Tuesday, February 4, 2014

Healthy Weeknight Meals

Why have I not made any recent posts?

Time, weather and just my own timidness have scared me a little for directions to take this blog. It is intimidating to put yourself out there (even if no one reads!) and also decide what to write about, how to post it and say what you need to say! As I decide the different directions to take this blog with some things up my sleeve for some posts that will be soon to come, I will talk about what I know: nutrition. With the new year in full swing, resolutions for all and busy schedules, as a dietitian I thought I would share some tips for weeknight meals to eat well during the week.

  • Plan ahead! This is your biggest tool in eating healthy weeknight dinners. I would recommend to shop on the weekends and pick up additional, specialized ingredients for meals you have decided upon. Also take note to basics in your kitchen such as olive oil, rice and pasta, canned beans and fresh and frozen vegetables to see what you are running low on.  If you buy your meat on a week to week basis, check and see what you need for recipes. I hope to post some meal inspiration ideas soon!
  • Bagged salad is OK! Do not assume you need to get fancy with your vegetables: Having a bowl of salad with your meal is better than not having anything at all! Keep toppings healthy with tomatoes, cucumbers or get creative with avocado or edamame. Watch your dressing portions and dip salad into dressing instead of spreading all over to save extra calories. Save "treat" toppings like crutons, crispy noodles or dried fruit for a once in awhile topping rather than everyday.
  • Crockpots are your best friend! They can make anything taste good with a little meat, veggies and sauce. One of my favorite easy ideas is: 2-3 boneless chicken breasts, 2 cups of salsa, 1 can of black beans and 1 can of corn (each drained). Cook on low for 6-8 hours for a healthy fiesta when you get home!
  • When all else fails: Eggs are excellent! Who doesn't like breakfast for dinner? Make 2-3 scrambled eggs with low fat milk or whip up an omelet with veggies like spinach, tomatoes and peppers! Keep cheese to 1-2 tbsp and always opt for the low fat variety.
  • Fruit can always be a substitute for dessert! Try apples with 2 tbsp of peanut butter, sliced bananas and yogurt, or a handful of raspberries with a piece of dark chocolate. 
This is all making me hungry! Hope this helps!

What are some of your weeknight meal tips?


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