YMCA Healthy Living Magazine, powered by n4 food and health Spring 2016 | Page 12
CHARLOTTE MILLER
Charlotte is a dietitian and trained chef who has spent eight years working for
private clients in Europe and the USA. Charlotte is responsible for making sure
the meals at We Feed You are nutritious as well as delicious, and she delivers
cooking classes and cooks for private clients in Australia through her other
business, Food & Joy. Learn more about Charlotte at foodandjoy.com
or www.wefeedyou.com.au or n4foodandhealth.com
QUICK NUTRITIOUS
MEALS FOR
BUSY PEOPLE
Nutrition expert Charlotte Miller shares her tips to help busy people
and their families eat healthily.
or many of us, meal planning and food preparation
often take a backseat to hectic work schedules, last
minute meetings, kids and all the other things we
like to fit into a typical day. The good news is, by
implementing a few key strategies into your week, the stress
of planning, shopping and cooking can be greatly reduced.
are just as nutritious as fresh, and if you struggle to keep
up with buying and using fresh produce then this can be
an excellent way to have them available as needed.
F
The following six tips can help you and your family stay on
the healthy and stress-free eating track!
12
1
Decide at the start of the week what your meals and
snacks will be. Do this when you have a spare hour and
when you’re feeling calm and not hungry. Meal ideas
could include chicken and vegetable stir fry, beef salad or
a vegetable omelette. While simple snacks that require
almost no preparation could include yoghurt and fruit,
oats or muesli, vegetables and dips, or avocado on
wholegrain crackers.
2
Once you have your list of preferred snacks and
meals, make sure you have the key ingredients
available. Purchase long shelf life goods in bulk, so
you will have them when you need them; this enables
you to focus your weekly shop on fresh ingredients.
3
Make meals in bulk. It takes very little extra time to
make six serves instead of two. This way you can
keep some for the next night or freeze it into portions
for the following week or to use for lunches at work.
4
There is nothing wrong with frozen and canned
vegetables and legumes. Frozen and canned goods
YMCA HEALTHY LIVING MAGAZINE SPRING 2016
5
Don’t feel like you have to make a gourmet meal for
yourself every time you cook. There is nothing wrong
with having eggs for dinner!
6
Focus on getting at least one serve of vegetables into
every meal and snack. This can be as simple as a
tomato on your toast at breakfast, a salad at lunchtime,
cucumber and capsicum with dip at afternoon tea, and
some mixed greens with your dinner. By ensuring
these vegetables are always present in your
food, you can be sure your nutrition is
being taken care of.