Meal Preparation

You have planned and shopped and now you are ready to prepare healthy meals and snacks.

There are many things you can do in the cooking and preparation stage to ensure your meals are both delicious and nutritious.

  • Cook from scratch as often as you can.
  • Plan to have leftovers. Cook more than you will need for supper and use the leftovers to make another meal. For example cook a whole chicken for supper and use what you don’t eat to make sandwiches or pasta the next day.
  • Use fresh ingredients, lots of vegetables and fruit and whole grains.
  • Limit the amount of salt, fat and sugar you use.
  • Cooking methods such as grilling, baking, poaching and steaming are healthier than frying.
  • Choose lean cuts of meat and trim off any excess fat. Take the skin off poultry.
  • Fibre is an important part of a healthy diet. Add legumes such as lentils and beans to soups, salads and casseroles.
  • Add dried fruits, unsalted nuts or seeds to yogurt, salad and muffins.
  • For baked goods, cut down on the fat content and substitute part of the fat with a 100% fruit sauce.
  • Substitute healthier fats and lower sodium ingredients, for example soft margarine instead of butter and choose sodium reduced broth.
  • Try new recipes from a healthy cookbook.