Dietitian offers healthy meals, easy to prepare

Healthy cooking and portion control without relying on convenience foods may be found in your own kitchen.

There's a common belief that cooking healthy is too time consuming and many believe their busy schedules do not afford them the luxury of cooking a nutritious dinner, said Toby Smithson, registered dietitian for the Lake County Health Department/Community Health Center and spokesperson for the American Dietetic Association.

"We choose convenience and fast foods over foods that will nourish us and fuel our busy schedules," Smithson said. "It may save time, but what about your health? You can have it all -- meals that are quick, easy, and nutritious."

With childhood obesity and nutrition-related health problems on the rise, it's now more important than ever to eat healthy and set a good example for the whole family. Several studies have been published in the past 10 years linking a high frequency of meals consumed at restaurants with a higher body mass index.

Meals prepared at restaurants may be richer in fat and calories. Also, portion sizes have increased at a lower cost. For example, a seemingly healthy choice like a bagel has grown from 3 inches to 6 inches in diameter since 1983 and the calories have more than doubled from 140 to 350. The standard blueberry muffin today is 5 oz and 500 calories, whereas 20 years ago it was 1.5 oz and 210 calories.

"You might think it's good for your pocketbook, but it's not good for your health. Research has shown that people tend to eat all the food that is put in front of them regardless of how hungry they are. It's best to prepare healthy meals at home where you can control what goes into your food and your portion size," Smithson said.

Smithson also reminds us of the components of a balanced diet, "Every meal should contain at least three, if not four or five, of the five food groups. A good rule of thumb is to fill half of your plate with non-starchy vegetables, a fourth of the plate with starch/carbohydrate, and a fourth with protein, plus a piece of fruit on the side, and a glass of milk.

Following are some simple meal ideas:

• Quick stir fry. Stir fry cubed chicken breast or tofu; combine frozen vegetables and season with soy sauce, hoison or teriyaki sauce; stir fry using a small amount of olive oil. Serve over rice.

• Barbecue turkey burgers with sweet potato fries, which are made from sweet potatoes cut into wedges and baked. Serve with grilled peaches.

• "Garbage" salad. Use whatever veggies, dried fruit, low-fat cheese, and protein (chicken, beans, tuna, or nuts) you have in the house, combine and serve on top of a bed of dark leafy greens. Use whole grain crackers to complement the salad.

• Baked fish seasoned with lemon or lime juice and herbs with a baked potato "loaded" with broccoli and sprinkled with cheese

• Crock pot stew. Place meat, broth, and seasoning in a crock pot and cook on low for 6 hours. Stir in diced potatoes, tomatoes, carrots and cook for one more hour.

• South of the border chicken. Dice chicken breast and cook with your favorite salsa. Fill a whole grain tortilla with chicken, low-fat cheese, shredded cabbage, light sour cream, and cilantro.

• Easy veggie pizza. Use a pre-made pizza crust top with mushrooms, bell peppers, olives, onions, and garlic; top with low-fat mozzarella, bake. Serve with a spinach salad.

For a list of additional simple dinner ideas, you may check www.eatbetteramerica.com or search the internet for "quick healthy recipes" or "healthy one-pot recipes."

"You'll be on the road to smart, healthy cooking in no time," Smithson said, "Just remember to follow a balanced diet, keep meal planning simple, and enjoy it!"