Whether it is back to school or off to work, you are not alone in your quest for nutrition tips and ideas for the fall after the summer lull. Simple prep pointers may help you stay on track for balanced and creative meals. Something straightforward as making a modest menu can make all the difference between success and frustration in the kitchen.
- Make a list of breakfast essentials
- Let’s face it – most of us eat the same things for breakfast day in and day out. Make certain you have your eggs, fruit, yogurt, cereals and frozen waffles on hand for a quick bite in the morning.
- Look for cereals that have less than 10 grams sugar/serving max.
- Make sure to balance the breakfast with a protein, carbohydrate and fat for energy and lasting fullness.
- Check out Build a Better Breakfast for some awesome breakfast ideas!
- Pack lunches the day before
- It is easy it to put dinner leftovers right in a portion controlled container when cleaning up. The bonus is that prepping lunches at night allows for more time in the morning!
- Make this chicken salad with leftover chicken. Prepared with a creamy mix of low-fat mayonnaise/ fat free sour cream and a healthy walnut crunch, stuff in a pita or serve over greens
- Think food groups and include a serving of fruit, vegetables, lean protein, whole grain and dairy.
- It is often better to plan ahead and include a fun snack like a small piece of chocolate or baked chips rather than do without. No telling what you might grab if you are looking for something sweet or crunchy.
- The next time you have overripe bananas, ditch the loaf pan and try making these healthy bite-sized Banana Bread Cookies!
- Or, try these Rice Krispies Treats without marshmallows to satisfy your desire for Creamy peanut butter, maple syrup and honey give this healthy snack a high-energy boost.!
- Make sure you have all the tools and utensils needed to pack a meal, whether it is an insulated lunch bag, on old fashioned lunch box, a bento
- box or a plain plastic container. Do not forget the ice packs!
- Get in the habit of emptying out and cleaning your lunch bag/box out when returning home so it is ready to go when needed.
- Start a “snack station”
- Clear a pantry shelf and stock with healthy snacks like granola bars, dried fruit, cereal, applesauce and crackers with peanut butter. Do the same thing in the refrigerator where you can keep fruits, veggies, yogurt and/or string cheese.
- Invest in a container or two that fits into your pantry and/or refrigerator. This makes it convenient to store snack items.
- This Healthy Trail Mix is packed with sweet raisins, cheerios, crunchy pretzels and peanuts and dark chocolate. Mix ahead of time for a perfect on-the-go snack.
- These Fig Bars are portable treats that are packed with good-for-you nutrients including calcium and fiber. Dried figs, orange juice and almond meal make a healthy fruit bar without loads of added sugar.
- Planning meals allows you to prep in advance. Chop vegetables, marinate proteins, make sauces and prepare ingredients in advance will make the actual cooking process a snap.
- Prep meals and chop veggies when you have extra time. We all know that a melon sitting on the counter or the bag of celery in the refrigerator will go untouched. However, if cut and prepared, fruits and vegetables will likely be consumed as a snack or as part of a meal.
- These Beef Tacos, a family favorite, can be ready to go when you are ready to eat.
- Vegetable Baked Ziti is a dish that can be made in advance and popped in the oven or microwave for a quick dinner.
- This sheet pan Asian Chicken and Vegetables can be ready in under 30 minutes. And everything is made in one pan for easy no-fuss cleanup.
- Don’t shy away from convenience products like prewashed/precut veggies in produce of frozen vegetables in the freezer section of the store.
- Always aim to cook once and get 2 to 3 meals from your efforts!
- Recycle leftover chicken to create this flavor-packed Chicken Broccoli Casserole that is as tasty as it is healthy! With its creamy sauce and crunchy cheesy topping, you and your family will not believe that this casserole is good for you.
- Make lists, organize, and have a plan. Before you know it, healthy meals will become stress-free and routine.
- Prep meals and chop veggies when you have extra time. We all know that a melon sitting on the counter or the bag of celery in the refrigerator will go untouched. However, if cut and prepared, fruits and vegetables will likely be consumed as a snack or as part of a meal.
