1.  Cook and freeze whole grains.  While some grains like bulgur (cracked wheat) are ready in a flash, others like whole grain rice take far longer to cook.  This doesn’t work for a quick weekday dinner, so I often cook up a batch of whole grains – like quinoa or rice – and simply freeze it in Tupperware after it cools.  When I need it for a meal, I just heat it up for a few minutes and it’s all set!

2.  Portion out dairy products.  It’s usually cheaper to buy larger amounts of yogurt and cheese, but it’s important to be able to fit it into your lunch bag!  Taking the time to portion out your Greek yogurt (my fave!) into plastic containers and slice or cube cheese means that it’s easy to grab as a quick snack or to round out your lunch.  Keep in mind that a serving of yogurt is ¾ of a cup (175 g) and a serving of cheese is 1½ ounces.  Put a small bag of berries with your yogurt and you’ve got yourself a homemade parfait come lunch time!

3.  Chop up fruits and veggies.  I’m sure you’ve all heard this one before, but have you actually tried doing it?  It truly makes it easier to get in all kinds of fruit and veggie servings each day.  Slice up bell peppers into sticks, broccoli & cauliflower into little “trees” for the kids, and juicy pineapple into wedges for a sweet afternoon treat.  Keep hummus or bean dip in the fridge beside them for a great pairing, or use your chopped veggies in a quick weeknight stir-fry!

4.  Grill your favorite lean proteins.  Whether it’s lean chicken, pork, salmon, turkey or beef, cooking multiple portions one day a week gives you meals for the next couple of days.  Have you tried my Latin Rubbed Pork Tenderloin recipe yet?  It’s a family favorite!  Flavor the meat with any combination of super spices you’d like, and then get to grillin’!  Use the proteins for slicing on top of salads, adding to pasta or other whole grains, or as the filling for a sandwich!

5.  Prepare beans for the week.  Whether you cook up dried beans or simply pop open a can of beans and rinse them, either method will save you some time during the week.  If you still haven’t tried beans yet, they’re one of my favorite protein superstars, and great for vegetarians AND meat-eaters alike!  Simply cook a batch or rinse some canned beans and store in the fridge for convenient access all week long.  You can toss some in your pasta, on your salads, in a wrap or quesadilla, or just with your favorite sauce and veggies!

Hit the comments and let me know some of your favorite meal planning/time saving tips!!

Assistance provided by Megan Skinner

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Research assistance provided by Monica Lobo, RD.

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1.  Instead of REGULAR BEEF, try to choose a LEANER PROTEIN.  This can mean choosing lean beef, turkey, chicken, pork, or even bison!  Take a closer look at the meat to see the fat content – sometimes ground turkey can be higher in fat than lean beef.

2.  Instead of KETCHUP, try FRESH SALSA.  While ketchup’s great tomato flavor works well on a burger, some commercial versions can be loaded with excess sugar or salt.  Tomorrow, check out my “Foodie Friday: Mangos” post for a delish fresh mango salsa recipe!

3.  Instead of MAYONNAISE, try SLICED HASS AVOCADO.  This way, you still get that creamy taste with an added dose of heart-healthy fats!

4.  Instead of FULL-FAT CHEESE, try REDUCED-FAT CHEESE.  This is another situation where you need to take a closer look at the labels – you can find cheese made with part-skim milk that’s lower in fat.  This saves you a few calories without sacrificing any of that cheesey taste you crave!

5.  Instead of a WHITE BUN, try a WHOLE-GRAIN BUN.  Be sure that the first ingredient is whole-grain to enjoy all of the benefits of added fiber and nutrients.  If you’re watching your calories, try an Arnold’s Sandwich Thin as your burger base – my family and I love them!

What about you?  Favorite burger topping?  How do you make your summer meals healthier?  I’d love to hear your tips!

Assistance provided by Megan Skinner

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• Lemons.  Perhaps the easiest flavor enhancer, a squeeze of fresh lemon juice breathes new life into steamed or grilled veggies.  Try mixing it with olive oil and dried herbs for a quick salad dressing!
• Parmesan cheese.  As I’ve mentioned before, grating parmesan cheese over your meals instead of using other cheeses can save you quite a few calories.  It’s stronger flavor means you can use less while still enjoying the great taste.  Sprinkle it over grilled asparagus or even into your morning omelet!

• Roasted red peppers. These peppers can sure pack a flavor punch!  Cut up some strips and mix it with plain Greek yogurt and spices for a quick veggie dip, or mix some with hummus for a new flavor combination!
• Dijon mustard.  Remember that salad dressing I mentioned earlier?  Add some Dijon mustard for a nice tangy kick to it.  Or mix it with honey and use it for a marinade for grilling your lean meats!

• Pesto. Basil is the most popular flavor, but you can also find other versions as well – dill, cilantro, even sundried tomato!  Adding pesto to sandwiches, quesadillas, or dips can give a nice rich flavor to the dish.  Try using basil pesto with whole grains like pasta, quinoa, or bulgur to pump up the taste!
• Spice it up.  It might sound silly, but simply remembering to season your food can make a big difference in the way it tastes.  Check out my spice blog post on adding flavor and good nutrition without the calories.

What’s your favorite way to make the typical ‘healthy’ food more exciting?  I love adding a tablespoon of nut butter to my oats or even using it to dip carrots into – it’s always a delicious topping!

Assistance provided by Megan Skinner

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• Canned tomatoes are one of the most versatile items you can stock up on!  Add them to stews, chili, or make your own pasta sauce.
• Spice up your food with a well-stocked spice rack! Besides their numerous health benefits, using spices like cinnamon, oregano, thyme and ginger  to flavor your food can help you reduce your salt intakes.
• Frozen vegetables are great to keep on hand, especially when your favorite veggies are out of season or not available at the grocery store.  Plus, research shows that they are just as nutritious as fresh veggies, since they’re packed at their peak!
• Extra-virgin olive oil may be a little pricey, but it’s worth the investment in your health!  Full of healthy fats, it can be used for things like roasting vegetables, salad dressings, or even in homemade hummus.

• Black beans,are an excellent source of protein for vegetarians and meat-eaters alike.  Whether canned or dried, they can be an addition to chili, pastas, soups, or even lasagna!
• Fill up your freezer with your favorite frozen fruit – they can be used for an energizing morning smoothie, added to your favorite yogurt, or even simmered in a saucepan into a berry sauce for French toast or pancakes.

• Eggs are perhaps nature’s perfect little protein package, wrapped up in an assortment of essential vitamins and minerals!  Have them on hand for breakfast omelettes, to hard-boil for on top of lunch salads, and for baking healthy treats!
• One of the healthiest breakfasts you can have is oatmeal, so stocking up on rolled oats means you always have them on hand to whip up a quick breakfast.  Try swapping out your regular morning cereal for a warm bowl of oatmeal for a filling breakfast that will give you lasting energy throughout the day.
• An essential pantry ingredient is 100% pure honey. It is a natural sweetener which is versatile and delicious. It goes great in smoothies and my children love to eat peanut butter and honey sandwiches with bananas on whole wheat bread.

• We all know about my favorite new yogurt, Greek yogurt!  Keep your refrigerator stocked by “going Greek” (see my earlier blog post on Greek yogurt.  You can add your own flavor and sweetness to your Greek yogurt with fruit!

• Another perfect little protein source can be found in nuts and nut butters – although calorie-dense, they give you that healthy fat boost to your meals and snacks, and can help lower your cholesterol levels.  Try a handful of almonds or a tablespoon of almond butter with sliced apples for your next snack.

• Whole grains are the backbone of a healthy diet – branch out from rice and try some other alternatives, such as quinoa, bulgur (cracked wheat), or barley.  Plan your meals around these grains for a healthy dose of fiber!

What is your number one pantry essential?  I’m sure there are more great staples out there that I’ve missed here!  Leave me a comment and let me know!

Assistance provided by Megan Skinner

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In particular, lutein and zeaxanthin are two carotenoids related to beta-carotene that are actually found in the retinas of our eyes, acting as antioxidants to protect our cells from free radical damage.  These two compounds also help to give fruits and vegetables like carrots, squash, peaches, and sweet potatoes their orange-yellow colors!  Research has linked diets rich in these carotenoids to be associated with lower risks of macular degeneration.  This area of research is also looking at a number of other dietary components shown to reduce the chances of developing this condition.

What You Can Do to Prevent This: Five Steps

1. Choose whole grains and foods rich in fiber.  Many of these studies show that those who consumed a low-glycemic index diet (rich in complex carbohydrates) had a lower risk of developing macular degeneration.  Limit your intakes of simple sugars like white breads and pasta, or make the switch to whole grain!

2.  Up your antioxidant intake.  Although lutein and zeaxanthin may be two of the most important antioxidants for eye health, they’re not the only ones!  Vitamins C and E can also be protective nutrients with this condition.  Increase vitamin C intake from citrus fruits & bell peppers, and find vitamin E in nuts, vegetable oils, and beans.

3.  Eat a variety of protein sources.  Including fish, nuts, and beans will help you get all of the protective nutrients for better eye health.  Even eggs are a great alternative – their yolks are a rich source of lutein!

4.  Include healthy fats and reduce saturated fats.  Omega-3 fatty acids (DHA and EPA) can have protective effects on eye health, among other things.  Focus on choosing more healthy fats like salmon, Hass avocados, and olive oil and cut down on your saturated fat intake to balance it all out.

5.  Fill up on leafy greens – spinach, kale, and chard are all loaded with lutein and zeaxanthin, not to mention a whole host of other vitamins and minerals.  Try simple steaming them or adding them to salads, or get creative and add them to your smoothies!

Assistance provided by Megan Skinner

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1.  Look at what you have already and make a list.  Taking a quick inventory of what you’ve already got in the kitchen and pantry so you know exactly what kind of nutritious ingredients you need to come up with healthy meals!

2.  Eat a small snack before you leave.  We’ve all heard this one; shopping on an empty stomach makes you more likely to reach for anything and everything at the store.  Check out 5 Healthy & Tasty Movie Snacks for some quick ideas!

3.  Spend most of your shopping time in the produce section.  Try to fill up your cart or basket with mostly fruits and veggies, and then continue moving through the store after.  Stocking your cart with a variety of fruits and vegetables gives you lots of options for meal planning, and ensures you’re getting enough vitamins and minerals.

4.  Try one new fruit or vegetable each time you shop.  Instead of just breezing through and picking up the regular bananas, carrots, and celery stalks, look for something new that you can try.  Even better, make this a game for your kids – allowing them to choose a new vegetable means they may be more likely to actually try it come dinner time!

5.  In the dairy aisle, choose lower-fat organic dairy products.  Milk, cheeses, and Greek yogurt are all offered in lower fat options, and are still packed full of the calcium and vitamins that you desire.

6.  For yogurt in particular, try to choose Greek yogurt (a protein-packed yogurt!) or plain varieties without excess added sugars.  If you’re still looking for that little bit of sweetness, try topping it with fresh or frozen fruit or a drizzle of honey or maple syrup.

7.  In the meat aisle, look for leaner cuts of meat to cut down on saturated fat intake.  These options include chicken breast, pork tenderloin, salmon, or tilapia.  Add bursts of flavor with marinades – try making your own version to save on the salt and sugar found in most brands.

8.  In the breads section, be sure to read the ingredient list!  Don’t be fooled by claims of “multigrain” breads when they may be mostly refined flours.  Always choose whole grain for a fiber-packed powerhouse!

9.  Don’t be afraid of the aisles – although they are mostly full of processed, packaged items that you don’t need, there are still some great options hidden in there.  Inside the aisles is where you can find canned/dried beans for another protein source, as well as items like pasta sauce, salsas, and other whole grain options like quinoa and bulgur.

10.  Make an educated breakfast choice – the cereal aisle is full of sugary options, but there are also some great cereals, granolas, and oatmeal choices there too!  Focus on a breakfast that is low in sugar, high in fiber, and a good source of protein.

What is your best piece of grocery-store advice?  Is there one item that you have on your list every week that you just can’t live without?

Assistance provided by Megan Skinner

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