, which is more nutritious than regular pasta. Tomato sauce and fresh vegetables can create a vegetarian pasta meal. Shredded chicken and low-fat cheese can create a protein-packed macaroni and cheese meal. Using different sauces and toppings will allow you to eat pasta everyday without getting bored.
Rice Casserole
Long-grain or brown rice offers several types of nutrients and is simple to prepare. Irby notes that rice combines well with many ingredients and seasonings, so using it regularly will offer ample variety. Cooked rice can become the base for many different casseroles. White meat chicken, black beans and salsa create a spicy meal, while diced pork, snow peas, red bell pepper strips and low-sodium stir fry sauce results in an Asian flavor. Rice can also be combined with cooked, fresh vegetables and olive oil for an easy vegetarian meal.
Fish with Vegetables
Fish supplies unsaturated fats and omega-3 fatty acids and it is recommended that you eat two or three servings each week. Eating fish on a more regular basis can be done if you choose low-mercury fish such as salmon, trout, cod and pollack. Alternating the type of fish you eat will allow you to have different flavors while also creating a healthy meal. Season fish with herbs and broil it. Serve with steamed vegetables for fiber and vitamins. Try different spice combinations to keep your fish tasting exciting and fresh.
References
- "The $7 a Meal Healthy Cookbook: 301 Nutritious, Delicious Recipes That the Whole Family Will Love"; Susan Irby; 2009
- "Take Control of Your Kitchen!: Tips, Tools and Strategies to Make Everyday Cooking Easy"; Mary Collette Rogers; 2005
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