This guest article is provided by, Barb Mahlmeister with Natural Choice Nutrition. She is the guest on our upcoming March 14th show entitled: “How To Be Health From The Inside Out” – a continuation of our month long focus on nutrition and wellness.
The question arises when we are taking care of loved ones, family members or friends ‘how do I have time to eat healthy balanced meals.’ Here are a few tips that I used when taking care of my family members.
On The Go Meals
• Stop by the deli counter for low-sodium deli meats and bring a sandwich with you
• All markets have sliced vegetables. Dip vegetables in hummus
• Fruit cups in its own juice
• Whole fruit
• Plain low fat yogurt or cottage cheese
• Oatmeal in individual servings—Just add hot water, add ground flax seed for fiber
• Make your own trail mix: almonds, walnuts, raisins (10 nuts, 1/4C of raisins) Put in individual baggies
• Protein shakes or protein bars (meals replacement) are great in a pinch
• Don’t forget to consume water, bring a full stainless steel water bottle with you
• Bring whole wheat crackers, top with peanut butter or cheese slices
• Remember to bring a cooler with an ice pack to keep foods at appropriate temperatures
Think Bulk and Prepare In Advance
• Cook double or triple the portions that you normally would. For example, if you plan on barbequing, purchase extra meat, chicken or turkey sausage; cook all meats. After eating one meal cut the leftovers into individual portions and freeze it for later use.
• Legumes (dried beans) can be cooked in a crock pot overnight. Again, divide into containers and freeze.
• Hard boil a dozen eggs and store in the refrigerator
• Bake several sweet potatoes and reheat the next few days
• Make meatballs, sauce and lasagna and freeze for future meals
• Frozen vegetables are a great option and will keep until use
• Rotisserie chicken and prepared salad is always a good stand-by meal
A little preparation time up front will help for future meals
Barb M. Mahlmeister RD, LD/N
Natural Choice Nutrition