Convenient and Healthful
September 05, 2015
What is hectic for one person might be leisurely for another. Your own lifestyle demands indicate how much you must rely on convenience foods. Being prepared with certain ingredients, labor saving devices, and precooked meals are key for ensuring quick but healthful meals.
Labor Saving Kitchen Devices:
- Mini-chopper
- Mini-food processor
- Blender
- Set of good sharp knives
- Microwave-you can use it for defrosting, cooking, and reheating
- Cookbooks and recipes, which focus on quick meals, limited ingredients, and using the microwave
- Salad spinner
- Steamer
- Plastic/glass microwavable and freezable containers
Ingredients:
Fruits and vegetables:
- Pre-cut fresh vegetable and salad fixings
- Pre-cut frozen vegetables (no added salt or sauces)
- Canned vegetables and beans (no added salt)
- Canned fruit (in its own juice)
Dairy:
- Grated/shredded low fat cheese (no more than 4g of fat per ounce)
- Individually wrapped string cheese
- Low and nonfat yogurt in single serving containers
- Plain low fat or nonfat yogurt
- Low fat or nonfat sour cream
Meat/Poultry/Fish:
- Skinned an boned chicken breast
- Skinned and boned turkey tenderloins and cutlets
- Pre-cut beef cubes and shish kebobs
- Canned tuna in water (no added salt)
- Canned salmon
Condiments:
- Cans or jars of tomato based pasta sauces
- Cans of chunky or stewed tomatoes (available in a variety of flavors)
- Cans of chicken broth or bouillon cubes
- Mustard
- Low fat or fat free mayonnaise
- Salsa
- Butter substitutes like Molly Mcbutter
- Vegetable cooking spray
- Light margarine or butter spreads in tubs or squeezable containers
Breads/Starches
- Whole grain low fat or fat free tortillas
- Whole grain prepared pizza crust
- Whole grain pita bread
- Whole grain bagels/English muffins
- Whole-wheat pasta
- Brown rice
- Orzo
- Barley
- Low fat whole grain frozen waffles and pancakes
- Whole grain ready to eat dry cereal
- Pretzels
- Baked tortilla chips
- Baked potato chips
- Low fat whole grain crackers
- Low fat microwave popcorn
Prepared Products:
- Low fat lower sodium frozen entrees and pizza (no more than 10g of fat per 300 calories and preferably no more than 500mg sodium; supplement frozen dinners with additional vegetables, a salad, or fruit to increase the nutritional value. Look for foods prepared with whole grains as well.
- Low fat lower sodium soups
- Low fat prepared foods available at the deli counter
Meal and Menu Planning, Weight Management