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JULY 2021
A 3-step guide to eating healthy all week long
It’s easy to do. We head into the week intending to sit down to healthy meals each day. But when life gets busy, the intention is often replaced by less nutritious foods, like takeout. Planning ahead — and shopping accordingly — can help you stick to your commitment to eat well.
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1. Make a plan
Create a menu for the week, and explore cookbooks and online sites like SuperHealthyKids.com or CleanPlates.com for new and healthy recipes. And, keep menu favorites on repeat: If everyone loves oatmeal topped with dried fruit for breakfast, serve it several times a week.
2. Stock up on the 5 food groups
A well-stocked pantry and freezer will help you stay on track with your healthy mealplanning goals. Keep the following basics on hand:
- Vegetables: Keep a variety of canned tomatoes in stock for soups, sauces and casseroles. And frozen veggies are a great source of vitamins.
- Fruit: Dried fruits make delicious, high-fiber additions to hot cereals, salads and school lunches. Also keep frozen berries on hand to add nutrition to a morning smoothie.
- Milk and dairy products: Dried milk is a great back-up item to have on stock, while boxed milk makes a great lunch-box item. Evaporated milk can also be substituted for liquid milk in most recipes.
- Protein foods: Stock up on a variety of canned or dried lentils and beans, and toss them in salads, soups, stews and other dishes. Canned tuna and sardines are a quick way to add nutrition and flavor to meals. And frozen lean meats, poultry and nuts store well in the freezer.
- Grains: Keep a stash of oatmeal and other whole-grain cereals in the pantry, as well as a variety of rice and pasta. These are great for making quick and filling family meals.
3. Keep a running grocery list
Compile the ingredients you need for the meals you plan to make for the week. Consider trying a grocery-shopping app, such as AnyList or Mealtime, to help you plan. Many of these apps even include information on where to get the best deals on food prices and offer menu-planning options.
Takeout tips: Meal-delivery services or takeout can be a convenient alternative to cooking when you need a night off. Here are a few tips to help you make healthful choices from an online menu, where nutrition facts aren’t always listed:
- Limit foods described as crispy, battered and breaded, as well as creamy and cheesy, which often can mean they’re higher in fat or calories. More healthful options might use terms like baked, grilled, roasted and steamed.
- Substitute water, low-fat milk, or unsweetened coffee or tea for sugar-sweetened beverages, which are high in calories and have little nutritional value.
- Ask for sauces and dressing on the side to help control how much actually goes on your food.
- Instead of eating out of the containers, plate your food for a more appropriate portion size. Save the remainder of the meal for later.
For more information on healthy eating and takeout, check out this article.