Quick and pocketbook-friendly alternatives to ‘fast food’

This weekend I was going through the Sunday paper and came across an article in the USA Weekend section called, What’s Left to Eat?

As dietetics professionals, we’re constantly telling people what NOT to eat.

But I am often asked the same question as the RD’s in the article, “What can I eat?”

When it comes to food there are so many choices and not all of them healthy. Then there is the consideration of time.

With our busy lifestyles, who has time to cook a big meal?

Isn’t that what convenience products are for?

In general (although there has been improvement) convenience foods are higher in fat and sodium and lower in fruit and veggie content.

According to www.mayoclinic.com, the average sodium intake for Americans is 3,400 mg/day!

The 2010 Dietary Guidelines have recommended an intake of no more than 1,500 mg/day.

Let’s put things in perspective and use a serving of canned tomato soup as an example.

The half-cup recommended serving contains 480 mg. (And who consumes just a half cup?)

Saturated Fat should be less than 10% of your daily intake and cholesterol should be less than 300 mg. Read those labels!

The big question is, should we have to sacrifice our health in order to have a quick meal?

On occasion, sure. But not every night.

So, if we can’t rely on convenience foods and we don’t have time to make a fresh meal every night, how do we eat?

One of my favorite ways is “Once a Month Cooking”. The basic premise is that you cook all your dinner main dishes for a month (or two weeks to ease into it) in one day, freeze them, and enjoy eating tasty food every night without the hassle of lengthy meal preparation.

There are several websites that offer recipes, meals, shopping lists, etc. Google “once a month cooking.”

These sites are wonderful because they give you a lot of great recipes as well as directions and guides on how to get you into the process without overwhelming you.

There are many benefits to this type of cooking. For me, the biggest benefit is you know exactly what you’ll be having for your meal.

When is the last time you read the ingredient list on some of those pre-packaged foods?

Unless you’re a scientist, many of the ingredients are unrecognizable. Who needs or wants that?

Also, if you plan ahead you will spend less time running to the grocery store.

I don’t know about you, but every time I walk into a grocery store I walk out with more than I need.

If you’re not running to the store every other day that too can be a “savings” by default.

Another way to speed up meal prep time is to use your crock pot. Google “crock pot recipes”- there are a million of them out there.

When you buy meat, package it into single serving portions. This is great when you’re not sure how many will be home for dinner and single portions are easier to defrost than an entire package of meat.

Use frozen veggies. You can portion out as much or little as you need and they won’t go bad.

Cook more meat than you need for one meal and then use for another entrée later in the week.

For example, chicken breasts for dinner one night then use the extra as shredded chicken for a Mexican dish.

Dinner does not have to be a five-course meal or complicated in any way.

Even without pre-packaged foods you can have a quick and yummy meal.

Another easy way to add to that quick meal is to have a variety of farm fresh yummy fruits and veggies on hand.

It’s so easy this time of year with fresh produce available at local markets, roadside stands, and the Old Forge Farmers Market on Fridays from 2 to 6 p.m.

Slice up some amazing tomatoes, sprinkle with a little fresh basil, salt and pepper and you have an incredible side dish.