Keys to healthy meals at home are planning and time

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    One of the biggest roadblocks to eating healthy seems to be having the time to prepare the right foods. Tufts University Friedman School of Nutrition Science and Policy sited how common it is to choose eating out instead of preparing home-cooked meals: “According to the USDA Economic Research Service, nearly a third of the U.S. food dollar is spent on eating out service.”
     Cooking at home allows for you to choose healthier ingredients that you can feel good about fueling your body with. Planning ahead with staple ingredients and fast, easy dishes will help keep food costs down, eat healthfully and beat the dinnertime race at the end of a long day. Start your plan with the following tips and ideas.
     First, plan ahead with basic healthy meal components. Start with lean proteins, whole grains and vegetables. Plan out your menu a week ahead using these components. From this menu you will be able to plan a grocery list. This will save a lot of time staring at the shelves in the grocery store and save money by not buying a lot of extras.
     Home-cooked meals often start with a lean protein in mind. Cook extra of those proteins that take a while to make to have on hand for several meals. For instance, boneless, skinless chicken breast can be prepared several different ways and can be prepared ahead of time to warm up later or eat cold in a salad. Frozen cod or salmon is a nutritious, lean option that thaws quickly and cooks easily. Be sure to thaw properly outside the vacuum package to ensure food safety.
     Plant proteins such as black beans and lentils are a good source of protein that can be added to many dishes in place of meats. Cook brown lentils ahead of time to be added to soups, stews or stir-fries. The brown lentils will take about 40 minutes to cook. When they are al dente or just done, drain them and place them into serving-sized portions in the freezer to be used any time.

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