Making Healthy Food Choices: Planning & Preparation

Making healthy food choices comes down to two factors:
Planning & Preparation!

Planning:

Have a look at your schedule and find two days (preferably 3 or 4 days apart) where you can slot in a trip to the supermarket or fruit shop and 15-20mins of preparation time at home. If you're too busy, make time! Your health should be super high on your list of priorities and, believe me, if you nourish your body nutritionally, you'll find that you're more efficient throughout the day and will have some time (and energy!) to spare.

Fill your shopping basket with fresh, tasty produce and look out for things that store well in the fridge, I have listed some of my favourites below.

Fee's shopping list :)

mixed lettuce

baby spinach

carrots

celery

cherry/grape tomatoes

cucumber

snow/sugar-snap peas

green beans

cauliflower

broccoli

asparagus

zucchini

avocado

apples

stone fruit (when in season)

blueberries (if not in season, try frozen)

strawberries

bananas

pears

almonds

sunflower seeds

frozen edamame beans

(Colourful capsicum and walnuts are also great, but not on my list because i'm not a big fan)

Low fat fetta

artichokes in brine

olives

tinned beans or chickpeas

Low fat hummus

Lean protein:

Tuna in springwater

tinned salmon

chicken breast

turkey breast

sardines

tofu

lean roast beef

Preparation:

After your yummy grocery haul, head home and do a quick 15-20min preparation that will save you loads of time during the week (and stop you dashing to the vending machine for a snack at 4pm).

I like to cut carrots, celery and cucumber (capsicum can fit in here too) into sticks and store them in tupperware. Trim green beans and snow/sugar-snap peas and add them too. If you dry them well after washing and put some paper towel at the bottom of the container, they last up to 4 days. You may also want to separate cherry tomatoes, blueberries, strawberries, nuts into portions and seal in glad bags that can be easily grabbed out of the fridge before work.

I enjoy broccoli, cauliflower, asparagus and zucchini raw with hummus, in a salad or even alone but if you prefer them cooked you can lightly steam them before storing. This can even be easily done in the microwave while you chop other veggies! Just remember not to overcook them as this reduces vitamins and mineral content.

Now you have a do-it-yourself salad ready to go, just chuck bits and pieces into a tupperware container, add some low fat fetta or something else to jazz it up, throw in some lean protein, dress with a little fresh olive oil and balsamic vinegar or lemon juice, accompany with a piece of fresh fruit and you have a yummy, healthy lunch!!