When school starts, life can feel very busy. There are new schedules, sports, school events and early mornings. In the middle of all that, it can be hard to plan for dinner. But making a simple, healthy dinner doesn’t have to take a lot of time. In fact, it can be done in less than 30 minutes.
Angie Tillman, registered dietitian and nutritionist with Prisma Health Blount Memorial Hospital, says being prepared is one of the most important parts of eating healthy during busy times. “When life is hectic, planning meals can seem like something you don’t have time for,” Tillman said. “But a little planning can save you time, money and stress in the long run.”
To start, find recipes you like. These can come from a cookbook or your favorite websites. Print them out or save them somewhere handy. You can save digitally, or you might even keep a small notebook or binder of your favorite recipes so they’re easy to find and use again later. Next, plan your meals for the week. You can use a note pad, chalkboard in the kitchen or an online calendar-whatever works best for you and your family. Just having a plan makes a big difference. Once your plan is made, use it to write the grocery list. Check your fridge and pantry first and then shop for anything you still need.
Keeping healthy staples on hand like chicken, ground turkey, beans, frozen veggies, sweet potatoes, brown rice or pasta also can make it easier to throw together a quick meal. Try to keep a few sauces, spices and healthy oils, such as olive oil, on hand. “Making sure you have plenty of staples like lemon, herbs, spices, sauces and vinegars helps you keep your meals tasty and fresh,” Tillman said.
Once you’ve done your shopping, put your plan into action. If your plan says chicken for dinner on Monday night, go ahead and move the chicken from the freezer to the fridge Monday morning before you leave for work or school. That way it’s ready to cook when you get home. If you planned pasta for Wednesday but decide to swap it with Thursday’s meal, that’s fine. “Use your plan to make your life easier, but you can be flexible,” Tillman advised. It's also smart to plan a night off from cooking. Leftovers or takeout can be a part of your meal plan, too. Planning for them can help you stick to your schedule and avoid last-minute food runs.
Some easy dinners that use the basics mentioned above are grilled chicken with sweet potatoes, burgers with baked fries, or pasta with veggies and marinara sauce. You could even make a salad with grilled steak or chicken and have a baked potato on the side. Beans with rice and mixed veggies is another fast, filling option. “You don’t need fancy meals to eat healthy. With just a few ingredients, you can mix and match to make fast meals your family will enjoy,” Tillman explained. “Meal planning doesn’t have to be perfect. It just needs to work for you. With a little time and practice, you can feed your family quick, healthy meals, even on the busiest nights.”
For more information about nutrition or to schedule an appointment for a nutrition consult, call 865-238-6491.
