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Plan to Eat Healthy
By Kate Safin, East End Food Co-op

If you have goals around weight loss, nutrition, or just feeling better in the New Year, it is likely food is central to your plan. But are you planning to eat healthy or making a plan to eat healthy? The difference is the time and intention you put into your goal. Creating a weekly food plan and preparing food ahead will help you avoid the pitfall of convenience foods that tend to be loaded with sugar, salt, and fat (three things that are unlikely part of your healthy eating playbook).

Here are a few ways you can plan to ensure healthy food is also the most convenient food:

  • Always have cut veggies on hand. Carrot sticks, celery, and bell peppers are great for snacks and will stay fresh for several days even after they’ve been chopped. Wash a whole bunch at once and store them in a container in the fridge. Add a low-fat dip made with plain Greek yogurt and your favorite seasoning or some hummus for an easy and satisfying snack.
  • Plan a weekly menu. Choose themes for each day of the week (Meatless Monday, Taco Tuesday, Pasta Wednesday, etc.) so you always know what’s for dinner. Create a day for leftovers (or for an occasional night out) so you don’t over prep food that will go to waste.
  • Make a large pot of soup. Eat some fresh and portion out the rest in 1-2 cup servings and freeze them. You can use glass jars (leave room at the top for expansion) or silicone bags to store your frozen single-serve soups.
  • Pack your lunch. Mason jar salads, veggie wraps, that pre-portioned soup you made, are all things you can make ahead and store in the fridge. Stainless steel bento boxes are excellent at keeping lunches fresh. If you prefer hot soup, stews, or pasta, heat them in the morning and pack them in a thermos.

For recipes and meal ideas, visit us online at www.eastendfood.coop/recipes. Our staff is always happy to make suggestions in-person too! And for delicious vegetarian inspiration, visit our hot bar open daily from 11 am to 7 pm.



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