Everyone knows that eating healthy meals is important. But it’s hard. Sometimes it’s a
trade-off: time or money. Buying prepared foods usually costs more than doing it
yourself, but it may be worth it if it can add variety and nutrition to your meals.
Precooked Whole Grains
Precooked whole grains are a tasty side dish that can be served with vegetables or meat to make a complete meal. Whole grains increase your fiber intake and lower your risk for colon cancer, type 2 diabetes and heart disease. Some examples of whole grains are brown rice, quinoa or farro.Unlike the uncooked (regular) versions that take a long time to prepare, precooked whole grains are fast. They can be found frozen or in ready-to-microwave pouches. Just watch out for added sodium and for brands that have lower sodium content.Frozen Vegetables
Frozen veggies are another great way to get a healthy side dish quickly (and increase your vegetable consumption along the way.) Frozen vegetables maintain the same nutrients frozen as they do fresh. Frozen vegetables (without added sauces) typically have zero milligrams of sodium. Read the nutrition label on the back of a frozen vegetable package and compare the sodium with its canned counterpart. Frozen vegetables are great in salads, added to canned soups or served with rice.Frozen Fruits
Similar to frozen vegetables, frozen fruits retain the same nutritional value as their fresh counterparts. Frozen fruit can be thrown into a smoothie or added to a lunch box with yogurt. Another option is dried fruits, which can make for a great snack on their own or added to salads and trail mixes for even more fiber and antioxidants in meals.Precooked Chicken Strips
Precooked chicken strips can be easy to pull from the fridge or freezer to create fast meals. For healthy options, choose lightly-breaded or skinless chicken strips. They can be eaten cold or reheated. Eat them with a salad, whole grain sides or vegetables or add them to sandwiches or a pasta dish. A food safety note: be sure to read the label closely, some frozen chicken strips or chicken nuggets look like they are fully cooked—but they are not. Make sure you know what you’re getting.Canned and Frozen Salmon
Canned and frozen salmon is rich in omega-3's, essential vitamins, and is a lean protein. Some frozen salmon comes in single-serving sizes that defrosts and cooks quickly. Whether eating canned or frozen, pairing salmon with frozen vegetables and rice can make for a quick meal.Ready-to-Eat Cooked Eggs
If you are low on time even to cook an egg, you can buy prepackaged hard-cooked eggs. They still contain protein, low saturated fat, antioxidants and minerals. They can be a good addition to a sandwich, a salad or even a breakfast bowl.To save some money, make your own ready-to-eat cooked eggs to have on hand in the fridge. Save an empty egg carton and mark it for hard-cooked eggs or buy a plastic one at a dollar store to dedicate to cooked eggs. Cooked eggs will keep up to a week in the refrigerator.
All of the food items mentioned are SNAP-eligible. SNAP is the Supplemental Nutrition Assistance Program which is commonly known as Food Stamps. In North Carolina, SNAP is also known as Food and Nutrition Services (FNS).
To learn more about SNAP or to apply for the program, contact the More In My Basket team by calling their toll-free phone 1-855-240-1451 or visit their website at morefood.org.Resources:
Ways to Eat Healthy Without Having to Cook
Syracuse is a Family and Consumer Science team member and can be reached at NC Cooperative Extension, Brunswick County Center 910-253-2610 or by email at clsyracu@ncsu.edu
