Tips for Shopping and Meal Prep
Making healthy eating a consistent part of your life is easier with a few simple strategies. Here are some practical tips to set you up for success:
1. Become a Label Detective: The Nutrition Facts panel is your best tool in the grocery store. Don’t just look at the calories. Look for the “Total Carbohydrate” and “Dietary Fiber” numbers. Most importantly, find the “Added Sugars” line. Your goal is to choose products with as little added sugar as possible. Don’t be fooled by the front of the package; the real story is always on the back.
2. Cook in Batches: It can be tiring to cook a full meal from scratch every single day. Try “batch cooking” one or two days a week. Cook a large pot of quinoa or brown rice. Roast a big pan of mixed vegetables like bell peppers, zucchini, and broccoli. Grill several chicken breasts. Store these components in separate containers in the fridge. Then, throughout the week, you can quickly assemble balanced, healthy plates without all the daily effort.
3. Plan Ahead: Before you go to the store, take a few minutes to jot down a simple meal plan for the week. This prevents impulse buys of less-healthy, convenient options when you’re tired and hungry. A simple plan might look like: Monday – Salmon with roasted asparagus and quinoa; Tuesday – Chicken and vegetable stir-fry with a small portion of brown rice; Wednesday – Large salad with leftover chicken. This simple habit saves time, money, and stress.
For science-based nutrition information, refer to the U.S. Department of Agriculture at Nutrition.gov and the Dietary Guidelines for Americans. The National Institute on Aging also has excellent resources on healthy eating for seniors.
