Well aware of the time crunch for today's families, food retailers provide a wide array of prepared serving entrees and other convenience foods in the inside aisles of your grocery store. But as most shoppers know, prepackaged foods are neither the most nutritious nor cost-effective way to provide fast and healthy food for your family. Perhaps the easiest way to meet your family's nutritional needs is to shop the perimeter of the store for your produce, dairy and proteins and limit the number of ingredients in each of your dishes to save on preparation and cooking time.
Cooking from Scratch
A nutritious meal should consist of a starch, protein and carbohydrate. Baked or boiled sweet and white potatoes are high-nutrient foods that are quick and easy to prepare. For meat eaters, a precooked whole chicken or leftovers from a weekend roast can provide an adequate portion of protein for several meals. The oft-maligned egg remains an easy and healthy protein choice as do legumes, nuts and seeds. Watch for store specials on fresh vegetables that can be prepared ahead of time and kept on hand for snacking and quick salads.
Make Good Use of Leftovers
Although boxed macaroni dishes are fast and easy, they are low on nutrients unless paired with a protein and one or preferably two servings of vegetables. On the other hand, a box of beef, chicken or vegetable broth can serve as a soup base for bits of leftover meats, frozen vegetables and a handful of grains such as quinoa or brown rice. A can of chopped or stewed tomatoes will stretch the servings and add depth of flavor to your dish.
Dining Out
As people have become conscious of the negative health effects of a fast food diet, the large drive-through restaurant chains have begun to offer a limited selection of reduced-calorie menu items. More notably, organic meats, additive- and preservative-free foods and locally grown produce grace the menus of an increasing number of restaurants. Along with reduced serving sizes, when asked, many establishments are willing to divide one entrée between two people, as well as offer additional vegetable side servings for a reasonable price.
Quick and Nutritious Snacks
Whole wheat crackers with an ounce of hard cheese will take the edge off your hunger and supply you with a gradual energy boost without the spike in blood sugar. A small handful of almonds or walnuts can be portioned out in small plastic bags for a snack on the go and will provide enough nutrients to hold you over until your next meal. Besides being fun to eat, just 1 cup of edamame, or boiled soybeans, gives you a balance of protein, carbohydrate and fat that will raise your energy level and your mood.
References
- HelpGuide.org: Eating Well on the Cheap
- Science Daily: Fast Food As Family Meals Limits Healthy Food Intake, Increases Obesity Risk
- "USA Today": Eating Healthy Can Cost More, But Doesn't Have To, Experts Say
- Centers for Disease Control and Prevention: 30 Ways in 30 Days to Stretch Your Fruit and Vegetable Budget
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