It is important to know that healthy eating does not have to be a big production! A “complete” meal includes 3 of 4 food groups as outlined in Canada’s Food Guide – Vegetables and Fruits, Grain Products, Milk and Alternatives, and Meat and Alternatives.  For example, tuna sandwich on whole wheat bread with a glass of milk is considered a “complete” meal!

How Do You Save Time?
With little time to shop or cook, convenience foods seem to be the answer for many people.  The downfall with many convenience-type foods is that they are often high in fat and salt and low in fibre. Use the Nutrition Facts table on the food label to compare products and make the healthiest choice. However, pre-prepared, pre-packaged foods aren’t your only option.  What is more convenient than a bagel with a slice of cheese and a mug of juice?  How about a fried egg sandwich with a glass of milk? 

Time Saving Tips

• Cook extra rice or pasta and use leftovers in soups, casseroles, salads, stir-fries or wraps.
• Make double batches of recipes when you do have time to cook and freeze extra for lunch or dinner the next week.
• Freeze chopped green onion and bell peppers. They can quickly be added to recipes.
• If you don’t have time to wash and chop vegetables, buy peeled carrots, mixed packaged lettuce and frozen vegetables.
• If you are eating pre-prepared, pre-packaged meals, include some extra cooked or raw vegetables, as frozen meals often contain very few of these.

Recipe Ideas

• Try something new in your travel mug. Instead of coffee in the morning, go for a peanut butter and banana breakfast shake. Toss 1 cup milk, 1 frozen banana and a teaspoon of vanilla in a blender. Add 1 tablespoon of peanut butter while blending.
• Throw together a meal-in-one salad. Toss some lettuce with a can of rinsed chick peas or canned tuna and some of your favorite vegetables. Top with shredded cheese and some salad dressing. Add a whole wheat roll to balance out the meal.
• Wrap it up. Use your leftover pasta or rice with leftover meat and vegetables to fill a soft tortilla shell. Add your favourite sauce (black bean, peanut or barbecue) and wrap it all together for a quick meal.
• Go for a bean-burrito. Heat some re-fried beans and spread on a soft tortilla shell. Top with your favorite chopped vegetables, shredded cheese and some salsa.
• Make your own gourmet pizza. Buy some pizza crust and top with your favourite sauce (pesto, barbecue, tomato) and your favorite vegetables, a sprinkle of cheese and throw it in the oven for 10 minutes.