Whole wheat pasta and chickpeas provide fiber and other nutrients that support health.
Macaroni salad is a staple at summertime picnics and BBQs across America. While this perennial favorite gets gobbled up by the ton every year, I can’t say that I’m a fan of the typical recipe. Pasta salad with chickpeas and cottage cheese is a better, more satisfying twist on this American favorite.
Read: Dozens of recipes for pasta salad with all kinds of interesting ingredients.
Pasta salad can be served as a side dish with meat or fish.
Pasta Salad is Good for You
Pasta salad with chickpeas and cottage cheese isn’t only for the warmer months; it can be a healthy option year-round, too. Here’s why.
Cooked and cooled pasta (any kind) is a source of resistant starch, a type of fiber that feeds the beneficial bacteria in the gut that help prevent colon cancer and support overall health. Legumes, such as chickpeas, and cooked and cooled potatoes, also provide resistant starch. Foods rich in fiber can help prevent, and manage, prediabetes and type 2 diabetes.
Meatless Vegetarian Pasta Salad Recipe
I like a hearty pasta salad that’s more than a side dish. Here’s how I build a better pasta salad to enjoy as a meatless meal or as a side dish.
• Whole wheat pasta. Whole wheat pasta is a great way to include whole grains. I like the slightly nutty taste of whole wheat pasta, which is higher in fiber than the regular kind. I favor shapes such as rotini because the ridges hold onto the dressing.
Whole wheat pasta is brimming with manganese, a mineral you need for strong bones and cartilage, and for many other bodily functions.
• Legumes. Chickpeas, a type of legume, and pasta are a satisfying combo that you can really sink your teeth into. Legumes provide protein, and fiber, which helps to better regulate your energy levels, and they supply iron, folate, and phytonutrients, which are plant compounds that protect cells from damage.
• Cottage cheese. I like cheese in my pasta salad for the taste, as well as the protein and calcium. Using low fat cottage cheese in place of some of the feta cheese cuts down on calories and saturated fat.
Low fat cottage cheese has 11 times less saturated fat than feta cheese, but is lower in calcium.
Pasta Salad with Cottage Cheese and Chickpeas can be a side dish or a main meal.
Cook pasta until just about done (al dente). Drain well and place pasta in a large serving bowl.
Add the chickpeas, tomatoes, parsley, onion, cottage cheese, and feta cheese. Combine well.
In a small bowl, whisk together the lemon juice, olive oil, garlic, salt, and pepper. Add the dressing to the pasta mixture and toss until well combined. Serve chilled.
Are you ready for a shocker? There’s no reason to avoid bread, cereal, pasta, and rice in the name of easier weight control and better overall health. In fact, you should mix and match grain foods to support wellbeing, especially as you get older. Here’s how grain foods help with healthy aging.
A balanced, enjoyable eating plan is key to healthy aging. (Photo credit: Canva)
How many servings of grain foods to eat every day
The Dietary Guidelines for Americans suggest including 6 servings of grain foods every day, such as bread, cereal, pasta, and rice, for adults on a 2,000-calorie eating plan. A slice of whole wheat or white toast, ½ cup ready-to-eat cereal, and ½ cup cooked white or whole wheat pasta are each examples of one serving.
The guidelines also recommend eating a minimum of 3 servings of whole grains daily, such as whole wheat bread, oatmeal, and brown rice. But what about the other 3 servings of grains? Those can come from enriched grains, which are also often called refined grains.
If that advice comes as a surprise, it’s probably because of all of the grain-bashing going on by so-called health experts. Ignore the chatter. Shunning grain foods is fashionable, but it’s not advisable, particularly as you get older.
Experts suggest a combination of grains to support health. (Photo credit: Canva)
Grains supply nutrients that support healthy aging
A balanced eating plan that includes whole and enriched grains can help you get the nutrients you need at all ages and stages of life. By mixing whole and enriched grains, you consume even more nutrients than when you limit your grain intake to one type or the other. The two kinds of grains complement each other and are better together!
Let me explain.
Grain foods contain carbohydrates for energy, fiber to help with digestion and overall health, protein to build and maintain cells and tissues, selenium to protect against cell damage, and magnesium to help support bone health. Enriched grains supply added B vitamins and iron.
In fact, enriched grains are an important source of vitamin B12, necessary to support the heart and nervous system in older people. Experts recommend that people over the age of 50 get most of their vitamin B12 in the synthetic form to avoid a deficiency. Enriched grains contain synthetic vitamin B12, making them an easy and delicious way to get the vitamin B12 you need. Americans get much of their iron and B vitamins from enriched grains.
All grains are not created equal, of course. Enriched cereal, pasta, bread, and rice, considered staples of the diet, provide more nutrients than cookies, cake, and chips, which most people should eat only occasionally.
Cupcakes, cookies, and pastry can be part of a balanced diet, but most people should eat them occasionally. (Photo credit: Canva)
Why it’s OK to eat refined grains
You may feel guilty for loving white bread, cereal, pasta, and rice, but you can stop now! By this point, you should know that it’s OK to eat enriched grains. (Plus, you should never feel guilty about loving any food.)
Refined grains are often fingered for contributing to chronic health problems, but research has found that they aren’t to blame. When enriched grains are taken as a group, there is no evidence linking them with type 2 diabetes, cardiovascular disease, stroke, high blood pressure, cancer, or dying early.
So, why all the negativity?
Enriched grains are probably targeted because of the company they keep. The influence of enriched grains on health is often mistaken for their effects on the overall diet, which may be high in saturated fat, low in fiber, and deficient in several vitamins and minerals. In addition, enriched grains are often lumped in with other refined grains that are high in calories, fat, and added sugar, including pastry, cake, and snack chips.
Love white pasta? Go ahead and enjoy! (Photo credit: Canva)
Mix and match grains for better health
Grain foods are delicious and nutritious. And, it’s good to know that it’s highly unlikely that a piece of white bread or a bowl of pasta every day will “wreck” your health!
Eating patterns matter most when it comes to healthy aging and preventing chronic health conditions. Avoiding your favorite grain foods, particularly the enriched kind, can make you feel deprived and derail your commitment to healthy eating in the long run.
Make room for a mixture of delicious and nutritious whole and enriched grains in your eating plan, and enjoy!
Creamy Polenta, Shrimp, and Vegetable Bowls are an easy way to include seafood in your eating plan.
I love quick, delicious dinners, don’t you? These creamy polenta, shrimp, and vegetable bowls are easy enough to make on busy weeknights, and elegant enough for guests. That’s my kind of meal!
I first wrote this post in 2016. I recently changed the recipe and I wanted to make you aware of the improvements. I’ve also added tips for customizing these bowls depending on what ingredients you have on hand. I love polenta and shrimp, but if you want to use chicken or another type of seafood, that works, too!
Eat Seafood Twice a Week
Experts recommend eating at least two seafood meals weekly, and as many as three meals ( a total of 8-12 ounces) in a week’s time if you’re pregnant or breastfeeding. Seafood is rich in protein, healthy omega-3 fats that support heart and brain health, and other nutrients, including choline, which is often in short supply in the American diet.
Shrimp is one of Americans’ favorite types of seafood: we eat an average of nearly 4.5 pounds a year per person. (I’m pretty sure I am a top consumer!) Most of the shrimp we eat is imported, but shrimp is also harvested and sold in the U.S. As fish go, shrimp is considered one of the safest.
Frozen shrimp and other frozen seafood are useful to have on hand to make meal prep easier, but you can also use the fresh variety, too. You can even make these creamy polenta, shrimp, and vegetable bowls with frozen shrimp and you don’t have to thaw it before cooking!
How to Make Whole Grain Creamy Polenta
Creamy polenta is a mixture of cornmeal, water, butter, and cheese. (I add some milk to mine to make it creamier.) I prefer whole grain cornmeal for its taste and health benefits.
For this dish, you may want to use a medium or coarse-ground cornmeal; packages of cornmeal labeled as polenta are usually coarser grinds. You can substitute grits for cornmeal but you won’t get the same results or the same nutrition profile.
Customize your Creamy Polenta, Shrimp and Vegetable Bowl
I am not into fussy, precise recipes. In fact, I love recipes that people can change around to suit their needs and what’s in their pantry at the moment. Here are some tips for making do in the kitchen:
No spinach? Kale works well in this recipe, too. I haven’t tried it, but I’m sure the bowls would be delicious with other greens, such as collard and beet, and with broccoli.
Canned, drained diced tomatoes can be swapped for the red bell pepper.
If you don’t have cornmeal in the house, or you don’t want to use it, swap pasta, farro, or rice. Farro is a whole grain, and whole wheat pasta and brown rice are, too. Any of the three will help you meet the suggested daily intake of at least three servings of whole grains a day.
Cooked chicken can take the place of shrimp. Polenta pairs well with chicken, meat, and seafood.
I‘m a big believer in using what you have on hand. Readthisfor how to make ingredient swaps that work.
2largered bell peppers, chopped into 1-inch pieces
6clovesgarlic
5cupsbaby spinach, stems removed
1/2 teaspooncrushed red pepper flakes (optional)
1 cup whole grain cornmeal
1/2teaspoon salt
1/2 cup 1% low fat milk
2 tablespoonsgrated Parmesan cheese
2 tablespoonsbutter
16 ounces raw shrimp, peeled and deveined, tails removed
fresh chopped chives for garnish (optional)
Instructions
Place water in medium saucepan over high heat. Cover.
Add oil to large skillet. Heat oil over medium heat. When oil is hot, add the onion, red bell pepper, and garlic. Saute for about 5 minutes or until vegetables are tender.
Add the spinach and saute for another 3 minutes or until the spinach has just wilted. Add the crushed red pepper flakes and stir well. Remove from the heat.
When the water has boiled, slowly add the cornmeal, whisking constantly to prevent lumps. Add the salt. Turn the heat to low and simmer the cornmeal, stirring often, for 10 minutes. Add the milk, cheese, and butter and stir until the butter is melted and the polenta is creamy. Cover and set aside.
Return the skillet to the medium-high heat. Add the shrimp and cook until the shrimp is pink on both sides, about 5 minutes.
To serve, divide the polenta evenly between four bowls and top with the shrimp-vegetable mixture. Garnish with fresh chives, if desired.
If you have a family to feed every day, and you’re on a tight budget, you’re probably wondering how to stretch the meat you have on hand to make satisfying meals. Though you may not be able to purchase all the meat you’d like, or readily find your favorite cuts, it’s possible to extend meat with these easy, delicious recipes from my foodie friends, and simple tips for how to make meat go further.
Beans (legumes) bulk up meat dishes. They are a relatively low-cost alternative to some of the meat in your favorite recipes and a welcome, healthy addition even when meat is readily available.
You probably won’t even notice you’re eating less meat with beans in the mix. Legumes, such as black beans, garbanzos, and lentils, add interest and texture to meat-based dishes, and they provide eating satisfaction, too. Beans are rich in a variety of nutrients, and their protein and fiber help you feel fuller for longer. As plants, they contain phytonutrients, which help protect cells from damage.
You don’t have to prepare beans from dried. It’s perfectly fine to use canned beans and lentils for the sake of convenience, but it’s less expensive to cook the dried versions. Here are some delicious recipes that pair beans with meat or poultry:
Though mushrooms don’t supply as much protein and fiber as beans, they can be an excellent or good source of certain minerals, such selenium and copper, and vitamins, including B vitamins and vitamin D, a nutrient that is often in short supply in our diets and may play a role in supporting the immune system. Like beans, mushrooms supply phytonutrients, and are a lower-cost filler that adds interest to meat dishes while contributing zero cholesterol or saturated fat.
Some brands of mushrooms are excellent sources of vitamin D, which helps support the immune system.
Mushrooms that have been exposed to ultraviolet light are richest in vitamin D. It’s the same for humans: strong summer sunlight, in the form of ultraviolet rays, prompts vitamin D production in the body. However, not all mushrooms are high in vitamin D, so check package labels to make sure.
Mushrooms have a firm, meat-like texture that pairs particularly well with ground meat. A beef and mushroom blend lends itself to burger, taco, meatloaf, lasagna, pasta sauce, and meatball recipes.
I typically use 1 cup cooked, diced mushrooms per pound of ground meat (although sometimes I add even more mushrooms!) So, if you’re working with 8 ounces of lean ground beef, add 1/2 cup of cooked mushrooms. For 1/2 cup cooked mushrooms, start with 4 ounces raw.
It’s easy enough to buy fresh mushrooms, but you are probably limiting trips to the store right now. In that case, considered dried mushrooms, which can be reconstituted and used like fresh on a moment’s notice.
In addition to ground beef, mushrooms go well with chicken, pork, and shrimp, too! Here are some easy, delicious recipes that pair mushrooms with high-protein foods:
Cottage cheese may not come to mind as a meat extender, but it’s rich in protein and offers calcium, too. In fact, one cup of low-fat cottage cheese has more protein than the same amount of plain, fat-free Greek yogurt. (However, the cottage cheese has about 25% less calcium.)
You may be put off by the curds in cottage cheese. I have a solution for that!
Place as much cottage cheese as you need at the time in a small food processor or blender and blend for about 45 seconds to 1 minute to produce creamy cottage cheese.
Don’t like the curds? Blend cottage cheese for a creamy consistency.
I use creamy cottage cheese in meatballs or burgers made with lean ground beef or 100% ground turkey breast. Cottage cheese extends the ground meat, and it also produces lighter and juicier meatballs and burgers.
How to Make Meals With Less Meat
Almost Lasagna is one of my favorite recipes that pairs meat with cottage cheese. If you don’t want to bother with a recipe, simply stir creamy cottage cheese into warm marinara sauce or mix cottage cheese with warm pesto sauce and serve over cooked pasta. If you have some cooked chicken, beef, or other meat, add that, too.
This deconstructed lasagna uses cottage cheese for some of the meat in traditional recipes.
Prep Time15 minutesmins
Cook Time10 minutesmins
Course: Main Course
Cuisine: Italian
Keyword: cottagecheese
Servings: 6
Ingredients
16ounces long fusilli pasta, linguine or other pasta Or any type of pasta you have, including whole wheat.
8ounces95% lean ground beef or 100% ground turkey breast
2tablespoonsolive oil
1mediumcarrot, diced
1mediumonion, diced
2clovesgarlic, diced
freshgroundpepper, to taste
1cuplow-sodium beef broth or stock
128-ouncecan crushed no salt-added tomatoes, not drained Diced tomatoes work well, too.
3freshbasil leaves, torn into small pieces
1/3cupfresh flat-leaf parsley, chopped
2tablespoons butter
1 cup plain lowfat cottage cheese
Instructions
Bring a large pot of water to a boil, salt it, add the pasta and cook until al dente. Drain and keep warm.
Meanwhile, heat a large skillet over medium heat. Add the beef, breaking it into large pieces and continuing to break into small bits. Cook until lightly browned, about 4 to 5 minutes. Remove the skillet from the heat and transfer meat to a medium bowl, and set aside.
Return the skillet to the burner, add the olive oil, and heat over medium heat. Add the carrot, onion, and garlic and cook until the vegetables are softened, about 5 minutes. Season with fresh ground black pepper.
Add the meat back to the pan. Stir in the beef broth, tomatoes and their juices, and basil, and simmer on low heat for 10 minutes.
In a small bowl, mix the cottage cheese and parsley.
Toss the pasta with the butter, transfer to the skillet and combine with the meat sauce. To serve, place equal amounts of the cottage cheese/parsley mixture in shallow soup bowls, and top with the pasta mixture. Garnish with grated Parmesan cheese, if desired.
You love white bread, pasta, and rice, but given the push by nutrition experts to increase whole grain intake, you may feel bad for preferring, and eating, the refined kind. You can stop feeling guilty now! Research has discovered why it’s OK to eat refined grains.
Refined grains vs. whole grains
Refined grains undergo milling, a process that removes the bran and germ from the whole grain. As a result of milling, refined grains have a finer texture and a longer shelf life. The downside is that milling removes some of the fiber, iron, and many B vitamins found in whole grains.
Refined grains undergo milling, but that’s not the whole story.
Good news about refined grains
Refined grains are often fingered for contributing to chronic health problems, but a 2019 study has found they are not to blame. Research shows that when refined grains are taken as a group, there is no evidence linking them with type 2 diabetes, cardiovascular disease, stroke, high blood pressure, cancer, or dying early.
Perhaps the company refined grains keep is the problem. The influence of refined grains on health are often lumped in with the effects of a person’s overall diet, which may not be particularly nutritious.
Balanced eating patterns matter most when it comes to avoiding chronic health conditions. It’s likely that a steady diet of saturated fat, sodium, added sugar, and inadequate fiber is more likely to blame for common illnesses than a piece or two of white bread and a serving of rice every day.
If you love white pasta, it’s OK to make it part of a balanced eating plan.
Nutrients found in refined grains
Most refined grains sold in the U.S. are made from enriched flour. That means they supply added iron, and four B vitamins: thiamin, riboflavin, niacin, and folic acid. Americans get much of their iron and B vitamins from enriched grains, such as breakfast cereal, bread, and pasta.
Folic acid, a B vitamin that’s added to refined grains, is very important to help prevent neural tube defects (NTD) that occur early in pregnancy, when a woman may not know she is expecting. Since the US started requiring folic acid fortification in 1998, the prevalence of babies being born with a NTD had decreased by 35%.
Of course, all refined grains are not created equal; some are more nutritious than others. Bread, cereal, pasta, and rice provide more nutrients than cookies, cake, and chips, which most people should save for treats.
Cupcakes, cake, candy, cookies, and other sweets are treats, and not necessarily everyday foods.
Is starch good for you?
Shunning grain foods is fashionable, but I don’t advise it. In addition to vitamins and minerals, grains contain complex carbohydrates your body needs.
Resistant starch is found in foods such as white rice, white pasta, and potatoes. Bacteria in the gut feed on resistant starch and produce compounds that support gut health and overall health.
Retrograde starch is a type of resistant starch formed when starchy foods, such as rice and pasta, are cooked and then cooled. Cooked and cooled grains have more resistant starch than when warm. Reheating cooked and cooled foods does not decrease retrograde starch content.
White bread is an important source of iron and B vitamins.
How many servings of grains should you eat every day?
While it’s OK to eat refined grains, people who follow a 2,000-calorie eating plan require at least three servings of whole grains out of a total daily suggested intake of six grain servings.
Experts suggest eating half your grains as whole grains, such as whole wheat bread, breakfast cereal, and brown rice. Whole grains generally contain more fiber and higher levels of certain nutrients than their more refined counterparts, and they may help with weight control.
Bottom line on grains
There’s room for refined grains, such as white rice, bread, and pasta, in a healthy diet. Save sweets, crackers, and chips for occasional indulgences, however.
Overall, a nutritious, enjoyable eating plan matters most for supporting health. No single food, or food group, is problematic for most people.
Just because you’re stuck at home right now doesn’t mean you want to cook, or even know how! Or, maybe you prefer to prepare simple meals on most days, even though you like to spend time in the kitchen. No worries. Here are 19 healthy, simple meals to make when you don’t want to cook, and most use pantry staples. Double, or quadruple the “recipes” as needed!
Meals don’t need to be fancy to be delicious and good for you, too!
Easy No-Recipe Breakfasts When You Don’t Want to Cook
In addition to being delicious breakfast choices, these meals make good snacks. However, you can eat them for a lunch and dinner, too!
• Top a 2-ounce whole-wheat bagel with 2 tablespoons peanut butter, almond butter, or sunflower seed butter. Serve with 8 ounces 1% low-fat milk or unsweetened fortified soy milk, and fruit.
Five minutes is all it takes to make a batch of No-Bake Oatmeal Raisin Cookies that pair perfectly with a carton of Greek yogurt and fruit.
• Spread 2 slices whole grain bread with 2 tablespoons sunflower seed butter, and top with 1 small banana, sliced, or another fruit. For instance, 2 tablespoons raisins, which contain no added sugar.
• Scramble 2 eggs and divide equally between a small whole-wheat pita pocket that’s been cut in half. Add salsa, a handful of spinach, and 1⁄4 cup shredded reduced-fat cheese, if desired. Pair with 8 ounces milk or fortified soy milk.
• Scramble 2 eggs with 1⁄4 cup diced mushrooms or other vegetables, and 1⁄4 cup shredded reduced-fat cheddar cheese. Serve with 2 slices whole-wheat toast, and fruit.
• Pair a hard-cooked egg with 8 ounces low-fat yogurt in addition to 1 slice whole-grain toast, and fruit.
• Halve a cantaloupe or honeydew melon, remove the seeds, and fill with 1 cup cottage cheese or low-fat yogurt. Serve with a whole wheat roll.
My go-to fish meal: breaded haddock topped with a can of undrained chopped canned tomatoes and dried parsley with vegetables and whole grain bread. Cook at 400˚F for 15 minutes or until done.
Lunch and Dinner Meals to Make When You Don’t Want to Cook
These meals require a minimum of cooking, and very little clean up!
• Microwave a medium potato. Scoop out the insides and mix with 1 cup cottage cheese. Return the filling to the potato skins and warm in the microwave. Add a green salad.
• Top 1 whole-wheat pita round or small whole wheat Naan bread with tomato sauce and sliced part-skim mozzarella or cheddar cheese. Broil until cheese melts. Serve with 8 ounces 100% orange juice or enjoy with an orange or 2 clementines.
• Make a quick quesadilla using two whole-wheat 7-inch sandwich wraps, 2 ounces chopped leftover chicken, and 1 ounce Monterey Jack cheese. Grill in a skillet. Enjoy with fruit.
• In a bowl, layer 1 cup cooked whole-grains, for instance, whole-wheat couscous, 1 cup cooked vegetables, and 4 ounces cooked leftover salmon, or canned or pouched salmon.
• Mix 4 ounces canned or pouched, drained tuna with mayonnaise and pair with 10 whole-grain crackers, and sliced red bell pepper.
Canned lentil soup is a great start to a simple, balanced meal.
• Mix 1 cup canned reduced-sodium lentil soup and 1 cup cooked pasta or other leftover cooked grain such as farro, brown rice, freekeh, or quinoa, and chicken or beef, if desired. Serve with 8 ounces milk or fortified soy beverage in addition to fruit.
• Combine 1 cup canned white beans, drained, with 1 tablespoon olive oil and 4 ounces peeled and raw shrimp in a skillet. Cook until shrimp are pink. Serve with fruit or vegetables.
• Saute 8 ounces 100% ground skinless turkey breast meat or 95% lean ground beef with chopped onions and 1⁄2 teaspoon ground cumin. Spoon cooked meat equally onto 2 whole-wheat tortillas in addition to chopped tomato, lettuce, and plain yogurt. (This dish serves two.) Serve with Greek yogurt and salsa and fruit or vegetables.
Use whatever meat, beans, or vegetables you have on hand to make quick quesadillas.
• Coat 4 ounces thinly sliced chicken breasts or tenders with flour. Heat 1 tablespoon canola oil in a medium skillet over medium heat. Cook chicken for about two minutes on each side. Place chicken on a whole-wheat sandwich bun and garnish with tomato and lettuce, and avocado, if desired. Serve with 8 ounces milk and a piece of fruit or baby carrots and cherry tomatoes.
• Fast fried rice: Heat 2 teaspoons canola oil in a medium skillet. Add 1 cup cold cooked white or brown rice, 1⁄4 cup chopped onion, 1⁄4 cup cooked peas or diced carrots or both, and 2 beaten eggs. Toss the entire mixture until the egg is cooked. Season with a dash of low-sodium soy sauce. Serve with fresh fruit.
For a simple, balanced meat, add protein-rich foods, such as cooked chicken, canned tuna or salmon, or beans.
• Place 4 ounces cooked shrimp, canned or pouch tuna, cooked or pouch salmon, cottage cheese, or tofu, on top of 2 cups chopped leafy greens and 1⁄2 cup grape tomatoes. Top with a mixture of 2 teaspoons olive oil and balsamic vinegar. Serve with whole-grain bread or roll.
What are your go-to simple healthy meals these days?
Snacking can be good for you if you make the right choices.
Adults consume 400 to 900 daily calories as snacks daily, and half of all children take in about 600 calories between meals, which is enough to qualify as a meal! Use these tips for better snacks and upgrade mini meals for more energy, better focus, and good nutrition.
It’s OK to snack. The problem is that snacks are often rich in calories, fat, and sodium, and low in nutrients.
What is a healthy snack?
It’s natural to get hungry between breakfast, lunch, and dinner, especially for young children and teens. Kids need to energy grow, and adults who skimp on meals, or skip them, need snacks, too.
Think of snacks as balanced mini-meals, not meal-wreckers. For example, when you combine cheese, whole grain crackers, and fruit, it’s OK to eat lightly at your next meal.
There’s no limit on snacks, but they should be balanced. And, you should account for snack calories as part of daily calorie needs so that you don’t eat too much. It’s easy to confuse snacks and treats.
Popcorn is a whole grain and makes a healthy snack.
When kids snack at home, have them eat at the table. Eating at a table encourages mindfulness about food.
Make protein a part of better snacks for kids and adults
Cookies, chips, and candy temporarily curb hunger, but they aren’t particularly filling in the long run, in part because they lack protein.
Protein promotes eating satisfaction, and may contribute to easier weight control.
Protein-rich foods, such as low-fat dairy, lean meat, poultry, and seafood, also provide vitamins and minerals, including choline, iodine, and vitamin B12 for brain health. And, soy, beans, nuts, and seeds supply fiber, which we need every day.
Peanut butter and whole wheat bread is a nutrient-rich, filling snack idea.
Carbohydrates are part of healthy snacks for kids and adults
Carbohydrates are found in foods such as milk, fruit, vegetables, beans, bread, cereals, pasta, rice, and other grains, and in cookies, cakes, and other sweet foods and beverages.
Nutritious, satisfying snacks combine protein and carbohydrates, preferably the complex kind.
Foods rich in complex carbohydrates include whole grains, beans, fruit, vegetables, nuts, and seeds. Popcorn is a whole grain.
Fresh raw vegetables are full of fluid and help you feel fuller for longer.
Complex carbohydrates, including starch and fiber, take longer to digest. In addition, complex carbohydrates are generally found in foods with vitamins, minerals, and phytonutrients. Phytonutrients are plant compounds that support health.
Tips for better snacks to make at home
Double Berry Smoothie: 1 cup plain Greek yogurt, 1/2 cup fresh or frozen wild blueberries, 1/2 cup fresh or frozen raspberries or strawberries, 2 tablespoons milk, sweetener of your choice. Combine in food processor or blender and drink immediately.
Double Berry Smoothie
Small bowl of whole grain cereal and milk or fortified soy beverage. (Most plant milks don’t supply as much protein as dairy or soy.)
1 serving plain one-minute oats prepared in the microwave with 8 ounces milk and topped with 2 tablespoons chopped walnuts
Confused about carbs? Before you go cutting them out of your life, read on to find out why carbohydrates are important to your immune system and overall health.
Do carbohydrates cause weight gain?
A 2018 survey found that Americans blame carbohydrates for weight gain, which is probably why low-carb diets are so attractive. Yet, eating a more plant-based diet is linked to better weight control and other health benefits.
What’s more, the Mediterranean diet is considered one of the healthiest ways to eat. It’s rich in vegetables and whole grains, and is anything but low in carbohydrates.
It’s time we stopped loving to hate carbohydrates.
Carbohydrates give you energy
The body prefers carbohydrates as an energy source because they are easily converted to glucose, the fuel that cells use.
Carbohydrates are found in foods such as milk, yogurt, fruit, vegetables, legumes (beans), bread, cereals, pasta, rice, and in cookies, cakes, and other sweets.
With the exception of fiber, carbs provide four calories per gram. Fiber is mostly indigestible, but more on that later.
Carbohydrates are classified as “simple,” and “complex.”
Simple carbohydrates, found in foods including maple syrup, honey, table sugar, and white bread, pasta, and rice, and milk, are digested quickly.
The starch and other complex carbohydrates found in foods such as whole grain bread, vegetables, and legumes (beans), take longer for the body to digest, making for a slower and steadier energy release into the bloodstream.
When levels of glucose dip in the bloodstream, your mental and physical energy drops, too.
Feeling “hangry?” Hanger is a real thing! Read about it here.
What happens when you eat a low-carbohydrate diet
A very low-carbohydrate intake forces the body to use protein and fat for energy, which isn’t ideal. That’s because protein is meant to help build and maintain lean tissue, including muscle, and to make enzymes, hormones, and cells to support life. When protein is used for energy, it cannot do its job to the fullest.
When the body breaks down fat for energy, it produces ketones. Blood levels of ketones remain elevated on a very low-carb diet. Experts aren’t sure about the effects of high ketones on health, but they do know that excessive ketones can be life-threatening in people with diabetes.
Cut carbs and you cut calories, which may be the reason for weight loss.
Why low-carb diets work for weight loss
You will probably lose weight on a very low-carb eating plan, such as the ketogenic diet.
It’s no mystery why, though. Cutting carbs typically results in consuming fewer calories, which encourages weight loss.
If you don’t want to drastically reduce carbs to shed pounds, take heart. Research shows that reducing fat works just as well for weight loss as lower carb diets.
Maple syrup and honey may be “natural,” but they are sources of added sugar.
Carbohydrates are good for your immune system
Fiber, found only in plant foods, including whole grains, vegetables, and legumes, protects against diabetes, heart disease, and colon cancer, and infection. Your gut cannot fully digest fiber, so how is it beneficial to you?
Bacteria in the colon ferment, or feed on, the fiber in food, producing short chain fatty acids (SCFA). SCFA protect the lining of your gut and defend it against colon cancer, help to control blood glucose, reduce inflammation, and strengthen your immune system.
Fiber helps to keep you fuller longer, which is beneficial when trying to control your weight. It also plays a role in lowering blood cholesterol levels and keeping them in a normal range, and preventing constipation.
It’s next to impossible to get the fiber you need on a very low-carbohydrate eating plan. As a result, you will starve the beneficial bacteria in your gut that support your overall health.
Some carbohydrate choices are better than others, but you can still have treats!
How to Eat More Good Carbohydrates
When it comes to choosing carbs, quality counts. It’s a good idea to consider the company that carbohydrates keep rather than taking them off your menu.
Foods rich in added sugars, such as regular soft drinks, granola bars, and candy, typically offer little besides calories. Limit your intake of foods with added sugars, but know that you don’t have to completely avoid them. Find out what your daily added sugar allowance is here.
Choose high-carb, nutrient-rich foods more often to support your health.
Fruits and vegetables, and plain milk and yogurt, contain naturally-occurring simple sugars. They are not on the list of sweeter foods experts advise us to limit, however.
Foods with naturally-occurring sugar, as well as starchy foods such as whole and enriched grains, potatoes, and rice, are desirable because they supply vitamins, minerals, water, fiber, and phytonutrients, beneficial plant compounds that protect your cells.
Fortified grains supply additional nutrients, such as iron and folic acid, which are often in short supply in women of childbearing age.
Bread made with enriched grains provides vitamins and minerals that often go missing in our diets.
How much carbohydrate should you eat?
Suggested daily carbohydrate and fiber intakes are based on calorie requirements.
Experts recommend consuming 45 to 65 percent of your daily calories as carbohydrate. That amounts to:
248 to 358 grams on a 2,200-calorie eating plan
225 and 325 grams on a 2,000-calorie eating plan
202 to 293 grams on an 1,800-calorie eating plan
Of course, you can choose to eat less carbohydrate. Popular low-carb diets suggest far less carbohydrate than nutrition experts. For example, the ketogenic way of eating recommends no more than 50 grams daily, about the amount found in a three-ounce egg bagel.
Fruit is full of water, and can help you meet your daily fluid needs.
How much fiber should I eat every day?
• For every 1,000 calories consumed, eat at least 14 grams of fiber from food.
• For example, on a 2,000-calorie eating plan, include a minimum of 28 grams of food fiber daily.
Beans supply a type of fiber that help beneficial gut bacteria thrive!
Foods high in fiber to eat every day
It’s easier to include enough fiber and other carbohydrates when you eat at least five servings of fruits and vegetables (which includes beans) and at least three servings a day of whole grains.
Don’t be concerned about eating refined grains. As long as they are fortified, such as bread, cereal, pasta, and rice, they can be part of a balanced diet.
For packaged foods, check the Nutrition Facts panel on food labels for fiber content.
Here are some common fiber sources, with fiber listed in grams:
Navy beans, 1⁄2 cup, cooked: 10
Lentils, 1⁄2 cup, cooked: 8
Black beans, 1⁄2 cup, cooked: 8
Garbanzo beans, 1⁄2 cup, cooked: 8
Whole wheat bread, 2 ounces: 6
White beans, 1⁄2 cup, cooked: 6
Pear, 1 medium: 6
Avocado, 1⁄2 cup: 5
Soybeans, 1⁄2 cup, cooked or roasted: 5
Peas, 1⁄2 cup, cooked: 4
Chia seeds, 1 tablespoon: 4
Apple, medium, with skin: 4
Raspberries, 1⁄2 cup: 4
Potato, medium, with skin, baked: 4
Sweet potato, medium, flesh only, baked: 4
Almonds, 1 ounce: 4
Broccoli, 1⁄2 cup, cooked: 3
Orange, 1 medium: 3
Banana, 1 medium: 3
Quinoa, 1⁄2 cup, cooked: 3
Fiber fights high blood pressure and elevated cholesterol
The Truth about Carbohydrates
Most foods rich in carbohydrate also contain important nutrients that are not found in other foods.
Like any calorie-containing component of food, including protein, fat, and alcohol, too much carbohydrate may end up as stored body fat because of the excess calories it provides.
Eating much less than the recommended amount of carbohydrate is not a good idea, either, because it may have many negative effects on your health.
Including more plant foods and plain dairy products in a balanced eating plan is your best bet for getting enough “good” carbs. Added sugar can also be part of a healthy diet for most people, including those with diabetes. (Check with your dietitian about your daily carbohydrate “budget.”)
Confession: My idea of meal prep is making a double batch of chili. I know that I should prepare more food on Saturdays and Sundays for the week ahead, but I can’t get myself to devote the time to that task, however worthy. I am good at stocking my kitchen with nutritious foods and making healthy meals and snacks, so I figure I’m doing something right. Still, getting advice from a pro about what to do when you fail at meal prep couldn’t hurt.
Why Should I Meal-Prep?
In my quest to improve my meal prep skills, I headed for Toby Amidor’s latest creation, The Healthy Meal Prep Cookbook. Not only does this registered dietitian/nutritionist and working single mother of three prepare delicious and nutritious food ahead of time, she found the energy to write about it so that we can, too.
According to Toby, you (and I) should invest in meal prep because it saves time and money; it’s easier to control portions, which helps promote weight control; and you’ll avoid take-out food and processed products to get a meal on the table fast.
If you’ve never prepped meals before or want to be better at it, you can’t go wrong with The Healthy Meal Prep Cookbook. There are more than 100 recipes to choose from, designed with simple-to-find ingredients, including Apple Walnut Loaf, Slow-Cooker Three Bean Chili, Arugula Salad with Salmon, and Mason Jar Key Lime Parfaits.
Have I mentioned the two-week meal plans for those interested in Clean Eating, Weight Loss, and Muscle Building? You’ll have no excuse not to shop for nutritious foods when you see Toby’s detailed ingredient lists to make following these plans a breeze.
Now, that’s some kind of meal prep! Doesn’t this look delicious? (Photo courtesy of Nat & Cody Gantz)
Don’t let these meal prep myths hold you back from trying to do better!
Easy, Healthy, and Delicious Recipes
Even if don’t completely embrace meal prep, nobody’s stopping you from enjoying Toby’s delicious recipes. That’s what I do! I’ve read The Healthy Meal Prep Cookbook, nodding my head in agreement at what Toby recommends, but the fact remains that while I like the idea of having meals ready to eat at a moment’s notice, I prefer more flexibility at meal time. (Read: I am in no way as organized as Toby.)
I have been feeding a family of five for years, so I do have some kitchen skills, which I allude to at the beginning of this post. I mostly know what I’m making during the week, and I shop regularly for food so I always have nutritious ingredients on hand.
17 Meals You Can Make in Less Than 5 Minutes
Here are some of my favorite “fast food” ideas.
Breakfast/Snack
• Top a 2-ounce whole-wheat bagel with 2 tablespoons peanut butter, almond butter, or sunflower seed butter. Serve with 8 ounces 1% low-fat milk or fortified soy milk, and fruit.
• Spread 2 slices whole grain bread with 2 tablespoons sunflower seed butter, and top with 1 small banana, sliced, or 2 tablespoons raisins.
• Scramble 2 eggs and divide equally between a small whole-wheat pita pocket that’s been cut in half. Add salsa, a handful of spinach, and 1⁄4 cup shredded reduced-fat cheese, if desired. Pair with 8 ounces milk or fortified soy milk.
• Scramble 2 eggs with 1⁄4 cup diced mushrooms, and 1⁄4 cup shredded reduced-fat cheddar cheese. Serve with 2 slices whole-wheat toast, and fruit.
• Pair 1 hard-cooked egg with 8 ounces low-fat yogurt, 1 slice whole-grain toast, and fruit.
• Halve a cantaloupe or honeydew melon, remove the seeds, and fill with 1 cup cottage cheese or low-fat yogurt. Serve with a whole wheat roll.
Lunch/Dinner
• Microwave a medium white potato. Scoop out the insides and mix with 1 cup cottage cheese. Return the filling to the potato skins and warm in the microwave. Add a green salad.
• Top 1 whole-wheat pita round covered with tomato sauce with sliced part-skim mozzarella cheese. Broil until cheese melts. Serve with 8 ounces 100% orange juice.
• Make a quick quesadilla using two whole-wheat 7-inch sandwich wraps, 2 ounces chopped leftover chicken, and 1 ounce Monterey Jack cheese. Grill in a skillet. Enjoy with fruit.
• In a bowl, layer 1 cup cooked whole-grain couscous, 1 cup cooked vegetables, and 4 ounces cooked leftover salmon, or canned or pouched salmon.
• Arrange 4 ounces canned or pouched, drained tuna, 10 whole-grain crackers, and sliced red bell pepper, and enjoy.
My go-to fish meal: breaded haddock topped with a can of undrained chopped tomatoes and dried parsley with vegetables and whole grain bread. That’s dinner!
• Mix 1 cup canned reduced-sodium lentil soup and 1 cup cooked pasta or other leftover cooked grain such as farro, brown rice, freekeh, or quinoa. Serve with 8 ounces milk or fortified soy milk and fruit.
• Combine 1 cup canned white beans, drained, with 1 tablespoon olive oil and 4 ounces peeled and raw shrimp in a skillet. Cook until shrimp are pink. Serve with fruit or vegetables.
• Saute 1⁄2 pound 100% ground skinless turkey breast meat or 95% lean ground beef with chopped onions and 1⁄2 teaspoon ground cumin. Spoon cooked meat equally onto 2 whole-wheat tortillas along with chopped tomato, lettuce, and plain yogurt. (This dish serves two.) Serve with fruit or vegetables.
• Coat 4 ounces thinly sliced chicken breasts or tenders with flour. Heat 1 tablespoon canola oil in a medium skillet over medium heat. Cook chicken for about two minutes on each side. Place chicken on a whole-wheat sandwich bun and garnish with tomato and lettuce, and avocado, if desired. Serve with 8 ounces milk and a piece of fruit.
• Quick fried rice: Heat 2 teaspoons canola oil in a medium skillet. Add 1 cup cold cooked white or brown rice, 1⁄4 cup chopped onion, 1⁄4 cup cooked peas or diced carrots or both, and 2 beaten eggs. Toss the entire mixture until the egg is cooked. Season with a dash of low-sodium soy sauce. Serve with fresh fruit.
• Place 4 ounces cooked shrimp, canned or pouch tuna, cooked or pouch salmon, cottage cheese, or tofu, on top of 2 cups chopped leafy greens and 1⁄2 cup grape tomatoes. Top with a mixture of 2 teaspoons olive oil and balsamic vinegar. Serve with whole-grain bread or roll.
Whether or not you plan your meals out to the last green bean, it’s a good idea to have nutritious foods on hand to rustle up healthy meals and snacks in minutes. Here’s a list that you can tailor to your needs.
A few must-have items from my refrigerator.
Refrigerator/Freezer Items
• Eggs
• Plain yogurt, Greek or regular
• Boneless, skinless chicken breasts
• Grated hard cheese, such as cheddar and Monterey Jack
There are a few everyday foods I don’t buy anymore, including cranberry sauce, salad dressing, and almond butter, because they are easy to make at home, and they taste better. On the flip side, there are several so-called convenience foods I can’t do without. I asked a few of my foodie friends about what they absolutely must make from scratch, as well as their “processed food” picks that get healthy meals on the table fast, and they served up these eight easy to make, better than store-bought foods!
Why: “Most packaged peanut sauces are really high in sodium and sugar, so I’d rather make my own using natural, unsweetened peanut butter and adding my own amount of sweetener. I also add other flavor boosters like freshly grated ginger and sriracha, which packaged peanut sauces don’t have. Give it a whirl in the blender or food processor and it’s easy as can be!”
Favorite convenience food: Canned beans
Why: “I love adding beans to salads, pasta dishes, sauces, and grain side dishes, but I would not use them as frequently as I do if I had to soak and cook them on my own. Time is of the essence when I’m trying to get dinner on the table in my house! A lot of people are hesitant to buy canned beans because of the sodium content, so I recommend buying the no-salt-added canned beans if you can find them and always drain and rinse the beans before adding to a dish.”
Why: “It tastes better than the canned kind, and it’s better for you. My beef stew has half the sodium, twice the protein, and four times the fiber and vitamin A as the canned variety. It takes just minutes to toss the ingredients into the slow cooker and a hearty, tasty dinner is ready to serve a few hours later.”
Favorite convenience food: Canned pumpkin.
Why: “I tried cooking and mashing fresh pumpkin once and decided that it would be the last time. Canned pure pumpkin is so convenient and nutritious that I stock up every fall to be sure I can use it year round. I use it in muffins, pancakes, smoothies, even chili and enchiladas! ”
Why: “I don’t like the taste of store-bought vegan ice cream. It’s always high in added sugar and not nearly as high in protein as my version.”
Favorite convenience food: Bagged salad.
Why: “I couldn’t live without pre-washed greens, especially the cabbage blends because they are super filling and don’t get soggy so you can enjoy them for several meals. (Close second: rotisserie chicken for fast, easy lunches and dinners.)”
Why: “Once I started making my own salad dressing, it was impossible to go back to the gloppy bottled kind–especially the ones with preservatives and artificial dyes.”
Why: “You can’t beat the convenience of it, and jarred sauce plus frozen ravioli is a last resort meal that saves us from ordering pizza or getting other take-out food. Pair that combination with prewashed greens and dinner is ready in 15 minutes!”
Why: “Unlike a lot of store-bought versions of energy bites, balls, and bars, my recipe contains no added sugar. Plus, they’re delicious!”
Favorite convenience food: Frozen fruit
Why: “Unsweetened frozen fruit is great for when I don’t have fresh in the house. It’s also sometimes preferable. When I use it in smoothies, I don’t need to add ice. And when I heat it up and use it as a topping for a bowl of oatmeal or French toast, it creates a nice liquid that can replace other toppings like syrup or brown sugar.”
Why: “I love to make homemade jam not only because I can control the added sugar content, but also because I load it with wholesome, nutrient-rich ingredients, like omega-3 chia seeds, fiber-filled figs and other seasonal fresh fruit. The possibilities are endless!”
Favorite convenience food: Whole grain bread
Why: “I can’t live without whole grain bread! Sure, I can make my own, but there’s nothing like a nice, fresh loaf of 100% whole grain bread with seeds from the store that you can simply take out of the bag and place in the toaster for a quick avocado toast lunch!”
Why: “This beautifully glossy chocolate syrup is a tasty alternative to what you’ll find in the supermarket, products that often have artificial flavors, high fructose corn syrup, and mystery ingredients.”
Favorite convenience food: Frozen fruits and vegetables (among so many others!).
Why: “A bag of frozen spinach within reach is a quick way to up the health benefits of everything from stews to smoothies, and frozen spinach is great in smoothies along with frozen fruit. The nutrient values of frozen fruits and vegetables stay largely intact when produce is put under the deep freeze.”
Kathleen Zelman, MPH, RDN
Must-have homemade food: Granola
Why: “Most store-bought granola is loaded with added sugar and fat. My version has sugar and fat, too, but the fat is the heart-healthy unsaturated kind from nuts, and I add just enough pure maple syrup for a touch of sweetness.
Allspice or Chinese five spice powder provides added sweetness without sugar. For variety, I add 1/4 cup dried wild blueberries or unsweetened coconut during the last few minutes of baking. Add whatever you like to make it your own recipe.”
Kathleen Zelman’s Granola
3 ½ cups old fashioned oats
2 cups finely chopped nuts of your choice (I love to mix pistachios, almonds, walnuts and pecans)
¼ cup sunflower seeds
½ cup pure maple syrup
Pinch of salt
1 teaspoon Chinese Five Spice Powder
Preheat oven to 325˚F. In a large bowl, mix all the ingredients, stirring well to combine.
Line a large baking sheet with parchment paper.
Transfer the granola to the pan and spread evenly. Bake for 30-40 minutes, turning once, or until golden brown. Higher heat burns the nuts.
Favorite convenience food: Canned petite diced tomatoes.
Why: “These little gems are the perfect addition to so many recipes. They add color, flavor, texture, fiber, and other nutrients. I put them in egg dishes, soups, sauces, stews, guacamole, chili, salsa, spaghetti sauce and anything with a red sauce. You can purchase them fire-roasted, with herbs and spices, and with no added salt.”
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome!
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome!