Page 16 THE VILLADOM TIMES I • June 11, 2014 Beneficial shortcuts: Healthy meals made fast Busy families are increasingly look- ing to free up time in their busy schedules. While certain shortcuts can make daily life more manageable, families sometimes pay too steep a price in their efforts to save time. Such is the case at the dinner table, where nutrition is often sacrificed at the expense of convenience. However, quick and easy meals need not be devoid of nutri- tion and flavor. North Americans have increasingly turned to fast food, convenience items, and dining out as alternatives to home-cooked meals. However, such processed foods are often unhealthy. According to the book, “Eat it to Beat It!” by David Zinczenko, the average restaurant meal contains 58 grams of fat, or about 90 percent of the rec- ommended daily fat intake for an average person. In addition, 70 percent of the aver- age American’s caloric intake is derived solely from processed foods. Moderation plays a crucial role when crafting a healthy diet. Families can enjoy the occasional meal out provided they are careful about what they eat during other times of the week or month. Time-pressed families can employ a few strategies to help them eat better by enjoying more home-cooked meals. Make a list of favorite family meals. Start by thinking about what foods the entire household enjoys. Create a meal- planning schedule and purchase all of the ingredients at once for the week to avoid time-consuming last-minute trips to the store. Shop during off-peak hours. Visit the supermarket during off-peak hours, such as early morning or late at night. Avoid Sunday afternoons when stores are often crowded. Shopping during off-peak hours can save time. Separate bulk purchases into smaller portions. Take the time to divide larger packages of meat or produce into smaller portions more appropriate for the family. Frozen meats will defrost more quickly, and it is easy to grab just what is needed to pull together a meal. Prep like a pro. Spend some time wash- ing and cutting vegetables, and then store them away. Cook larger quantities of foods, such as pasta or chicken, that can be used in many different meals. Having these items precooked or partially cooked will cut down on cooking time during the week. Think ahead to which leftovers can be turned into new meals. Perhaps those grilled chicken breasts can be turned into fajitas or used as the base of a soup or stew later in the week. Enlist some help. More hands in the kitchen can make for faster work. When schedules overlap, have someone peel pota- toes in the morning and set them in a bowl of water in the refrigerator to be used that evening. Another person can arrive home from school or work and start seasoning meat or poultry while someone else can be in charge of the cooking. Working together cuts down on the amount of time any one person has to spend making meals. Embrace the slow cooker. Slow cook- ers are a boon to busy families. Various ingredients can be placed inside of the crockpot and then set to cook slowly for several hours. The slow cooker uses a very low temperature to cook the foods for any- where from five to eight hours. The results are often flavorful, tender meals. After morning prep time, a family can return home in the evening and have a meal ready to go. Use convenience foods correctly. Make meals a combination of foods cooked from scratch and convenience items. However, be sure to check labels and ingredients when choosing convenience items. Opt for whole grain bread, and select foods that have not been overly processed. Choose low-sodium alternatives for a healthier meal. Splurge once in awhile. On particularly busy days, plan to dine out or to order some takeout. Many restaurants have revamped their menus to provide healthier fare, and families worried about overeating can split portions among two or three people to cut down on the number of calories and fat everyone is consuming.