Healthy Living

Is dinner ready? What’s for dinner? I am “starving!”

Sound familiar after a long day? Here are 10 tips to get you cooking:

1. Have a plan. This is number one on the list. Planning secures some stability amidst the chaos that the end of the day brings. Once a week make out a meal plan. Meal Matters and Eating Well are great websites that have meal planning tools. Some are free others while require a subscription. They offer meal plans, recipes and shopping lists to get you going. A white board or a pad of paper posted on the fridge for everyone to see work well too.

2. Offer veggies to munch on for those hunger cries before dinner. This is a great strategy to ensure kids (and grownups) get their required veggies. Dips such as hummus, nut butters or low-fat salad dressings are quick and easy.

3. Create a bar. Kids love it! Sandwich bars, pasta bars, taco bars, and potato bars. Put out the essentials and some healthy fillings and toppings, and you have a great meal where everyone is in control of what they eat.

4. Have emergency fixings on hand at all times: Jarred tomatoes sauce, whole wheat pasta, frozen veggies, frozen whole wheat pasta like ravioli. Fixings for whole wheat pita English muffin pizzas. Also don’t forget about that freezer. Put it to good use. Make extra and freeze for later.

5. Vegetarian: Try to aim for more vegetarian meals in your weekly plan. Aside from pasta, rice and beans, try veggie crumbles in your tacos in place of meat. Veggie burgers are fast and healthy.

6. Recreate leftovers, so you cook once and eat twice. Make extra chicken, tofu or pork and use them in a quick stir-fry later in the week. Leftovers make a great topping for a salad.

7. Demonstrate your reverence for the peaceful family dinner by initiating special rituals even for everyday occasions. Eat on the good china, or try dimming the lights and dine by candlelight. A simple grace before meals is a grateful way to spend time together.

8. Give your self a break–fast: There is nothing wrong with breakfast for dinner. Veggie omelets, frittatas, whole wheat pancakes are all fast and fun for dinner.

9. Cook it quick: Thin chicken cutlet, fillets of tilapia are fast-cooking, pan sauté or grill with veggies and serve over quinoa or brown rice. Make the rice ahead to save time.

10. That’s a wrap: Use leftover grilled chicken, add cheese, and veggies like broccoli sprouts, shredded carrots, spinach, or tomatoes slices. Wrap in a whole wheat tortilla. How about a super quick quesadilla and serve with veggies slices or a salad. Try one with store-bought hummus and salsa.

Renee Frechette is a registered dietitian who serves as the outpatient oncology dietitian in the The William W. Backus Hospital’s Radiation Therapy Center. This column should not replace advice or instruction from your personal physician. E-mail Frechette and all of the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at www.backushospital.org.