Planning Simple, Healthy Meals
Too often, busy schedules hurt our healthy eating efforts. Luckily, it doesn't have to be that way. With a little planning ahead, more of your meals can be healthy ones.
Stock Up
Keeping your shelves stocked with a supply of healthy foods is key to preparing nutritious meals. Keep on hand foods with a shelf life, such as canned tuna and salmon, beans, oats, quick-cooking rice, tomato sauce, olive oil, and soup broth. Buy fresh fruits and vegetables, poultry, fish, yogurt, low-fat cheeses, and whole-grain breads and cereals. Frozen fruits and vegetables come in handy when you run out of fresh produce or don't have extra time to wash, peel, and chop. Herbs and spices add flavor and excitement to the simplest meals and are great substitutes for salt. Buy cilantro, rosemary, thyme, cayenne pepper, ginger, and other favorites that add zest and zing.
Quick Fixes
Once you have your staples, you're ready to create those simple, healthy meals:
- Grab some vegetables and chicken for a quick stir-fry. Buying pre-cut and pre-cooked ingredients will save you time. You also can add canned water chestnuts, straw mushrooms, and other Chinese vegetables available at most grocery stores.
- Try a cold salad on a hot summer night. Throw in some canned beans, peas, corn, and cubed cheese or leftover shrimp for a filling meal.
- Fill a taco or tortilla with your favorite ingredients, like beans, cheese or chicken, and top with salsa and spices.
- Boil your favorite pasta and try different toppings, including cooked vegetables and grated parmesan cheese. You can buy already prepared tomato and pesto, sauces, and try whole wheat or spinach pasta for an even healthier meal.
- Have breakfast for dinner. Make an egg-white omelet with veggies and low-fat cheese. Enjoy some wheat toast and fruit on the side.
Loving Leftovers
On weekends or whenever you have time to cook more involved meals, make extra servings to freeze. Before you leave the house in the morning, put the leftovers in the refrigerator to thaw. When you come home, all you have to do is warm up your meal and enjoy! You can also pre-slice vegetables, fruits or meats before you store them so they are ready to use when you need them. Frozen dinners are convenient, but check the ingredients carefully to avoid meals high in fat, salt, and calories.
Think leftovers when dining out, too. Rather than finishing the entire oversized restaurant serving, bring home part of it. You can even request a doggie bag when you order, so you eat less and have leftovers for lunch or dinner the next day.
Carrying Out and Driving Thru
If your shelves and refrigerator are completely bare and you choose carry-out, consider healthy alternatives to traditional fast foods. Many grocery stores have salad, sushi, and hot food bars that include soups, vegetables, and chicken or fish. If fast food is your only option, take an extra minute to check out the healthier meal options. Choose grilled chicken over fried, a baked potato over fries, and low-fat salad dressings.
Recipe Hunting
There are Websites and cookbooks aplenty featuring quick, easy, and healthy recipes for people who want to eat well but don't have much time. Try our interactive recipe guide below, where you can select recipes by main ingredient and type of food. Have fun finding and swapping recipes, or start your own recipe book or collection.
Don't let a lack of time or energy deprive you of nutritious meals. Remember, you are what you eat!
AARP Resources
AARP The Magazine Recipe Guide
Search our database for recipes that have appeared in our magazine.
Body Mass Index Calculator
Your Body Mass Index (BMI) is an estimate of your body fat, based on your height and weight.
Read Food Labels for a Healthier Diet
We've all seen the food labels, but do you take the time to really read them?
Eating Right When Eating on the Run
You can still eat healthy when you're eating out.
Additional Resources
American Heart Association
Tips on how to prepare for grocery shopping, what to look for when you shop, and how to stock your kitchen with healthy foods.
WebMD Healthy Recipes Finder
Search the database for healthy recipes everyone can enjoy
Allfood.com's Recipe Database
Search for recipes categorized by prep-time, ingredients, meal, cuisine or dish.
Books
Find these books online at Barnes & Noble.com.
American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss
American Heart Association, Crown Publishing Group, June 2005
Meals Made Easy
Real Simple Magazine, Real Simple, April 2006
Rachael Ray's 30-Minute Get Real Meals: Eat Healthy without Going to Extremes
Rachael Ray, Crown Publishing Group, March 2005
