During the pandemic we’re all leaning on takeout a bit more than usual. There’s no denying that it makes meals a snap, but restaurants don’t always have the healthiest options on the menu.
With a little planning you can make healthy, home-prepared meals just as simple as ordering carryout.
Vegetables should take up half your plate for every meal. That can be tricky during a time when we’re all trying to limit our trips to the grocery store, since vegetables can quickly wilt or go bad. This tip should come as no surprise, but the solution is to put your freezer to work.
Try to buy vegetables in bulk and freeze what you aren’t going to use within a few days. For example, if you’ve got taco night on the calendar this week go ahead and buy twice the amount of peppers you plan on using. Slice them all up, then bag and freeze half of them so they’re ready to grab when taco night rolls around again.
As for lunch, eating healthy can be as easy as finding a simple salad that you enjoy eating several times a week. It only takes four ingredients, and there’s a lot of room for creativity.
- 1. Greens. Not all leafy greens are created equal! Iceberg lettuce and arugula might be the most popular, but they aren’t exactly packed with vitamins. Try kale or spinach for a more nutritious punch.
2. Veggies. Add some crunch to your salad with healthy vegetables like carrots, bell peppers and cucumbers.
3. Toppings. Pre-packaged salads tend to include a lot of fatty and sugary toppings like bacon bits or candied nuts. Consider lean proteins, boiled eggs or a small amount of cheese instead. Avocado is another power player here, to add some healthy fat to your lunch.
4. Dressing. A lot of salad dressings on the market are either high in fat or high in sugar. Consider adding a small drizzle of olive, avocado or vegetable oil to your salad instead of a traditional dressing, or use a vinaigrette to keep it simple.
1 Doximity. (2020, September.) “2020 State of Telemedicine Report.” https://c8y.doxcdn.com/image/upload/Press%20Blog/Research%20Reports/2020-state-telemedi cine-report.pdf
2 American Diabetes Association. (2005, April) “Stress and Diabetes: A Review of the Links.” https://spectrum.diabetesjournals.org/content/18/2/121