Message from LWHRA Marketing Chair, Deborah Levy

In the midst of the COVID-19 pandemic, eating healthy food remains an important part of maintaining your health. You may not be able to share meals with friends and loved ones, but there are lots of other ways to eat well and support your health at this difficult time. 
 
One of those things is eating healthy food at home. A recent study done at Johns Hopkins Center for a Livable Future showed that people who cook most of their meals at home, consume fewer carbohydrates, less sugar, and less fat than those who cook less or not at all. The evidence shows that people who cook at home, eat a healthier diet! 
 
Here are some tips to get you started:
 
  • Start with fresh, healthy ingredients. Baking sugary treats such as brownies, cakes, and cookies won’t help your health or your waistline. Similarly, adding too much sugar or salt can transform a healthy home-cooked meal into an unhealthy one. To ensure your meals are good for you as well as being tasty, start with healthy ingredients and flavor with spices rather than sugar or salt.
  • Keep it simple. Steam or sauté some veggies, grill some fish or chicken, add some herbs, spices, or a healthy sauce. Simple cooking can be tasty and quick.
  • Cook enough for leftovers. It’s great to have leftovers that can be used for a quick and easy lunch or dinner the next day. When making things like rice or pasta, cook at least double the amount you need and store it in the fridge to use with other meals. Freezing leftovers can also ensure you have a home-cooked meal on hand whenever you don’t feel like cooking.
  • Make substitutions for healthier meals. Grill or bake instead of fry. Replace salt with garlic or onion powder. Cut the sugar called for in most recipes by 1/3 to 1/2. Decrease the meat and increase the vegetables in stews and casseroles. Choose whole-grain versions of pasta and bread, and substitute whole-wheat flour for bleached white flour when you bake.
  • Stock up on staples. Ingredients such as rice, pasta, olive oil, spices, flour, and stock cubes are staples you’ll likely use regularly. Keeping cans of tuna, beans, tomatoes and bags of frozen veggies on hand can be helpful in rustling up quick meals when you’re pushed for time.
And finally give yourself some leeway… It’s okay to burn the bacon or over-cook the veggies.  
 
I promise you, after a few tries it will get easier, quicker, and tastier!

 #Get Cooking/Stay Well 
 #LWHRA

By Deborah Levy, LWHRA Marcom Chair