|
How
on-the-go families can eat better
Feb. 14, 2008
Suzanne Havala Hobbs
You
know the prescription for losing weight: Exercise more. Eat
less of the bad foods and more of the good. Fix more meals
from scratch, using fresh, locally grown ingredients.
That’s the ideal, but it’s easier said than done.
One reader recently wrote: “Would love to see some articles
on realistic ways to eat on the run for us workaholics! For
families that have to do this on a budget. We all don’t
have a bottomless purse to use at the grocery store.”
We all face time and cost limits when working to fit better
meals into our busy lives. Developing a backup plan or shortcuts
can help when the ideal seems out of reach.
For Plan B to work, it not only has to satisfy the criteria
for “quick, easy and affordable,” but it also
needs to meet quality standards – plenty of fruits,
vegetables and whole grains, for example.
Taking these factors into consideration, what are some strategies
for making a health-supporting diet work under less-than-ideal
conditions?
One key is to fill your home with good foods that take little
time to prepare. Some examples:
* Frozen vegetables. Open the bag, dump veggies into a bowl,
add a few tablespoons of water, cover, heat in the microwave
for several minutes and serve. Buy different blends but avoid
vegetables that come with butter sauce in the bag. Serve with
a sandwich or veggie burger, or toss mixed vegetables with
cooked, whole wheat pasta and pesto sauce. Trader Joe’s
and Cascadian Farm brands make delicious vegetable and grain
combinations that can stand on their own as one-dish meals.
* Pre-prepared, fresh produce. Vegetable trays aren’t
just for office parties. Buy one, snack on the vegetables
and salad dressing dip, and take some to work for lunch. Leftover
carrots, peppers, broccoli and cauliflower can be steamed
for another meal. Use prewashed salad mixes and buy ready-made
fruit salads. Yes, you’ll pay more if someone peels
your carrots for you. Save money by shopping at warehouse
stores like Costco and Sam’s Club.
* Soup. Buy it canned, in shelf-stable boxes or the cup-of-soup
type (add hot water and stir). Buy low-sodium varieties when
you find them. Soup and salad, or soup and whole grain bread
are always good choices.
* Ready-made deli items. Hummus, tabouli (Middle Eastern wheat
salad), slaw and other salads. Use leftovers in whole grain
pita pockets or roll them up in flat breads or flour tortillas.
Add mustard, plain yogurt or salad dressing.
* Carefully selected frozen entrees. The best ones contain
little or no saturated fat and are lower in sodium than their
counterparts on the shelf. Look for ethnic meals such as rice
bowls with mixed vegetables or Indian curried vegetables.
You may not have time to cook, but there’s also no need
to rely on frozen entrees for meals. Sandwiches, soups and
salads are fine. There’s also nothing wrong with a bowl
of cereal for dinner.
You’ll save money if you stick with simple meals, too.
A baked potato takes less than ten minutes to cook in a microwave
oven. Pair it with vegetable sides, salad, or a bowl of soup
for a quick, low-calorie, inexpensive and good-tasting meal.
Trim the cost by buying store brands and watching for specials.
Amy’s brand frozen bean burritos typically sell for
$2.79 each where I shop, but I recently bought a case when
the store ran a two-for-one special. Top a bean burrito with
salsa, add a favorite veggie side and you’ve got a quick
and healthful meal.
For many of us, the ideal of home-cooked meals from fresh,
local ingredients is an aspiration. The reality often falls
short. When it does, be strategic. With a little planning,
you can eat on the run – and eat well.
|
