How to Eat Healthy if You Hate to Cook

Keeping a nutritious diet is always important, but it can be challenging, especially if you aren’t cooking’s biggest fan. Below, I have compiled some of my best tips for anyone trying to improve their diet who prefers to stay out of the kitchen.

1. Smoothies are quick ways to get your servings of fruits and vegetables. Find some combinations that work for you. In general, fruits will add sweetness without adding sugar. Frozen bananas work well in any combination, along with other fruits— add a handful of spinach or frozen cauliflower, a liquid of your choice such as milk/plant-based milk/coconut water/water. For extra protein or fat, you can add some yogurt, avocado, nut butter of your choice, a scoop of protein powder, or ground flax seed. You can make it thick and instead of a smoothie, you can make a bowl and put fresh fruit on top with some granola/nuts/coconut flakes.

2. Use a crock pot to let your meal cook for you while you are doing something else. There are lots of healthy recipes such as chili or soups.

3. Cook chicken breasts with some seasonings and keep in the fridge to have on hand to add to salads, soups, tacos, quick stir fries.

4. Prep food ahead of time one day a week. Roast some veggies (bell peppers, mushroom, onion, tomatoes, squash, zucchini, asparagus, brussel sprouts, cauliflower) by cutting into small pieces, add some olive oil, salt and pepper or other seasoning of your choice. Place on a baking sheet in the oven and cook until there are some charred edges and it is crisp and tender. Keep it in the fridge until you are ready to use. Add it to salads, use in wraps, or as a side dish. raps, or as a side dish.

5. Choose convenience foods wisely. Read labels and ingredient lists and avoid advertising claims on the front of the packages. Avoid items that have long ingredient lists or high sugar, salt content. Sugar can be listed as high fructose corn syrup, dextrose, maltose, or glucose.

6. Look for microwavable pouches of brown rice or quinoa or whole grains.

7. Canned chickpeas, beans, and lentils are great to add to soups, salads, chilis, and tacos.

8. Many stores have ready-to-eat packages of fresh foods such as salmon or chicken paired with a vegetable that are ready to take home and bake for a quick easy meal.

9. If your finances allow, there are many mail-order services that will send you healthy meals regularly which takes away the shopping and much of the prep work. They will also have easy to follow instructions, and will give you a chance to try a new dish that you may not be familiar with.

10. Plan to have healthy snacks available such as plain nuts, fruits, cheeses, yogurts, whole grain crackers, or nut butters. There are also good protein shakes and meal replacement options that take much of the decision making away and are very convenient when you are busy or feel overwhelmed with choices.

11. You can eat out in a healthy way. Look at the menu ahead of time to know your choices. Many now offer nutrition information to help you decide. In general, select grilled items, instead of breaded or fried, try to sub grilled or steamed veggies for potatoes or fries, request dressing on the side for salads. You can also eat something before going to the restaurant so that you don’t overeat. Divide the meal with a friend or take half home. There are many resources online that have researched menu selections at specific restaurants (google “Cooking Light: How to Eat Clean at Restaurants”). They can provide healthy recommendations. Have a list of items that you would enjoy at a variety of places so that you are ready ahead of time. Most of these ideas involve planning ahead so that you are prepared. Don’t let hunger drive your decisions because it can often lead to less healthy choices.