Preparing your meals at home is a good way to control your food and ensure you get all the nutrients you need. If you do not wish to cook, you must find creative ways to include everything your body needs in foods that are easy to prepare. To ensure your diet is complete, include foods from each of the food groups.
Grains
If you wish to avoid the hassle of preparing foods that are good source of grains, such as rice, pasta or casseroles, you may select other foods in this category that do not require cooking. A sandwich prepared with two slices of whole-wheat bread, for example, would provide you with two servings from the grain group. Other no-cook options include be whole-grain crackers or tortillas.
Fruits and Vegetables
Fruits and vegetables contain a variety of vitamins and minerals and fiber the body needs and not all of them need cooking. You might try preparing a salad with lettuce, tomato, cucumber and dried cranberries. You may also eat raw fruits and vegetables as a snack between meals. Dessert is another great opportunity to add fruit; try fresh or dried fruit as a sweet.
Dairy
Dairy foods provide protein, calcium, vitamin A and riboflavin and you should include them in your meals every day. To make sure you get the needed nutrients, try milk, yogurt or cheese as part of your meals, none of which need cooking. You might try a glass of milk with your meal, or yogurt as a dessert. Eat cheese in sandwiches or sprinkle grated cheese on top of salads.
Proteins
Your body needs protein to build and repair its tissues and it comes from foods such as meat and beans. If you eat meat, you can buy a roasted chicken and eat it along with a salad and bread. Beware of canned foods, as they generally contain a lot of sodium. Vegetables sources of protein are often healthy options, and many do not require cooking, such as ready-to-eat veggie burgers.
References
- MyPyramid.gov; What Foods Are in the Grain Group?; Feb. 9, 2011
- MyPyramid.gov; Tips to Help You Eat Vegetables; Feb. 9, 2011
- MyPyramid.gov; Tips to Help you Eat Fruits; Feb. 9, 2011
- MyPyramid.gov; Dairy: Tips for Making Wise Choices; Feb. 9, 2011
- Centers for Disease Control and Prevention; Protein; Feb. 23, 2011
- MyPyramid.gov; Tips to Help You Make Wise Choices From the Protein Foods Group; Feb. 9, 2011
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