A little planning can go a long way in helping people prepare balanced, affordable meals for themselves, said Suzanne Henson, a registered dietitian with University Medical Center, during a Mini Medical School presentation.
Mini Medical School is a collaborative program of UMC and The University of Alabama’s Osher Lifelong Learning Institute that provides educational lectures by UMC health-care providers to OLLI members. The lectures are also open to the public.
“When planning meals, you should have at least one quarter of protein on your plate, along with one half of non-starchy vegetables and one quarter of starch,” Henson said.
She said planning meals in advance can help people avoid last-minute decisions that may lead to less healthy or more expensive choices. Simple routines, such as theme nights for tacos, pasta or soups, can make the process easier and more fun.
Henson also encouraged cooking in batches and freezing extra portions for later use.
Soups, chili and shredded rotisserie chicken can be prepared ahead of time, frozen and used in multiple meals throughout the week. Making smart use of leftovers is another key strategy.
“When you have leftovers, you can store them in clear glass containers so that you can see the food and don’t forget what you have,” Henson said.
She also recommended keeping basic ingredients on hand, including protein sources, fruits, vegetables, grains and cheese, to make it easier to prepare quick meals at home.
In addition, prepared foods from grocery stores and restaurants, such as Newk’s Eatery and Jason’s Deli, can serve as convenient options or building blocks for meals, she said.
By planning and using simple preparation and storage strategies, individuals can save time, reduce waste and support healthier eating habits, Henson said.
To close the presentation, she prepared a quick dish of cooked pasta, tomatoes and cheese and shared samples with the OLLI members.