Preparing healthy meals does not have to be time-consuming. Eating healthy is necessary in keeping the body functioning properly. Even though some people say it takes too long to create a healthful meal, eating healthy can be quick and easy and the rewards from eating healthful meals are numerous. With just a few changes in the kitchen and pantry, healthful eating can be simple.

Keep wholesome foods nourishing by using healthful preparation means. An easy change a person could make is switch to using a non-stick pan. Using a non-stick pan will cut down the amount of oil used in cooking. By cutting down on oil, a person can cut down on the amount of fat added to their diet. In the article “Wrap it up,” oven steaming foods captures flavor without adding fat (Greenspan, 2009). According to Greenspan (2009), oven steaming food gives a person tasty, healthy foods. Wrap foods, like fish and vegetables, in aluminum foil, add a little seasoning and place into the oven. Cooking in the foil also speeds up the clean-up process, cutting down on the dishes that will need washed.

Steaming vegetables is easy and healthier than boiling vegetables. Vegetables retain more of their nutrients when steamed. Steamed vegetables might taste a little bland, though. Glunk (2009) gives the ideas of tossing in a few ingredients like rice vinegar, ginger, lemon zest or garlic to give the steamed vegetables a little zing. Steaming is easy, just put vegetables in a steamer basket in a saucepan with one-inch of water (Glunk, 2009).

Healthful preparation methods do not stop with steaming foods. Another quick and healthy change a person can make is to reduce the amount of salt taken in daily. Too much salt and sodium in a person’s diet could lead to high blood pressure. According to the United States Department of Health and Human Services (2006), high blood pressure is dangerous. There are 73.6 million people in the United States age 20 and older have high blood pressure (Association, 2009). High blood pressure causes the heart to work too hard, exerting pressure on the heart’s blood vessel walls. High blood pressure could cause damage to heart, kidneys, brain and eyes. High blood pressure could lead to heart and kidney disease, stroke and blindness (Association, 2009, p. 9. pp.2).

Reducing the salt and sodium content in the food a person eats is important. One method to reduce salt intake is to use spices and flavorings instead of salt. Spices and flavorings enhance the taste of foods and are low in sodium. Garlic powder, dry mustard, onions and herbs are just a few ideas to liven up a dish without adding sodium (Extension, 2008). Having different spices and herbs on hand makes cooking healthy easier. Rinse foods, like beans and tuna fish when using canned foods (Resources, 2006). Ingredients that are fresh or the frozen and canned foods without salt added are recommended. Fresh or frozen fish, meat and poultry are lower in salt then canned and processed forms. Try not to cook with soy sauce and Worcestershire sauce. Both of the sauces contain MSG (monosodium glutamate), which is the sodium salt of the amino acid glutamic acid and a form of glutamate (Administration, 1995).

Protein (amino acid) is an essential part of eating healthful. According to Helpguide.org:

Protein gives us energy and get up and go. Protein maintains our cells, tissues and organs. The lack of protein can result in slow growth, reduced muscle mass, lower immunity and weaken heart and respiratory system (Toscano, Paul, Barston, & Segal, 2009).

Those findings prove people need to incorporate more protein into their diet. Animal based proteins are from meat, poultry, fish, milk, eggs and cheese. Eating fish has added benefits. Fish contain Omega-3 fats that are beneficial to a person’s health. Omega-3 fats reduce cardiovascular disease. Omega-3 fats improve mood and help prevents dementia (Toscano, Paul, Barston, & Segal, 2009).

Many people love fried chicken. Chicken sounds like healthful food, right? Chicken is only as healthy as how the chicken is prepared. To begin with, the skin of the chicken needs to be removed. Chickens store much of their fats in their skin, saturated fats. Saturated fats raise “bad” LDL cholesterol levels in the blood. To have healthy fried chicken, do not fry the chicken in oil. Remove the skin of the chicken parts and brush the chicken with oil, like peanut oil. Roll the oiled chicken parts in bread crumbs mixed with paprika and pepper. Place the chicken parts in a pan and place in the oven to oven fry the chicken. For two pieces of chicken, the typical fried chicken has 530 calories, 9 grams saturated fat and 2.5 grams Trans fat. The oven fried version of chicken has 440 calories for two pieces of chicken, 2.8 grams saturated fat and no Trans fat (Thelander, 2009).

Protein can be derived from two sources: complete proteins and incomplete proteins. Complete protein, from animal sources, contains saturated fat. Saturated fat can contribute to elevated low-density lipoprotein (LDL) cholesterol (CDC-Centers for disease Control and Prevention, 2008). Too much LDL cholesterol can build up in the inner wall of the arteries, causing plaque. Plaque can lead to heart attacks or stroke. Incorporating more of the incomplete proteins into a daily diet would lower the amount of saturated fat. Incomplete proteins need to be a combination of two sources within a day’s time. A body needs to get the full amount of daily amino acids to function properly. Rice, beans, nuts, seeds, tofu, whole grains, fruits and vegetables contain incomplete proteins. For example, adding beans in place of some meat will add more protein to a dish. By keeping sources of incomplete proteins in the pantry, healthful food is easy to create.

Choosing healthy foods is the cornerstone of preparing healthy food. Fruits and vegetables are a big part of creating healthful meals. Fruits and vegetables are high in water and fiber content. Add more vegetables to main courses, like stews, soups and casseroles, and decrease the meat. Vegetables added to an omelet increase volume and flavor. Vegetables have fewer calories than eggs and cheese. When eating a bowl of cereal, cut down on the amount of cereal by adding in some fruit. Cutting down on the cereal and filling up on fruit will cut down on calories. In sandwiches, add cucumbers, lettuce, tomatoes and onions in place of some of the meat and cheese, still a filling meal, yet fewer calories than with a sandwich heavy with meat and cheese. Vegetables, fruits and whole grains should be the largest portions on a plate (Prevention, 2009). Doing so reduces the total calories in the meal, which is healthful eating.

Salads are quick and easy, but need to be more than just greens. Add in some diced cooked chicken, chopped up pieces of apple or dried fruit, some feta cheese, maybe even sliced hard boiled eggs. Salads have plenty of fruits and vegetables to fill up on. Adding in cheese, meats and eggs help to fortify the meal with protein. Use a vinaigrette dressing with the salad and there is a quick, healthful meal. Keep in mind, even when eating fruits and vegetables, the number of calories count. One medium apple has 72 calories, one cup of carrots has 45 calories and one banana has 105 calories (Prevention, 2009). Calories can add up quickly. Portion control still has to be enforced.

White flour, refined sugar and white rice are examples of items empty of bran, fiber and nutrients. When choosing pastas and breads, choose whole grain pastas and bread and avoid refined grains. Choose to use whole wheat flour in baking and cooking instead of the bleached white all-purpose flour. Whole grains are good carbohydrates. Whole grains contain bran, fiber and nutrients (Toscano, Paul, Barston, & Segal, 2009). The bran, fiber and nutrients found in whole grain foods keep the body feeling full longer. Whole grains reduce weight gain; reduce risks of hyperglycemia and diabetes (Toscano, Paul, Barston, & Segal, 2009). Drinking plenty of water will also make a person feel fuller and will keep a person from over-eating. Drinking water helps flush waste products and toxins, along with salt, out of a person’s system (Toscano, Paul, Barston, & Segal, 2009).

Just a few changes can have everyone creating quick and easy healthful meals. Healthful meals can be easily created by first removing unhealthy ingredients from the pantry and stocking up on the healthful ingredients. Steaming foods help foods retain their nutrients. Cut down the use of salt by seasoning foods with spices, herbs and other flavorings. Stock up on whole grain rice, flour and bread products. Meats like fish and poultry deliver much needed protein, as does nuts, seeds and tofu. Keep plenty of fruits and vegetables on hand to create quick, healthful snacks and meals. Lowering blood pressure is one important outcome of eating healthful. Eating healthy helps a person achieve or maintain a healthy weight. Although most people believe it takes too much time to prepare healthful foods, eating healthy is necessary and can be easily accomplished when a person plans ahead.

Works Cited

Administration, U. F. (1995, August 31). FDA and Monosodium Glutamate. Retrieved March 19, 2009,from US Department of Health and Human Services: http://www.foodsafety.gov/~lrd/msg.html

Association, A. A. (2009). High Blood Pressure Statistics. Retrieved March 19, 2009, from American Heart Association: http://www.americanheart.org/presenter.jhtmlidentifier=4621

CDC-Centers for disease Control and Prevention. (2008, December 3). Retrieved February 19, 2009, from Nutritian for everyone: http://www.cdc.gov/nutritian/everyone/basics/protein.html

Extension, U. o. (2008, January). Sodium Content of your food. Retrieved February 19, 2009, from Sodium Content of your food, Bulletin #4059: http://www.ext.maine.edu/onlinepubs/PDFpubs/4059.pdf 

Glunk, S. (2009, March 3). Steaming simplifies healthful sides. Oregonian , p. FD3.

Greenspan, D. (2009, March 19). The new secret for healthy meals: Wrap It Up! Parade , p. 8.

Prevention, C. c. (2009, January 27). cutting calories: fruits and vegetables. Retrieved March 29, 2009, from CDC center for disease control and prevention: http://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html

Resources, U. D. (2006, April). Your Guide to Lowering Your Blood Pressure with DASH. Retrieved March 17, 2009, from DASH Eating plan: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

Thelander, T. (2009). recipe makeovers. Retrieved March 28, 2009, from mediterrasian.com: http://www.mediterrasian.com/recipe_makeovers_chicken.htm

Toscano, M., Paul, M., Barston, S., & Segal, R. (2009, January). Helpguide. Retrieved February 19, 2009, from Helpguide web site: http://www.helpguide.org