Planning Makes Good Nutrition Convenient and Affordable

  • Published
  • By Susan Runyan
  • Health and Wellness Center
In a recent consumer survey by the American Dietetic Association, convenience was the biggest factor when selecting a meal. As the dietitian, many people say busy schedules and fast food are barriers to eating healthy or losing weight. So how can we eat healthy without spending hours in the kitchen? Below are tips that work for me. 

-Plan menu for the week. Use family favorites or web sites to find easy to prepare or one pot meals. Make your shopping list, buy your food and you are ready to begin. 

-Cook extra meat such as several pounds of ground turkey or beef with chopped onions and portion out for several meals. Have baked chicken one night, but cook enough to use in a casserole or salad later in the week. I use the weekend to do some extra cooking for a busy week. Protein helps reduce hunger, so include high protein foods such as meat, nuts, dairy or soy with meals. Emphasize lean meats such as poultry and seafood. 

-Include fruits and vegetables in most meals and snacks. Buy the fruits and vegetables in season for the best quality and price. Canned and frozen are also healthy, convenient and often less expensive. A good way to reduce calories is to fill half the plate with low calorie vegetables. 

- Include whole grains, breads, cereals, pasta and rice. The goal is to half the grains we eat be whole grains. Oatmeal, whole grain cereal or wheat toast is a great way to start the day. 

- Leftovers make easy meals if food is properly stored right after cooking. Try the recipe below to use leftover chicken and vegetables. I cook in individual casseroles and reheat just the amount needed. 

Chicken Pot Pie
2 cups of chopped chicken
1 bag frozen mixed vegetables or 2 cups leftover vegetables
2 cans of cream of chicken soup
1 package refrigerator biscuits or use a biscuit mix.

Mix chicken, vegetables and soup together. Place in casserole, individual bowls or 9x12 pan, place biscuits on top and bake for 30 minutes at 350 degrees.