Nutrition-Bites-Tips-on-how-to-eat-healthier-and-save-time

Nutrition Bites: Tips on how to eat healthier and save time

In a perfect world, all your responsibilities – personal and professional – can be completed with time to spare. In reality, responsibilities need to be prioritized, and what often falls by the wayside is personal health.

While there may be nothing wrong with eating the occasional junk food to indulge a sweet tooth, this indulgence can often begin a junk food cycle, in which any individual with a busy schedule can become a victim. So is there a solution to this seemingly endless issue? An effective method is to meal plan.

The benefits are two-fold: first, you can create healthy and nutritious meals that keep you full throughout the day; second, meal plans help use all the produce in your kitchen which results in reduced food waste and spending less.

The goal is time management and scheduling. Create a weekly meal plan that allows you to overlap the more expensive items in a shopping list (i.e. meats/proteins and vegetables). After purchasing all the items necessary for approximately two weeks of meals, choose a meal prep day. This day allows you to create large batches of your meals that you can then refrigerate and eat throughout the week for lunch and dinner.

Another tip is to add a night where you can utilize all produce with an upcoming expiration date. Normally, a stir fry or soup work best. This again allows you to reduce food waste and avoid throwing away food on which you have spent time and money.

A sample meal plan is shown below. The menu stars two proteins which are placed in several different types of dishes that are meant to be created in large batches so they can be eaten over a one to two-week period. Unlike other meal preps which have the same lunch and dinner every day, this menu uses different recipes with the same core ingredients. By getting creative, eating healthy becomes fun as well as time-efficient and frugal.

Click here for the sample meal plan.

By Amrita Arcot, Tulane Dietetic Intern
February 2017

(Photo courtesy of Pexels.com. Nutrition Bites is a recurring feature that appears in the Tulane PRC’s e-newsletters and covers nutrition and health tips. If you have any suggestions for Nutrition Bites topics, please contact Naomi Englar at nking2@tulane.edu or 504-988-7410.)

Topics:   nutrition , diet , health communication

Other Related Posts

Message-from-the-Director

Message from the Director

Education & Engagement

Published: June 11, 2019

Our Movin for LIFE Guide to Community Health is ready! This Guide will be very helpful for residents interested in enhancing the health of the neighborhoods in which they live. The Guide is based on the Movin’ for LIFE activities over the last five years and contains information about community-wide health promotion activities, focus groups, community assessment and community engagement. This Guide is not to be missed. Better yet – come to our Make Your…

Read More

NOLA-LEADS-Publishes-Article-on-Community-Leadership-Trainings

NOLA LEADS Publishes Article on Community Leadership Trainings

Education & Engagement

Published: June 11, 2019

In an effort to increase community participation in civic and political activities to address health and promote health equity, Tulane Prevention Research Center faculty and Community Advisory Board partnered with Tulane School of Medicine to develop NOLA LEADS (Leadership Education and Action on Health Disparities). This program was designed to educate lay New Orleans community residents about improving community conditions and build leadership skills through addressing social determinants of health. The program’s curriculum built upon…

Read More

Movin-for-LIFE-Guide-to-Community-Health-Makes-Its-Debut

Movin’ for LIFE Guide to Community Health Makes Its Debut

Education & Engagement

Published: June 11, 2019

Over the past year, Tulane PRC faculty, staff, and community partners have worked together to write the Movin’ for LIFE Guide to Community Health. This Guide encourages the dissemination and replication of community-wide health promotion activities developed for Movin’ for LIFE, a community-based prevention/intervention and research program implemented initially in the 9th Ward of New Orleans. During the span of Movin’ for LIFE, a variety of physical activity activities were conducted, from Yoga for LIFE,…

Read More

Active-Steps-Keeping-Up-with-the-Summer-Slim-Down-on-the-Go

Active Steps: Keeping Up with the Summer Slim Down on the Go

Education & Engagement

Published: June 11, 2019

Summer is here and everyone is many are working towards their summer body physical activity goals. It can be a daunting task but with these easy tips and the right mindset, anything is achievable. You may find yourself with challenges, whether that’s staying active on a family trip you are trying to keep your fitness goals on track while traveling for business. Studies have shown that 150 minutes (2 hours and 30 minutes) each week…

Read More

Nutrition-Bites-Smart-Snacks-for-Crazy-Car-Trips

Nutrition Bites: Smart Snacks for Crazy Car Trips

Education & Engagement

Published: June 11, 2019

Car trips with the family can be stressful to begin with – not only on the mind, but on the body as well! With these simple tips, we hope to help take the guess work out of choosing smart snacks and drinks for on-the-go. In the Cooler: Fruit: Fruit can be easy on the go snacks because they typically require little preparation. Apples, bananas, oranges, berries, grapes, and pears are all great on the go…

Read More

Message-from-the-Director

Message from the Director

Education & Engagement

Published: March 18, 2019

As I am sure most of our readers know by now, the Tulane Prevention Research Center (PRC) will not be funded for another five years. This is very sad news for all of us here at the School of Public Health and Tropical Medicine, but I am sure it is just as saddening for those of you who have worked with us and partnered with us for the past 20 years. Yes, the PRC has…

Read More

Health-Racism-and-Communication-Seminar-Series

Health, Racism, and Communication Seminar Series

Education & Engagement

Published: March 18, 2019

Starting this month, Tulane PRC will co-host the Spring 2019 Health, Racism, and Communication Seminar Series in collaboration with The Center of Excellence in Maternal and Child Health (CEMCH) and The Mary Amelia Douglas-Whited Women’s Community Health Education Center (MAC).  This seminar series works to educate attendees about communicating the influence of racism on health. 
 On Tuesday, March 19, Nicole Deggins, CNM, MSN, MPH, Founder and Director of Sista Midwife Productions will address Social…

Read More

Associations-Between-Neighborhood-Park-Quality-and-Usage-Findings-from-a-Tulane-PRC-Study-

Associations Between Neighborhood Park Quality and Usage: Findings from a Tulane PRC Study

Education & Engagement

Published: March 18, 2019

In efforts to better understand factors that may impact physical activity levels of people in their neighborhoods, a study was done through the PRC to evaluate park quality and usage in lower income African American neighborhoods in New Orleans.   Based on prior research, neighborhoods have been classified as an important social determinant of health. “Neighborhood environments can play a role in one’s decision to engage in physical activity. Prior research has shown that lower…

Read More

Community-Partners-Update

Community Partners Update

Education & Engagement

Published: March 18, 2019

Bunny Friend Neighborhood Association (February 16th, 2019) On February 16th, the Bunny Friend Neighborhood Association hosted a green infrastructure workshop in partnership with Water Wise Gulf South at St. Mary of the Angel’s Church. The Green Infrastructure 101 Water Wise Workshop taught community members “do-it-yourself” solutions to reduce flooding while leaving the neighborhood looking beautiful. The event provided refreshments and raffle prizes, including rain barrels and a home assessment for Upper 9th Ward residents. Infrastructure…

Read More

Legislative-Update

Legislative Update

Education & Engagement

Published: March 18, 2019

New Orleans Food Policy Committee is very pleased with the changes recommended by the City Planning Commissions Small Box Store Study. The recommended changes make it much more accessible for residents to access fresh food while also giving food businesses and farmers an economic boost. For more information or to read through the report, check out the City Planning Commissions website or click here While the entire document is very interesting, the recommendations begin on…

Read More

canary