Quick and Healthy Meals

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Written by Marilyn Colter

When we’re under a lot of stress, we often reach for fast food or comfort food full of calories, saturated fats, caffeine and sugar. (I crave a Quarter Pounder with Cheese on hard days, but I’m learning to resist!) You've probably heard nutrition can help us counteract stress. But how can you manage healthy eating when making a meal just seems like one more job you don't have time for?

Making healthy meals is easier

Eating healthy can be easy and quick, I promise. Just follow these simple guidelines:

Keep meals simple. I'm a firm believer in eating real, unprocessed foods, which are not only better for you but also simpler. I shoot for the following in a meal:

Fiber/Carbs—veggies, breakfast cereal or bread

Protein—lean meats, cheese, fish and beans

Veggies—any vegetable counts, and green leafy salads are great stress fighters

Healthy Fats—nuts are tasty and you only need a handful; also try avocados, flaxseed oil or fatty cold-water fish (salmon, mackerel and herring)

Tiny Dessert—just a taste of anything sweet will do, especially fruit

There are lots of quick meals you can make from this mix of ingredients! All you need to add is a little planning to keep regular meals stress free.
Carry healthy snacks. Veggies and nuts help keep your blood sugar level, and boost your energy.
Limit your menus. Don’t prepare meals that take lots of prep and planning unless cooking them is fun and relaxing or you have extra time. Buy prepared sauces or lean on the favorites: olive oil, lemon juice and spices.
Let go of meal expectations. Forget your old ideas about what meals are supposed to be—simple foods are your friends! There’s nothing wrong with cereal for dinner or soup for breakfast, as long as it’s nutritious. When you're hungry remember it only takes a couple of minutes to grill a chicken breast or salmon filet on an indoor Panini grill. Buy pre-mixed salads or pre-cut fruit. Cheese and fruits make a great dessert, too.
Eat healthy twice a day. Try to eat a healthy meal at least twice a day. Three would be even better, but I know how busy you are.

Cooking in bulk saves time

I thrive on the cook-in-bulk method of meal prep those days when I’m just overwhelmed. Try these tips for bulk cooking. It’s easier than you might think, and saves tons of time (not to mention money).

Create several meals at once. Make a big pot of soup or a casserole out of any or all of the ingredients I listed above. This will feed you and your family more than once.
Freeze leftovers. Save leftovers in the freezer in meal-size containers so they can be instant meals when you’re pressed for time. I like containers that stack.
Prep ingredients for the next meal. While you’re preparing one meal, pre-cook and pre-prep for other meals so you have ingredients ready to go for next time. That’s how restaurants can serve fast food—you can do it too!
Ask for meal gifts. I never knew what a great resource the freezer is until my daughter-in-law gave me a variety of home-cooked frozen meals in containers as a gift one Christmas. Clue in your friends and family that food gifts like that would be appreciated if they really want to help you out!

Rewarding yourself makes life better

Eat dessert! If you have a favorite dessert that makes you feel all warm and comfy, keep it around in small sizes (two to three bites) so you can feed your soul on the “Dark Days.” I like to keep a Hershey’s bar in the freezer. One or two squares can make me forgo that extra helping of some calorie-and-salt-rich snack and lift my spirits. And since it takes me longer to eat if it’s frozen, my mouth has time to communicate with my emotions. That keeps me from eating several hundred calories worth of sweets because I’m sad, frightened or angry.
Eat tasty! Yes, I know, that sounds like more work. But just a little planning will help you find meals that are tasty and healthy, can be produced in bulk for your freezer, and are family favorites too. Good taste is satisfying and doesn’t leave you craving something more. Have fun with spices and healthy fats to spice up a bland meal.
Eat outside! A taste of nature and fresh air can be a wonderful treat. And all it takes is going outside with your lunch on a nice day. Sit in the sunshine. Soak up the vitamin D. Let yourself be distracted by the birds, flowers or even traffic going by.
Eat sandwiches! Sandwiches make a fine healthy meal for breakfast lunch or dinner if you don’t overdo the cheese and mayo. Use vegetables and avocado or hummus to replace high-calorie cheese if you’re concerned about weight gain.

Beating stress requires good food

While some foods help you fight stress, others strip nutrients or are just not good for you, making it harder for you to handle stress.

Eat these foods:

liver
eggs
lean meat
broccoli
corn
beans
citrus fruits

Avoid or limit these foods:

caffeine
alcohol
sugar
saturated fats
salt

Eating healthy takes just 30 seconds

Make a quick healthy meal from a piece of celery and a peanut butter sandwich. Add an apple and you’re good to go!
Create variety with a wrap. Fill a large leaf of lettuce with chopped, cooked turkey or chicken, avocado, and nuts, and sprinkle with salad dressing for a dash of extra taste. Wrap it up and grab a banana for an easy-to-eat meal!
Need a really quick light snack? Apple slices spread with almond butter includes fruit, healthy fat and protein—and tastes great!

I understand you’re busy and facing all kinds of challenges. Eating healthy doesn’t need to be yet another burden—following my simple tips will help you take care of yourself and your loved ones without extra hassles. And on the Dark Days, just think in terms of “30-second meals.” I do it and I know you can too!

Want more ideas?

NPR’s Meals under $10 Challenge
http://www.npr.org/templates/story/story.php?storyId=103470173&ps=bb3

The Mayo Clinic’s healthy nutrition page—recipes and more!
http://www.mayoclinic.com/health/food-and-nutrition/NU00203

© 2009 Marilyn Colter
Sure, copy and share this tip sheet with others, but please cite Marilyn Colter as the author and include this sentence: ‘Marilyn Colter is the author of “Missing Pieces: Mending the Head Injury Family.” She and her family founded the Brain Injury Family Resources web site at www.braininjuryfamily.net.’

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