Sharon Palmer, R.D.

Environmental Nutrition

Drive-thru hamburgers, microwavable pizza pockets and bags of chips -- these are the foods that probably come to mind when you think of convenience. For busy people on the run, convenience usually means fast food, pop-in-the-microwave processed foods, and grab and go packs. In other words, foods typically laden with calories, fat, refined carbs and sodium, and low in vitamins, minerals, fiber and phytonutrients.

But it's time for a food attitude adjustment; convenience is not just limited to low-nutrient food choices. Plenty of healthy foods can be easily stored and whipped up in the time it would take you to pick up takeout.

"Eating healthy can be quick and easy, with a little planning," says Ruth Frechman, M.S., R.D., consultant dietitian and spokesperson for the American Dietetic Association. "Healthy eating means sticking to the basics: fruits, vegetables, whole grains, lean sources of protein, and low-fat or fat-free sources of milk and milk products."

Below is a guide to quick but healthy eating, along with a list of the healthiest convenience foods.

Step-by-Step Guide to Quick, Healthy Eating

Follow Environmental Nutrition's guide -- with input from our nutrition expert -- for creating a healthy, convenient eating style that can fit into your busy life.

Start with a menu.

It's essential to start with a little simple planning. Plan a week's worth of easy dinners, and then make a shopping list based on your menu. "If you are new to cooking, start with three or four 'go-to' meals that don't require much preparation," says Frechman. For example, tuna noodle casserole -- an easy family favorite -- can be made in minutes with whole grain noodles, frozen peas and canned tuna.

Keep your pantry stocked.

Stock the basics: canned beans, whole grain noodles, brown rice, ancient grains like quinoa or bulgur, dried herbs, olive oil, canned low-sodium tomatoes, canned tuna, nuts, and seeds. Then you've got the basic ingredients on hand to combine with fresh or frozen vegetables and lean meat or poultry to create quick, simple meals any night of the week.

Invest in a slow cooker.

Frechman urges you to put your slow cooker, as well as a good slow-cooker cookbook, to work. "All of the ingredients -- grains, vegetables and lean protein -- can be combined at once. Dinner will be waiting when you get home from work." Try your hand at one-pot lean beef stews, hearty bean and grain soups, pasta sauces, and chicken-vegetable dishes.

Eat out, the healthy way.

You don't have to ban dining out, just choose wisely. "Look for foods that are low in fat and sodium and high in fiber. Choose meals that contain fruits and vegetables. Get the most nutrients for the least amount of calories. Many restaurants have calorie counts available to make choices easier," says Frechman. Most important, watch your portion size; take home half of your meal for dinner the next day.

Top 10 Healthy "Convenience" Foods

The supermarket is home to a number of convenient whole foods that can help you turn out healthy meals in minutes; here are our top picks.

1. Fresh fruit.

The world's original "fast food," fresh fruit such as apples, pears, bananas, peaches and oranges come with natural grab-and-go packaging.

2. Bagged salad greens.

Just toss a bag of pre-washed salad greens into your shopping cart and you've got a quick side salad for dinner. Or make salad your entree by adding chopped cooked chicken, fresh vegetables and a splash of olive oil.

3. Fish fillets.

Top an individually frozen fish fillet with herbs, garlic and lemon, throw it under the broiler, and serve it with a side of grains and salad for a quick, tasty meal.

4. Whole grains.

Place whole grains such as quinoa, bulgur, brown rice and wheat berries into a rice cooker with water (according to package directions), push the button and walk away. Then toss the steamed grains with cooked lean meat, herbs, garlic, and chopped vegetables for a delicious, nutritious dinner.

5. Yogurt.

Throw a cup of yogurt into a briefcase or enjoy it as an after-dinner treat.

6. Frozen vegetables.

While there's nothing better than fresh vegetables, if you're in a rush just pop frozen vegetables into the microwave and you've got a healthy sidedish in a flash.

7. Canned beans.

Rinse a can of beans to remove sodium by up to 36 percent and stir them into salads, side dishes, soups and stews.

8. Canned tomatoes.

Stir a can of low-sodium tomatoes into pastas, soups, sauces, stews and casseroles for fast comfort food.

9. Nuts.

A handful of nuts such as almonds, walnuts or peanuts makes a perfect nutrient-rich complement for lunch on the run.

10. Oatmeal.

The perfect solution for breakfast; just pop it into the microwave and add milk, nuts and fruit.

 

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