NOURISH
Balance healthy eating with real life
Imagine spending
your days relaxing while your private chef prepares nutritious, from-scratch
meals morning, noon and night.
Not your reality?
Don't let the hectic pace of your life or a budget discourage you. Try a few of
these ideas to help you be more confident that you are eating healthier in real
life.
Make shortcuts
- Start with the
basic components of a healthy plate—lean protein, vegetables, fruits, grains
and dairy. Not every meal needs to have all of them. Just do your best to
include a range of food groups at every meal.
- Cook more than you
need for a meal. Lean ground beef and poultry can be cooked, then split up and
packaged in smaller freezer containers. Your frozen, cooked chicken can be used
later in a whole-grain wrap or added to a can of low-sodium soup for a protein
boost.
- Canned pinto or
black beans are good sources of protein. Just drain and serve on a tortilla
with cheese and salsa for a quick burrito.
- Frozen, pre-cooked
soy burgers make for a quick and easy microwave meal.
- Add frozen
vegetables to soups and hot dishes.
The freezer is your friend
- Freeze everything
from pre-cooked rice to bread.
- Choose frozen
vegetables and fruit. Steamer bags of vegetables have nearly as much nutrition
as fresh. Avoid frozen veggies prepared with a butter or cream sauce and fruit
that comes packed in syrup or juice.
- Choose plain yogurt
but add frozen fruit for a tasty swap that has less refined sugar.
And speaking of healthy food swaps...
- Replace salad
dressing and vegetable dip with salsa.
- Opt for whole-wheat
or whole-grain bread, pasta, tortillas and cereal. Oats, brown rice, quinoa and
bulgur are also good whole-grain options.
- Choose a slice of
whole-grain bread with a tablespoon of no-sugar almond butter for a satisfying
snack.
- Try plain oatmeal
and add a mashed banana for natural sweetness.
Save time and money with delivery
Many grocery store
chains offer online shopping with convenient pickup or home delivery. Shopping
online can save you time, and money as you're less likely to make impulse
purchases.
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