Healthy Food Prep Made Easy

Make It Healthy, and Make More

Make extra portions of your healthy meals that you (or the person in your care) can reheat later. For example, freeze soups, stews, and other dishes in family-size or single portions. It’s a real time-saver, and one way to make sure that there’s always healthy food ready for the table.

If you like, you can print out this article to remind you of the basics of healthy meal prep.

Try these quick tips for preparing healthier foods

  • Remove skin and fat from meats.
  • Add flavor to food with pepper, herbs, and spices.
  • Use nonfat cooking spray.
  • Check the recipe to see whether you can:
    • Make healthy substitutions. Use whole-wheat pasta instead of enriched pasta. Use fat-free milk instead of whole milk.
    • Reduce salt by half (or leave it out altogether) for most dishes.
    • Cut sugar by one-third to one-half. To bring out the sweetness of the food, try adding spices such as cinnamon, nutmeg, cloves, and allspice.
    • Cut fat by using half the butter for baked goods. Replace the other half with a substitute such as unsweetened applesauce.
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