A New Way to Eat

How to make meals that taste great and keep you feeling good.

by Miranda Anderson

PLAN AHEAD: Create a cooking strategy

Start each week by making a list of possible dinners. Each meal should include plenty of vegetables, a protein and a starch. Slot dinners into your schedule according to the preparation time you'll have that day (more time consuming menus when you get home early, quick meals when you're on the go). Also, if your meal plan uses staple foods such as roasted chicken, tomato sauces, or a favorite salad dressing, make a little extra of each item during your first preparation (so you're one step ahead the next time you need it).

SHOP SMART: Real food for real life

Every great meal begins with an inspired trip to the store, so don't leave your shopping list at home. While you're browsing the aisles, remember that people tend to snack on what's at hand, so stock up on fresh fruit rather than potato chips. I try to follow Michael Pollan's advice in The Omnivore's Dilemma, "eat food, not too much, and mostly plants." (Penguin, 2006)

Here are a few tips:

Buy fresh fruits and vegetables. They cost less than pre-cut and packaged products, and you will notice a difference in taste. The best way to ensure they don't go bad is to eat them often.

Look for boxes, bags or bulk products that don't come with a spice packet; you'll pay less and have more control over what is in your food.

Whole grains keep your whole system healthy, so choose foods with a lot of fiber. Even if the box says the product is high in fiber, check the label: 5 or more grams per serving is best.

If you must buy packaged food, always read through the ingredients listed. If you don't understand what they are, you probably shouldn't be eating it.

PREPARE WELL: Simple steps for meals in minutes

Prepare vegetables, grains and proteins right when you get home from the store, to capitalize on your initial meal-planning oomph. Rather than shoving bags of produce into the black holes otherwise known as crisper drawers, clean, chop and box veggies into easy to use containers (it pays to do the most time-consuming preparations while you're still enthusiastic about the meals you envisioned while loading your cart).

Cut up celery sticks for snacking and chop a few stalks for soups and salads.

Wash, spin and layer salad into clear containers where it's easy to grab one leaf for a sandwich or a handful for a quick salad.

Place grains into clear, labeled jars on an open shelf, so they can be easily added to your menu.

Divide meat and fish into family-sized storage bags to refrigerate or freeze so you can easily pull them out moments before the big show.

Some meats can be frozen in a marinade or even cooked and sliced before freezing.

For school or work lunches, pre-pack snacks such as raisins, nuts, crackers and chips into small re-usable containers.

Just a little shift in the way you plan, shop and prepare your meals can make a big difference in how you feel. Now that's a New Year's Resolution worth making.

NEW HABITS FOR THE NEW YEAR

Buy and use whole grains, such as ground oats, semolina pasta, and jasmine rice, rather than processed starches.

Focus on lean and healthy proteins, such as fish, beans or nuts at least 3 times a week for a healthier heart.

Fill half your plate with non-starchy vegetables such as greens, broccoli, peppers, brussel sprouts and carrots.

Avoid foods with hydrogenated oils.

Try out this healthy recipe:
SWEET TUNA SALAD

1 can drained albacore tuna
¼ cup red onion finely chopped
½ cup red bell pepper finely chopped
½ cup celery stalk finely chopped
½ cup dried cranberries
¼ cup pine nuts (optional)
½ cup extra virgin olive oil
2 Tbs stone ground mustard
Salt & Pepper to taste

Mix well and spoon into whole grain pitas or onto toasted multi-grain bread. Add fresh lettuce and tomato and enjoy!