Resolving to eat a healthier diet does not mean you spend hours slaving away in the kitchen. Healthy foods can be a cinch to prepare, especially if you start with whole, unprocessed ingredients. A healthy diet, full of lean proteins, fresh produce, whole grains, low-fat dairy and unsaturated fats, can help you manage your weight, prevent chronic disease and stay focused.
Breakfast
Old-fashioned oatmeal is a healthy source of soluble fiber, which can help your digestive and heart health. For simple preparation, pour 1/3 of a cup of dry oats into a microwave-safe bowl and top with 2/3 cup cold water, 2 tbsp. raisins, 1/2 tsp. ground cinnamon and a dash of salt. Microwave for 3 1/2 to 4 minutes and serve with low-fat milk. If you prefer cold cereal, choose options such as shredded wheat, bran and raisin or whole-grain flakes without added sugar. High-fiber, low-sugar ready-to-eat cereals offer fiber, B-vitamins, zinc and iron. Eggs are another healthy, easy-to-prepare food. Place whole eggs in boiling water, cover and turn off the heat. In just 14 minutes, you have perfectly hard-boiled eggs which provide protein, B vitamins, vitamin E and antioxidants. Serve alongside whole wheat toast or bagels.
Lunch
Salads are an easy, healthy food to prepare. Start with dark, leafy greens such as romaine, spinach, arugula or watercress which tend to have far more nutrients than pale varieties. Add pre-cut veggies from the produce section, such as bell peppers, mushrooms and baby carrots, to avoid the hassle of peeling and chopping. Include an easy protein, such as grilled chicken, water-packed tuna or pre-cooked shrimp and dress with a mixture of olive oil and lemon juice. Have a whole grain roll, fresh fruit and plain, low-fat yogurt on the side. Other easy-to-prepare, healthy lunches are sandwiches on whole grain bread with spreads such as hummus or mashed avocado, instead of butter or mayonnaise, low-sodium ham or deli turkey, and cucumbers, roasted red peppers and tomatoes.
Dinner
You can make a healthy dinner in less time than it takes to place and receive a take-out order. Use thin-cut fillets of chicken, pork cutlets or white fish and sprinkle with a combination of spices -- try cumin and chili powder, thyme and oregano or smoke paprika and cayenne pepper -- sea salt and black pepper. Place under the broiler for 3 to 4 minutes each side. Serve with boil-in-the-bag brown rice and vegetables steamed in the microwave. Top the veggies with lemon juice and Parmesan cheese to make a complete dinner that provides a serving of whole grains, vegetables and protein, without significant saturated fat. Canned beans make another healthy, easy to make dinner -- simply heat on the stove with minced garlic, canned diced tomatoes and chopped onion. Serve over pasta or brown rice. Cook whole grain pasta and add raw broccoli in the last 3 minutes of cooking. Drain and top with low-sodium marinara and part-skim ricotta cheese for a high-fiber, protein-rich option.
Snacks
Whole-wheat toast with natural peanut butter, fruit salad and low-fat yogurt parfaits made with berries and low-sugar granola are easy, healthy snacks. You could also toss together 1 cup pre-washed spring, greens, 2 oz. grilled chicken and 1/2 cup fresh raspberries. Top with low-fat raspberry vinaigrette for a more elaborate snack option that offers vitamin K, folate and satisfying protein. For a serving of protein, whole grains, heart-healthy fats and vegetables at snack time, wrap together 1/4 of an avocado, 1 tsp. light cream cheese and 2 oz. sliced, low-sodium turkey in a whole-grain tortilla.
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