When it comes to nutrition and meal preparation, the goal is often to prepare as many meals as we can at home. This may be for a variety of reasons such as saving on cost, or having better control and awareness of ingredients going into meals for health reasons. However, more often than not, people want to prepare meals at home for more nutrients (nutrient density), for less calories, and for better control of certain foods. Often they want less things like sodium, saturated fat, and cholesterol – all frequently linked to many health conditions and commonly found in high quantities in convenience foods.
The reality is that most of us do not have time to prepare meals at home every day. Or do not want to make the time to do it. And even if we did cook more at home, there are still times where we have to resort to grab food that quick and convenient when in a pinch.
So this leads to the big question… is there a way to choose healthy convenience foods or to make them more nutritious?
The answer to both parts of this question is yes!
Let’s start with some general strategies for selecting typical convenience staples
1. Get familiar with the nutrition facts label and the ingredients list. The list of ingredients is organized in descending order: the first ingredient listed is what the item is mainly composed of (measured by weight) and last ingredient there is least of.
2. Look for items that are low in sodium, cholesterol-free or low in cholesterol (animal products all have some), low in saturated fat, and low in sugar.
3. Look for items that have omega-3 and omega-6 fatty acids added, as well as fiber, and a variety of other vitamins and minerals listed on the nutrition facts label.
4. When looking for salad dressings, look at the ingredients list and select options that do not have sugar or do not list sugar as one of the first few ingredients.
5. Be aware of high sodium content in many common soups, packaged foods, sauces used for cooking and in staple dishes (i.e., stir-fry, curry, chicken marinades, soy sauce, etc.).
Now we’ll discuss tips for purchasing and enhancing the nutrition quality of convenience foods
1. Ready-made salads: Add other ingredients like protein (chicken, fish, beans, legumes), additional vegetables, fruits, nuts, seeds, sprouts, cheese, etc., to enhance the range of nutrients.
2. Canned or Boxed Soups: Choose options that are low sodium. Or choose low sodium broths and add your own vegetables and protein sources.
3. Microwaveable Dinners: Opt for options that are low sodium, low cholesterol, and low in saturated fat. Add in vegetables or even additional vegetables!
4. Canned Beans or Vegetables: Look for sodium free options. Rinsing the canned item under water at home will reduce some of the sodium content too.
5. Quick Cooking Oats or Grains: If time is a factor, select quick oats or different quick grains that require much less time to prepare than traditional oats/grains.
6. Hummus: A protein-rich option that pairs well with many items like crackers to a variety of vegetables. Also comes in small packets that are easy to pack for lunch or grab on-the-go.
7. Frozen or Dried Fruit: Both can be stored for a long-time and are easy to add as either a snack or a topper for salads, oatmeal, etc.
8. Yogurt: There are so many varieties out there as well as flavors. Opt for a yogurt with lower sugar and fat, and higher protein (i.e., Greek yogurt).
9. Pizzas: Most pizzas tend to be energy-dense (higher in calories and specifically fat) and high in sodium, however, moderation of anything is always the motto. Even energy-dense foods like pizzas can be enhanced nutrient-wise by adding more vegetables like arugula, spinach, tomatoes, zucchini, mushrooms, etc. Alternatively… you could also make your own pizza using a whole wheat pita, tomato sauce, and added toppings of choice!
These are just a few thoughts to help you generate more ideas of your own when it comes to enhancing convenience foods! While home prepared meals are tasty, nutritious, and highly recommended, they are also ways to incorporate convenience based foods into your meal planning.
The main takeaway is to become more familiar with the ingredients in the convenience items you are purchasing! Be an informed consumer and identify the key nutrition components listed on the nutrition facts label. Focus on adding nutrient-dense options to these convenience meals to further enhance and support the quality of nutrition each meal provides you with!
Overall, get creative and have fun preparing meals that are nutritionally-rich, appealing, and enjoyable to you.
If you’re looking for more individualized nutrition support to help plan your meals in a way that enhances your health without adding stress, reach out to our team of Registered Dietitians to book a virtual session.
