Health eMinutes

Eating in the Fast Lane: Tips for Healthy Eating on the Run
November 6


Even if you're short on time, you can still enjoy delicious snacks and meals. Fast food doesn't have to be unhealthy food. You can prepare a healthy snack or meal just as quickly as an unhealthy one. It's just a matter of planning ahead, having the right foods on hand and learning how to prepare them.

A well-stocked kitchen allows you to make healthy snacks and meals in a flash. Plan your shopping list so that you keep many of the following on hand: low-fat dairy items (yogurt, cheeses and milk), fruit (fresh, frozen, canned and dried), salad in a bag, pre-cut fresh vegetables, frozen vegetables, vegetable juice, salsa, marinara sauce, rice (brown, wild, blends), whole grain pasta, bagels, breads, tortillas and breakfast cereals, reduced-fat creamed soups, low-fat refried beans, canned beans, water-packed tuna, fish, lean pork and beef and poultry.

Pre-cooked meats, pre-chopped fruits and vegetables and pre-shredded cheeses can really slash cooking time. Use these ingredients to create sandwiches, salads or a stir-fry. You can also wrap them in tortillas, heat and serve.

Twice is nice. Double or even triple your recipes and freeze portions for later. Soups, stews and other casserole dishes freeze well.

Cooking in a crockpot (or other slow cooker) can be your ticket to arriving home to a delicious and healthy ready-to-eat meal. These handy kitchen appliances allow you to prepare food ahead of time and cook it without any attention. It's also perfect for batch cooking a healthy meal that will last for several days.

Blend low-fat yogurt, fruit juice and frozen fruit to make a smoothie for a healthy snack. Other snack ideas to keep on hand are reduced-fat cheese and whole grain crackers, popcorn, soup, vegetable juice, dried fruit or fruit, pretzels, low-fat yogurt and high-fiber cereals.

If you'd like to learn more about healthy cooking ideas, please attend a session with Karen Palmer, North Memorial nutrition expert, at the Maple Grove Community Center, 12951 Weaver Lake Road, on Thursday, Nov. 6, from 6:30 to 8 p.m. Register at the door. For more information, call (763) 520-1978.