VISN 8 MOVE and MOVEmployee - Food - Meal Preparation

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Healthy Cooking and Serving Tips

You don't have to be a gourmet chef to make deliciously healthy meals. Healthy cooking can be flavorful, quick, and simple. 

• Simple Meal Planning Ideas
• Herb and Spice Guide
• Ingredient Substitution List
• Serving Suggestions

Simple Meal Planning Ideas

Whether you are cooking for one or a crowd, much thought can go into meal planning.  It can seem tough, trying to merge quick foods, enjoyable flavor, and good nutrition. So, here are some tips to help you survive the kitchen without giving up your health.

1. Think color - Much of what we love about eating comes from our senses-smelling and seeing the food. Adding fruits and vegetables to your meals is a great way to add color. Think outside of the box.  Try adding brightly colored chopped bell peppers to broccoli. Or, you can try of mix of marinated boy choy, pineapple, and carrots as a sweet and crunchy salad. Find creative ways to add a burst of color into your meals.
2. Add some spice - So often we think of "diet foods" as bland and boring. Yet, trying flavors other than fat, sugar, and salt can be an exciting way to wake up your taste buds. Fresh herbs are a wonderful way to add big flavor with little guilt.  View the Spice and Herb Guide for some suggestions or try a salt-free seasoning mix, such as Mrs. Dash. Even hot sauce, onions, or garlic can rev up the flavor and be figure-friendly.  
3. Perfecting Pre-packaged Foods - Convenience food items can help make cooking fast and easy. Yet, they alone may not provide the nutritional quality you need. Try adding frozen vegetables to quick food items like rice. You can even add beans or chicken to quick pasta mixes for a more complete meal. Pair these dishes with a bagged salad mix and you have dinner on the table in minutes.
4. Balance and scale -  The secret to healthy cooking is in balancing the foods you choose with how much and how often you should eat them. There are ways to satisfy your most "sinful" food cravings and still lose weight. Whether it is salty or sweet, crunchy or creamy, you can find low-calorie choice that will calm the cravings. Very rich foods should only be eaten occasionally and in smaller amounts - save them for special occasions.

Try this link for more meal planning suggestions:  (The following link is not on the Dept of Veterans Affairs website.)

• National Institutes of Health Interactive Menu Planner

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Serving Suggestions

It has been said that we eat with our eyes first. This basically means that the way our food looks affects our appetite. Make an effort to serving healthy food choices in an appealing way and you'll find yourself satisfied with your new lifestyle.

• Healthy foods, such as fruits and vegetables, can add a lot of color and interest to a plate.
   
• It is also wise to remember portion control and consider eating off of smaller plates. This will help your portions to look more plentiful, too.
   
• Let the food be the focus; not sauces or gravies. This will help you to watch your calorie intake while savoring the true flavor of the food.
   
• Balance and moderation are the keys to healthy eating. When planning a meal, include a variety of foods in small amounts. Pairing a protein (lean meat, fish, beans, or low fat dairy foods) with a whole grain and a vegetable and/or fruit makes for a well-balanced and satisfying meal.

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