Prepare a quick meal by steaming or stir-frying vegetables.
Use herbs, vinegar, tomatoes, onions, and non-tropical vegetable oils instead of salt/high-sodium seasonings, especially if you have high blood pressure.
Save time and energy by preparing extra food and freezing for future meals. Plan ahead and store leftovers for quick, effortless meal prep.
Boost fruit intake with a blended smoothie. Blend a peeled banana, frozen fruit, low-fat yogurt, & fat-free milk or water for a refreshing and healthy treat.
Replace salt with herbs and spices, or consider salt-free seasonings. Use lemon juice, citrus zest or hot chilies to add extra flavor.
Choose low-sodium canned or frozen veggies. Compare sodium levels on labels and opt for lower-sodium options. Rinse canned veggies before cooking.
Prepare muffins and quick breads with less saturated fat and fewer calories. Try swapping the oil for applesauce in your favorite recipe.
Choose whole-grain ingredients instead of highly refined products. Use whole-wheat flour, oatmeal and whole cornmeal.
Plan meals with fruits, veggies, whole grains, lean meats, fish, nuts, and legumes for a nutritious diet.
Keep chopped fruit and veggies ready to go in the refrigerator for a quick snack. With some planning, you’ll be prepared when hunger strikes.