Making Time for Healthy Eating

Written by Mallory Foster
Part of National Nutrition Month 2013

There always seems to be one thing that we never have enough of: time. We all live such busy lives and it can be difficult to find the time to prepare and eat healthy meals. However, the key lies in planning ahead!

Picture by Mallory Foster

Take one or two hours each weekend to plan what you will eat for the entire week; include breakfast, lunch, dinner, and snacks for each day. This set aside time allows you to think through exactly what you will be eating the following week, and will help you avoid having to make unhealthy food choices on the go. Also, if you’re having difficulty deciding what to prepare and eat, this will give you a good opportunity to look-up new recipes and meal ideas.

When planning your meals for the week, think about preparation time. Choose recipes that will be quick and easy to prepare. Also, consider making items such as casseroles and soups that can easily be refrigerated and reheated later in the week.

Picture by Mallory Foster

Pack your lunch! Lunch time is always one of the busiest times of the day, and a lot of people find themselves buying their lunch at a fast-food restaurant or grab-n-go line. Plan each day’s lunch at the beginning of the week, and then consider packing your lunch the night before. This way the quality of your meal won’t be compromised by the morning rush, and you will be sure to have a healthy, well-balanced lunch.

After planning your meals for the week, go to the grocery store! Have fun, be creative, and make healthy choices!

References

United States Department of Agriculture. (2011). Eating on a budget: The 3P’s. Retrieved from http://www.choosemyplate.gov/healthy-eating-on-budget.html 

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Simple Steps for Veggie Success!

Written by Emily Kurlak
Part of National Nutrition Month 2012

As a busy college student living off-campus, it can be really challenging to prepare meals that meet MyPlate’s guiding criteria. While I can easily fulfill the fruit/grain/dairy/protein suggestions, I struggle with vegetables. Let’s face it, vegetables can be bland. They require washing and chopping. They create dirty dishes. They often rot in the refrigerator if not quickly used.

But, the cost of preparing vegetables is far outweighed by the benefits of eating them. Veggies are nutrient dense, meaning that for the small amount of Calories they contain, they are filled with a large amount of nutrients needed by the body. Potassium, Vitamin A, Vitamin C, and fiber are just a few examples of these nutrients. Potassium helps to regulate blood pressure. Vitamin A promotes eye health. Vitamin C acts as an antioxidant to quench damaging free radicals. Fiber helps to maintain proper bowel function.

So, if you face similar difficulties in getting enough veggies, I have a few tips. Don’t make it so hard for yourself! If a recipe calls for fresh chopped vegetables, try to get a similar frozen variety. For example, I swapped out fresh yellow pepper and onion for a bag of frozen pre-chopped red, green, and yellow bell peppers with onion in the chicken curry pictured above. Not only did I save myself time and money, but I also increased the variety of my veggies! Make them a snack during the week by taking baggies of baby carrots, snow peas, or celery sticks to munch on between classes. Keep veggies interesting by mixing them in with your main dish (like in a stir fry), adding spices and flavorings, or topping with nuts like slivered almonds. 

Simple steps, like these, can transform how you eat. Do you have more ideas? Comment below, I’d love to hear them!

References

USDA. (n.d.). ChooseMyPlate.gov. Retrieved from http://www.choosemyplate.gov/food-groups/vegetables-why.html 

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