In an ideal world, we would all prepare healthy homemade muffins, soups, and stews. However, with stressful jobs, personal commitments, and the attempt to lead a somewhat social life, it is necessary to rely on foods that allow us to take some shortcuts in the kitchen.
Although some packaged and prepared foods are not always the healthiest options, there are some healthy convenience foods that can help you achieve your health goals with little effort. As a registered dietitian, I constantly rely on some practical staples to eat healthily while juggling everything going on in my life. Many options are just as healthy as their fresh counterparts, but I can enjoy them with little effort.
So if you're embarking on a health journey, you don't have to avoid all convenience foods out there. Below, you'll learn how to determine which foods are worth keeping in your household and which ones should stay on the grocery store shelves.
Are convenience foods always unhealthy? The terms "processed foods" and "convenience foods" seem to have a bad reputation. It's true that there are some packaged foods that are not exactly health-promoting - think cheese balls, cinnamon buns, and red licorice - but there are also other foods on the shelf that are perfectly fine and that you can rely on.
So how can you know which convenience foods are a good choice and which ones belong far, far away? Below are some hints to consider when choosing a product.
The food label should indicate that the food is trans-fat-free. Ideally, no salt is added. If salt is included, it should only be in small amounts. Choose options that contain fiber, protein, and/or healthy fats to keep you satisfied. And avoid snacks that contain added sugar.
5 Healthy convenience foods to keep on hand It is possible
to find convenience foods that are good for you and taste great too. And no,
we're not talking about one unicorn find in a sea of junk. There are many foods
that can make your life a little easier when it comes to meal preparation that
will also help you lead a healthy life.
Here are some healthy convenience meals that you should always have on hand - each one meets the criteria for "good food" and can easily elevate your dishes.
#1 English Wholegrain Muffins
For a quick breakfast dish or a simple pizza base, English wholegrain muffins are a real winner. These breads are rich in heart- and gut-healthy whole grains and are low in calories. They are satisfying, easy to prepare, and absolutely fulfilling. Top a toasted muffin with a dollop of natural peanut butter and fresh berries for a morning snack, or spread homemade pizza sauce and grated mozzarella cheese on the muffin for a simple and low-calorie pizza treat. They also freeze well, so you can keep these muffins in stock for months.
#2 Frozen Fruit and Vegetables
If you think frozen fruit and vegetables are not as healthy as fresh ones, you are mistaken. Frozen products are often frozen at the peak of their freshness, which means that your body gets even more vitamins and minerals than if you were to eat the fresh counterpart.
As long as the fruit or vegetables you choose are free of added sugar, large amounts of salt, and artificial color or flavoring, choosing frozen products is a healthy, convenient, and cost-effective way to eat a variety of colors.
So, you can simply microwave the bag of frozen broccoli for dinner or throw the frozen berries into the blender when making a smoothie. You will still get a nutrient boost, even if the food you eat was frozen.
#3 Marinara Sauce from a Jar
We know there is nothing quite like Mom's sauce, but sometimes we simply don't have the time to cook and stir all day. Enter marinara sauce from a jar. As long as the sauce you choose does not contain added sugar and is not too salty, a sauce that pairs well with a quick bowl of whole-grain pasta or a chicken breast can save you a lot of time in the kitchen. And since the marinara sauce is full of real tomatoes, your body will get a boost of important nutrients like vitamin C and lycopene from enjoying this condiment.
#4 Canned Salmon
Consuming low-mercury fish is one of the best things you can
do for your health. But it's not quite realistic to always have fresh options
on hand. If you have canned salmon in your pantry, you can quickly stock up on
important omega-3 fatty acids, high-quality protein, and more. Choose a salmon
that does not contain additional salt. It can also help you lead a healthy
lifestyle.
Prepare a salmon salad with Greek yogurt, cook salmon croquettes, or simply top your salad with pieces of this practical protein to easily fulfill your weekly quota of seafood.
#5 Nut Butter
Regardless of whether you sprinkle it on your oats, spread it on your morning toast, or use it as a dip for your carrot sticks, nut butter is a staple of many healthy diets. And while you can easily make your own nut butter, it's even easier to get a jar of pre-made nut butter. As long as you choose nut butter that is free of added salt, sugar, and hydrogenated oils, a jar of peanut butter, almond butter, or any type of nut butter can make healthy eating a breeze.
Healthy convenience foods also exist. It's not impossible to
find and keep healthy ready-to-eat meals. Foods such as whole grain bread,
frozen products, and nut butter can be just as healthy as fresh products, and
their use can make your life so much easier. As long as you stay away from
sugary, salty, and fatty foods that are made with artificial ingredients, you
can actually achieve your health goals in a simple way with some ready-to-eat
meals in your busy daily routine.
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