by Marty Copeland

A little organized food preparation is a great weapon to use against both snack attacks and the “what’s for dinner?” dilemma. Pick one or two evenings a week to plan menus and shopping lists. It is crucial to take the time to stock your refrigerator with healthy, ready-to-eat snacks. If you come home completely famished, you’re probably not going to take time to chop up some raw veggies. And if there is no fresh fruit, you might be tempted to grab some chips or a cookie instead. Keeping healthy choices available is an extremely important part of the process of creating a healthier lifestyle. It’s what you do consistently that will determine the outcome of your efforts.

To avoid getting bored, cut up some fresh cantaloupe, honeydew, blueberries, and strawberries one week, and alternate grapes, apples, pineapple, and watermelon the next. For an extra splash, top a fruit salad with a dab of strawberry yogurt. Try to keep sliced carrots, celery, and some red and green peppers ready for dipping. Roll up some turkey slices to add a little protein to your snacks. Here are some additional snacking suggestions to get you on the right track.

10 Easy Snack Favorites

1. Apple slices and two teaspoons of peanut butter for delicious dipping.
2. One whole-wheat tortilla packed with turkey and low fat cheese. Pop it in the microwave until cheese is melted.
3. Apple sauce
4. A frozen banana
5. Pickles. I absolutely love munching on a huge dill pickle. Because of the sodium, I make it an occasional snack. It’s also a great substitute for high-fat popcorn at the movies.
6. Apple slices and a strip of low-fat mozzarella string cheese
7. Low-fat microwave popcorn
8. A handful of pretzels and raisins
9. Baked chips with salsa
10. Tuna made with low-fat mayo and dill pickle relish atop Melba toast

I must confess that cooking is not one of my favorite activities to do. Actually, it’s not just the cooking I find challenging, but the meal planning, grocery shopping, table setting, getting everyone to the table while keeping the food hot, and the kitchen cleaning that seems to take so much coordination. I realized that I was going to have to get more organized with my efforts when my husband asked me a few years ago, “Are you doing some kind of an experiment to see how long we can survive without going to the grocery store?” I took the hint.

While there is no doubt still much room for improvement, we are rarely without fresh fruit, healthy snacks, organic milk, and a few home-cooked meals a week. While my dream is to one day have my own “private chef” to prepare wonderful, creative, and healthy meals for my family (and to clean the kitchen afterward), I will continue to search for shortcuts to getting food on the table. Here are a few more quick ideas just to make life easier. If you love to cook, these ideas may not be creative enough for you and are certainly not to be compared to an elegant, home-cooked meal. They are, however, much better than a fast-food drive-through. So, if your spouse and kids will allow you this time saver, pick one night a week and keep it simple!

Ten Quick Dinner Ideas

To maximize your healthy eating efforts, please add a side salad or raw veggies to all meals not already including several vegetables.

1. Almost a Patty Melt—This is a lower-fat, lower-calorie version of the “patty melt.” Grill or cook some lean beef patties or, better yet, turkey burgers. Sauté onions and bell peppers in nonfat, butter-flavored cooking spray. Place burgers on dark rye toast and cover with onions and peppers and a little spicy mustard. If you don’t mind a few extra calories, melt a thin piece of low or nonfat Swiss cheese over the meat. “Yum.”

2. BLTs— My husband loves these. Spread some whole-wheat toast with safflower mayo, add turkey bacon, (regular only if you have to), lettuce, tomato, and, if you like, avocado. Serve with a small salad and balsamic vinaigrette dressing. The “Newman’s Own” brand is my favorite.

3. Pita Sandwiches—Stuff some whole-wheat pita bread with leftover chicken, turkey, or tuna salad. Add plenty of cucumbers, lettuce, and tomatoes and douse with Italian or French dressing.

4. Open-faced Turkey and Swiss—Spread your favorite mustard on whole-wheat toast. Top with turkey and low-fat baby Swiss. Melt under the broiler, in the toaster oven, or, for the quicker but soggier version, in the microwave. Top with sprouts for that “California” look. Serve with raw baby carrots, celery sticks, and/or a few baked chips.

5. Scrambled Egg Sandwiches—This is sooo simple and one of my favorites. Scramble your eggs and add a little salt and pepper to taste. Spread a thin layer of safflower or low-fat mayo on whole-wheat toast. Serve with a side of turkey bacon and a small glass of orange juice.

6. Tuna/Garden Salad—Wash and drain some white tuna (for a less “fishy” taste) and mix with safflower mayo and dill or sweet pickle relish. Put an ice cream scoop size of tuna salad atop a salad of all the vegetables you like. Serve your favorite dressing in a small dish on the side and dip your fork into your dressing. Watch those really high-fat dressings!

7. Rueben Wanna-Be—Toast some dark rye bread and use with a spicy mustard spread. My favorite is honey sweetened and contains a little horseradish. Cover one piece of toast with lean corned beef and a thin slice of low-fat Swiss cheese. Place under broiler or in toaster oven until cheese is melted. Top with other bread and serve hot.

8. Vegetable Omelet—Sauté mushrooms, onions, green and red peppers, tomatoes, and whatever else you want in some nonfat cooking spray. While veggies are warming, mix your eggs and pour into skillet. You may also cook the veggies and eggs together for an even faster meal. You can add a little low-fat cheese or cooked turkey bacon if you like. Add the tomatoes last. Whether you fold or flip your eggs, make sure they are cooked in the center of the omelet. Do not overcook. I like mine with hot sauce and whole-wheat toast. The kids might prefer it with a little ketchup and without the onions.

9. Turkey and Cheese Quesadillas with Salsa—Fold a whole-wheat tortilla over some low-fat Mozzarella or Swiss cheese and turkey. Be sure a little cheese is on both sides of the turkey to make the tortilla stick shut. You can pop these in the microwave or place in a toaster oven for crispness. If you warm these in the toaster oven or under the broiler, spray the outside of the tortilla with some “I Can’t Believe It’s Not Butter.” This will turn it a golden brown. Serve with salsa, hot sauce, or low-calorie dressing.

10. Whole-Wheat Submarine Sandwich—Pretty simple, just focus on lots of fresh veggies and go for the leaner cuts of meat. I always prefer turkey. Add shredded lettuce, tomatoes, peppers, pickles, and even jalapeños. Skip the olives for right now if you are losing weight. Try using mustard instead of mayo or stick with a little safflower mayo. I like a squirt of low-fat ranch dressing across my sandwich.