Healthy meals and practices on the fly: Yes, you can

The change of season brings little change in difficult times in our house. Summer, for example, marked the beginning of the activities of non-stop school children. Now, with the fall, is a return to full schedules children return to school. It leaves little time for family meals, and even less time to cook. And when your child is late for practice, prepared and packaged foods suddenly seem not so unhealthy.

But is there such thing as a food nutritious convenience? "Yes, there are some healthy options out there, but you really have to look at the ingredient lists and nutrition labels," says dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and l 'women's Hospital.

Typical convenience food 
Packaged prepared foods come in many forms:

   * Boxed dry goods such as pasta and quick cooking rice mixes
   * Canned foods, such as soup or dumplings
   * Frozen food, as a single portion frozen lasagna dinner or a "family size"

These are usually loaded with calories, salt, saturated and trans fat, sugar, refined carbohydrates, additives and preservatives. "It is not the worst thing if you eat this kind of fast food from time to time, but if you start to eat a lot of it, which can cause weight gain and risk of health that go with it, such as high cholesterol, high blood pressure, diabetes and heart disease, "said McManus.

And I do not think shipping is the answer, either. "" Go "foods has the same problem. It is fast and it's hot, but is likely to be salty, fatty, and very high in calories, "says McManus.

The healthier versions 
Some convenience foods healthier versions come in. However, it takes a little detective work to find them. Start with the list of ingredients. "The fewer ingredients, the better, and to ensure that real food is on the list, meat or vegetables," says McManus. If there is no added sugar, should be one of last ingredients, since the ingredients are listed in order of quantity.

Next stop: the nutrition label. McManus advised to remain at or below these limits for a main course:

So the food does the trick? Dry foods such as whole grains (cracked wheat or oats); frozen or canned vegetables; tuna or canned salmon; some fish and frozen shrimp; and some frozen meals, usually companies that promote the fact that they use organic ingredients of high quality.

A better option 
An easy way to feed your family in a hurry is to plan in advance the possibility of food agitated. "You know, there will be times when you want to get something out of the freezer and have it ready in five or 10 minutes," said McManus.

It recommends much cooking - make a meal on land that can be frozen in small portions. "It works well with turkey or vegetarian chili and lentil or bean soup with lots of vegetables. The marinara sauce is a simple thing that can create a lot, and then add some turkey meatballs that you made to the advance and whole wheat pasta, "he adds. She also suggests using a slow cooker to create dishes that are cooked all day and are ready when you get home. But in fact, all the food that will work as well for this article.

McManus also suggests having healthy snacks on hand at all times. "Maintaining a grab-and-go foods list that replenish every week," said McManus Among low yogurt ideas fat, no sugar added;. Whole fruit, hummus, you can assemble. "Snack packs" each week filled nuts, whole wheat crackers or chopped vegetables. Just keep in the refrigerator or pantry.

"The presence of these foods on hand is most important," McManus said. "It just takes a little planning. But in the long run is healthier and cheaper, too. "

And it is a strategy that will stay the same no matter the season or the program!
By: Heidi Godman,