Top Ten Tips for Tasty and Healthy Meals
Preparing food that both tastes good and is good for you is no a magic trick. A few simple meal planning and preparation tips will help you to produce healthy, delicious food:
- Take a few minutes each week to plan your menus.
This will allow you the time to schedule a quick and easy meal on Wednesday when you've got a night class. You can also try a new recipe on a weekend when you have more time. - Shop with a list.
A grocery list will ensure that you bring home everything you need to prepare the tasty and nutritious meals you planned-and help you to not load up on unneeded items, whether its chips or cookies. Using a list will usually save you money by helping you to avoid impulse buys and ensure that you have everything you need on hand. - Choose seasonal produce and pick the brightest colors that you can.
Buying fruits and vegetables in season lets you enjoy peak flavor at modest cost. Buy asparagus in the spring, peaches in the late summer, and apples in the fall. When the price of fresh produce is high, frozen fruit and vegetables are usually an economical choice. Canned fruit and vegetables are another alternative. Get fruits in juice, not syrup, and rinse canned vegetables under cold water to remove 1/3 of its salt content. Fruits and vegetables provide lots of vitamins and minerals to keep you healthy at a very modest calorie cost. In general, the darker the color, the higher the nutrients (think bright red peppers, or dark green broccoli). - Equip your kitchen for low fat food preparation.
This needn't be expensive and you can gather the pieces one at a time. A steamer for vegetables helps retain their flavor and nutrients without added fat; a pan with rack allows the fat to drip away from meat to help you achieve low fat, flavorful cooking. Sharp knives allow you to remove the fat easily and slice meat thinly; non-stick cookware lets you to brown or saute with less oils. - Use cooking methods that do not add extra fat to the dish.
Steamed vegetables are especially flavorful when herbs are added to the steaming liquid. Broiled or grilled meats are lower in fat and develop a rich golden color that adds visual and taste appeal. Baking, especially in a pan with a rack is another low fat cooking method. The microwave allows you to prepare food quickly without added fat. Barbecuing is another lower calorie cooking method. Add some vegetables to the grill instead of just meat. - Reduce or eliminate high fat ingredients from your favorite recipes.
Using a non-stick pan means that you can sauté without added fat. Adding beans or lentils to dishes means that you can cut down on the amount of meat that you are using. Adding vegetables also helps reduce calories and add fiber. Using smaller amounts of stronger cheeses decreases the amount of milder cheese needed without sacrificing the flavor. Making mac & cheese? Use less of the orange "sauce" packet, less margarine, and add 1 lb. frozen vegetables. You'll make more food (quick re-heat meals for later) and save fat calories. - Learn to use spices and herbs to kick up the flavor.
Parsley, sage, rosemary, and thyme are classic herbs that you will savor. Cinnamon, cloves, nutmeg will add a new taste to traditional dishes. Many cookbooks offer advice on using spices and herbs and many recipes on the internet will introduce new tastes. - Go vegetarian for a night.
Many cultures feature a wide variety of meatless dishes. Try tofu in a stirfry, or vegetarian chili; try Indian style dahl (lentils) or marinated bean salads; use lentils and kidney beans in your favorite soups. Your creativity will help you to see lots of possibilities. See Meatless Mondays
for more ideas. - To keep control of your portions, think of the "space on your plate ".
A well balanced plate will consist of ¼ protein (e.g. chicken or fish), ¼ starch (eg. rice, pasta, couscous) and ½ vegetables and/or fruit. Add a glass of milk (or milk alternate) and fresh fruit for dessert and you've got a balanced meal. - Double check your serving size.
Most of us are victims of the supersize phenomenon. Research shows that people who are presented with larger containers of food eat more than those consuming snacks from smaller containers. Make this work for you. Eat your dinner on the smaller luncheon plate-your serving will look larger. As well, if you want to "splurge" on some treat, as we all do at some time, think in terms of a single size container: not a whole chocolate bar, but the mini size; not a two ounce bag of potato chips, but a one ounce bag. Indulge, but don't go overboard.