Grocery shopping and preparing meals takes time! What advice do you have for women who want to eat healthy but are short on time, or are always on the go?
Healthy eating can seem like a daunting task when you are chasing little ones around the house or racing off to the office. So what do you do when eating well keeps falling to the bottom of your “to-do” list?
Start by taking a moment to write down one goal regarding nutrition. It’s tempting to jump in and do everything at once, but that’s often a recipe for stress (who needs more of that, right?). For example, try making one new recipe each week instead of making a goal to cook every day.
Once you have a goal set, we can target a solution that will work best for you. Take a look at the ideas below that can help you make healthful changes.
Organization Helpers and Time-Saving Tips:
- Use an app to simplify weekly meal planning. My personal favorite is AnyList, which allows you to create and share grocery lists and recipes for easy meal planning.
- Choose one day a week to do meal and snack prep. For example, clean/cut fruits and veggies for easy storage in the fridge and easy access for the whole family.
- Display your weekly meal plan. Use a magnetic white board you can attach to the fridge and display your meal plans for the week. Tip: Try cooking four times a week with at least two of those recipes making leftovers.
Sample Schedule:
Sunday: Recipe 1 – Fish Tacos
Monday: Recipe 2 – Chicken and Wild Rice Soup
Tuesday: Leftovers
Wednesday: Recipe 3 – Burrito Bowls
Thursday: Leftovers
Friday: Recipe 4 – Pita Pizzas
Saturday: Dine Out or Leftovers
Simple, Healthy Meal Ideas:
Personal Pita Pizzas – simple, customizable, and the perfect portion size!
- Place whole wheat pitas on baking sheet.
- Top with pizza sauce, veggies, meat, and mozzarella cheese.
- Bake at 375 degrees for approximately 15 minutes or until golden brown.
Homemade Burritos – using ground turkey tastes delicious and cuts down on the fat.
- Brown 1 lb ground turkey in a skillet.
- Add 1 can fat free or reduced sodium refried beans and 1 jar (16 oz) salsa.
- Mix together until heated through.
- Pair with whole wheat tortillas and your favorite toppings.
photo from N. Gasow
Nina Gasow, RD, LD
Nina Gasow is a Registered Dietitian specializing in eating disorder treatment. In her private practice, Nina is devoted to counseling those who are struggling with eating disorders or disordered eating behaviors by guiding and educating clients down their path of recovery. Nina is an advocate for positive body image and an expert on developing a balanced, non-restrictive relationship with food to take back the joy in eating.