Good Lifestyle

There is nothing like sitting with a delicioushaving dinner After a long day. Starting your day with ahealthy breakfast is important to keep you satisfied and energized, put an end to your day with a healthy dinner is the key to feeling full and curbing themCrests. That's why it's useful to have healthy dinner habits to turn to - especially if you try to lose weight.

In order to determine some healthy dinner habits, we talked withKelly Jones, MS, RD, CSSD and nutrition consultant forThe small potato company, about preparing yourself in good health andeasy meal at night. And if you are looking for healthier food tips, make sure you check out our list of21 best healthy cooking hacks of all time.

One of the most successful healthy dinner habits to pick up isPlan all your meals. Have a plan, not only helps you avoid unnecessary purchases at thegrocery storeBut he also guides you with healthy meals throughout the week that you do not have to think twice.

"I always recommend working on planning being a habit, which does not mean having everything to think about warning in advance," says Jones. "Knowing simply that you have components for a balanced meal, including vegetables, high quality starch, a source of protein and healthy fat, can take a lot of stress."

Facilitate yourself during the week by supplying your pantry and freezer with some healthy ingredients - like these20 healthy pantry staples belonging to each kitchen.

"We all have weeks we can not get our grocery trip, but that can add a lot of meal stress," says Jones. "Taking stable stable tablet protein, as well as frozen vegetables, you can still bring together a basic meal. Think rice, potatoes. And wheat pasta for starch, beans, the Lentils and canned tuna for proteins and frozen vegetables that your family loves. "

"It's a long reassemble between lunch and dinner, and your body and your brain uses a lot of energy at that time," says Jones. "A loaded schedule can distract you from your hunger tails and for others, it's easy to buy in a mentality to" do it "to dinner despite the vision of hunger."

Jones says that the best thing to do is plan aafternoon snack With some balanced options such as fruits, nuts or yogurt. Having a snack can reduce your chances to eat too much, which will affect your overall plan.

Why the trouble of eating something you do not like, only to reach something you really want later? Jones says it's not worth liming and simply integrating into the foods you're really going to want to eat for dinner.

"The more you do not know your desires, the more you want to continue eating to feel satisfied or go to the sea once these foods are available," she says. "For example, if you like more potatoes with butter or cheddar, use them, and if you try to eat more plants, but fear fish, find ways to integrate the latter intosmall portions. "

"As a mother, I do not leave all planning to support me since it tends to increase stress," says Jones. "During the weekend, my husband and I chose two meals, we would like to have this week so that we will not decide what to do an hour before. This also helps everyone's satisfaction in the menu. . "

If you have children, Jones also recommends cooking with them to increase their interest in all kinds of food products, including vegetables.

"Studies showThis involving children in meals can increase their consumption of vegetables and arouse more positive feelings about meals, "Jones said". I find my son trying more food while he helped me cook rather than sitting at the table for a meal. While growing vegetables or a hot cooker, ask them to start with fun tasks and easy to build trust, such as mashed potatoes, adding pre-measured seasonings to a recipe or launch a salad. "

Did you know that eating with other people can actually help with your stress andCortisol levels?

"It's definitely difficult for families to do it every night when you consider the hours occupied by each and the activities of the children, but family meals are important to prioritize when you can," says Jones. "They are associated with lower stress levels for parents and children, a risk of lower depression, anxiety and disordered manual, with an increased opportunity of good self-esteem and success at school . "

You do not have to turn toMalse frozen dinners Just to keep it easy. In fact, there are many healthy frozen options that can easily be cooked in the microwave.

"People forget that you can make vapor vegetables in the microwave, and one of my go-to hacks isThe small microwave potatoes of the small business of the small potato Because they come in a microwave-security container that vaporizes the potatoes and has a separate seasoning pack so that you can add as much or the little flavor as you want, "says Jones. "They are ready to eat in 5 minutes. [And] Because the potatoes are considered a vegetable and offer a nutrient-rich starch, just a pair with a protein and dinner is ready! By serving, apples of Earth provide more potassium than a banana and are a good source of vitamin C. They are also foundmore satisfied than pasta or rice. "

You can also use these25 best frozen dinners for healthy week.

If cooking each night is stressing for you, why not choose a few nights a week to cook and simply doubling the recipe? In this way, you can enjoy some of theseLeftovers For easy meals.

"This helps reduce the number of nights you need to plan and prepare and also helps reduce food waste to save money and support the environment," says Jones. "Keep an execution list of the remains that you have every day, so they do not get lost at the back of the refrigerator. Be creative with the combination of protein, starches and vegetables. It is useful to To have fresh greens so that a base of salad can help the meal feel cool and less like remnants. "

"Although the pressure cookers are trendy and useful, use them during the week means that you should always prepare a full meal at the end of a long day," says Jones. "The beauty of thesmooker The addition of all your ingredients in the morning and have the aroma of a hot and balanced meal to welcome you once the work and the school day completed. You can even add ingredients the previous night and refrigerate until morning. "

You can even make it easier for you by preparing some slow cooker meals and storing them in the freezer, like these.8 fastest vault freezer meal - Never.