Make your meals more nutritious by using these healthy eating hacks. You can create new dishes in the kitchen, choose healthier menu options when eating out, or have healthier options ready when you want a snack. Instead of junk food, buy a melon. You can choose watermelon or cantaloupe. Peel it, cut it into bite-size pieces, and store it for quick snacks or a healthy dessert. Wash grapes and have them ready or freeze them for a cooling snack on a hot summer day.
Using vegetable options for pasta is a healthier option.
Use spiralized noodles or bake spaghetti squash for a delicious alternative to spaghetti or noodles. Instead of spaghetti sauce that’s high in sugar, choose canned spiced tomatoes like basil and herbed or chili-ready tomatoes. Always check the label for ingredients and total sodium content. Boil down the tomatoes and label on the spaghetti topped with grated cheese or add refried beans to a mix of chopped tomatoes and chopped tomatoes with chilis for a spicy sauce.
Create meals ahead and store them in the freezer in individual serving sizes.
Meal planning is one way to save money, ensure there’s no waste, and save money on takeout food on those days you don’t have time to cook. You can pack each meal component in individual or family-sized freezer bags. When ready, assemble your meal from your freezer selections on a glass microwaveable bowl or plate. Cover it with a white paper towel, parchment paper, or a domed microwaveable cover that doesn’t allow the plastic to touch the food as it heats. Recent studies show that bisphenol-A (BPA) and phthalate, two chemicals in plastic, can leach into food warmed in plastic.
Add more vegetables to each dish.
You can increase nutrition by adding more vegetables to every dish. If you’re making mac ‘n cheese, add peas, broccoli, or other colorful veggie. When making mashed potatoes, boil three parts of skins-on potatoes with one part cauliflower. Make veggie-based lasagna with eggplant or stretch your budget with meat, tomato, and rice cauliflower stuffed peppers. If you’re making a roast, roast vegetables with it. Make sauces that include extra herbs and spices.
- When eating in a restaurant, choose baked or grilled instead of fried ones. Order double sides of vegetables and eat those first. You can eat half the main dish and take the other half home.
- What you drink plays a vital role in your health. Choose water, plain coffee, or tea instead of soft drinks. If you have the option, plain water or green tea are the best.
- If you’re using garlic in a dish and want all the benefits of allicin, the healthy sulfate compound, chop it and allow it to stand for 10 to 15 minutes before cooking. Heat decreases the activity of the enzymes that release it.
- Make the food on your plate as colorful as possible to ensure you get all nutrients from vegetables and fruit. Each color brings new health benefits. Use canned or frozen veggies to save time and money. Frozen ones may be fresher and more nutritious.
For more information, contact us today at Next Level Fitness