Is there an easy way to plan, shop for and cook healthy meals?
Preparing good food will always take some time, but here are a few tips to make planning and cooking healthy meals a bit easier:
Plan ahead
· Start by deciding on the essential supplies that you should always have in your kitchen. Take a look at what things should I always have in my kitchen? In Chapter 8.This is a list of basic, healthy foods we recommend you have in your kitchen all the time.
· Try to build your meals with food from all four food groups recommended in Canada’s and American’s Food Guide. Vegetables and fruit should always make up at least half your meal, but also include grains for energy and fiber, a portion of meat or meat alternatives.
· Take a little time to think about what you want to eat for the next week and make a list of possible meals. Don’t forget to take a look at what’s in your fridge and freezer and try to use up what you have first, before buying fresh. Also check the weekly food specials at your local grocery store for good buys. Add what you rally need to your grocery list.
· Consider making at least one meal a week that you can break into smaller portions and freeze for another day, such as a casserole, soup, chili or stew.
Make it easy on yourself
· Use bagged, pre-washed greens and precut vegetables. Always remember though: You should still wash the greens again at home, even if they are pre-washed.
· Visit the deli for items like lean turkey and lean roast beef or barbecue chicken. Remember to trim off the fat and skin from chicken.
Leftover tips· Add leftover cooked vegetables to a pasta sauce, tossed salad, casserole soup, and omelet or stir fry.
· Use leftover fruit as a tasty topping for your breakfast cereal, whole grain pancakes or waffles, yogurt or tossed salad. Or blend your leftover fruit with some milk and yogurt for a healthy fruit smoothie.
· Add leftover meat to a casserole, salad, pasta sauce or soup or use it in a sandwich.
· If you’ve got extra cooked ground beef, freeze it to use another day for chili or stuffed peppers.
If you are on a tight budget, you may want to stay away from convenience foods. They can cost more than cooking from scratch. Here are some other tips:
Shopping
Store brands are often cheaper than major brands, but always check the stickers. Also check the unit price of each item (the price per gram or kilogram, for example).You may find that the bigger sizes are not always the best buy.
Buy from the bulk food bins. These bins let you choose exactly how much you want, so you won’t waste food. Bulk items are also usually cheaper, but check the unit price to be sure.
Top grade items may look better, but they have no more nutritional value than lower grad ones.Check the “best before” dates on all fresh foods, and especially items such as milk and yogurt, to make sure you will be able to eat all you’ve bought before it spoils.
Buy smaller portions so that food will not go bad before you eat it. If you can’t find them, ask the store manager to bring them in. Check grocery store flyers and newspaper ads and plan your meals around the items that are on sale.
Grains
· Buy grains, such as brown rice, in bulk or on sale, · Buy dry whole grain pasta on sale – it will store well for a long
· Many bakeries and grocery stores discount their breads and rolls at the end of the day. Buy a couple of loaves or a dozen rolls then, and freeze. Bread freezes up to three months. Remember that whole grain breads, such as 100 percent whole wheat, stone-ground whole wheat, cracked wheat or oatmeal, are healthier than white bread.
· Whole grain cereal, such as rolled oats, is cheaper and better for you than sugary, refined cereals.Vegetables and fruit
· Buying local vegetables and fruit that are in season is much less expensive than buying imported vegetables and fruit. Or pick your own fruits and berries in season and freeze.
· Canned and frozen vegetables and fruit are just as healthy as fresh and they are cheaper than out-of-season fresh vegetables and fruit. Buy canned fruit packed in water or juice.
· Buy fresh fruit and vegetables in amounts you can use before they go bad. Buy five carrots or three apples if that is all you need.
Meat and alternatives
· Cook with dried or canned beans and lentils more often than meat. They are not only cheaper than meat, but also lower in fat and are a good source of fiber.