Gone are the days that you’re used to cooking for an entire family of three or more, preparing meals just for one or two people put reluctance in your style. You don’t have to shortchange yourself. You can follow a healthy diet and serve up delicious meals for yourself and your spouse without spending a lot of time and money.

See below How to Choose or Prepare Healthful Meals

  • Eat a Whole grain food at every meal.
  • Whole Grain foods are rolls, crackers, pasta, tortillas, cereals, bagels, and breads. These provide valuable energy and wide variety of nutrients that are naturally low in fat.
  • Eat a protein-rich food at every meal.
  • Protein helps the body repair tissues and fight infections. Protein rich foods include lean cuts of meat, chicken, fish peanut butter, nuts, low fat cheese and milk dried beans, peas and lentils.
  • Eat a fruit or vegetable at every meal.
  • Fruits and vegetables contain many nutrients and fiber, which helps you to maintain regularity.
  • Make extra portions when you cook.
  • Freeze the extra portions in single serve containers. Casseroles, chili, soup, meat and pasta dishes freeze well and taste great reheated.
  • Eat a wide variety of foods each week.
  • Variety helps you get all the essential nutrients and makes eating interesting and fun.
  • Try a new grain such as quinoa or couscous. They take a short time to cook or select pasta that is made with spinach. You can check out the bakery for whole grain breads and rolls.

No Fuss Corn & Bean Salad

Try this colorful Corn and Bean Salad


1 can (15 oz.,) low sodium black beans
1 can (8 oz.) no salt corn kernels
1 cup chopped green, red or yellow bell pepper
1 cup chopped carrots
¾ cup mild tomato salsa
1 Tbsp. olive oil

What to Do?

  • Open the cans of beans and corn. Empty them in a colander in the sink and rinse well. Let water drain from colander
  • Put beans and corn into a large salad bowl.
  • Add chopped peppers, carrots and olive oil
  • Mix together with large spoon and serve.

Makes 6 servings

You can refrigerate the extra servings and include as toppings for a green salad or create your  own ideas for use.

Serve it with scrambled eggs or used in omelets.

Serve it as a side dish with your sandwich.

Author's Bio: 

Hope Anderson owner of Hope Nutritional Services is a seasoned holistic coach. Her professional background is Food and Nutrition with accreditation in dietetics. Her mission and philosophy centers on providing scientific, evidence based information, products and tools to empower people who seek her counsel on how to live healthy, vibrant lifestyle in preventing at risks diseases. To learn more about Hope Anderson, visit her website: www.hopenutriservices.com