Many families turn to packaged prepared foods to save time. Unfortunately, many packaged foods are low in nutrition, and high in sugar, saturated fats, and sodium. The good news is that with careful planning, you can turn favorite packaged foods into a more nutritious meal for your family.
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Simple ways to make your favorite packaged prepared foods more nutritious:
Choose brands with lower sodium.
Choose whole grain versions when available.
Stir in fresh, frozen, or canned veggies. Try broccoli, peas, edamame, or spinach.
Add protein foods. Try leftover cooked chicken, fish, beef, or tofu.
Use only half of the seasoning packet.
Add fresh, frozen, or canned veggies to the pasta during the last few minutes of cooking.
Choose whole grain versions when available.
Prepare with low-fat milk.
Skip the butter.
Offer as a side dish with a lean protein food like chicken or tuna.
Use lean ground beef, chicken, or turkey.
Drain fat from cooked meat.
Add veggies you have on hand. Try broccoli, carrots, or spinach.
- Choose options that use whole grain pasta.
- Add fresh, frozen, or canned veggies. Try zucchini, yellow squash, or spinach.
- Serve with a veggie-filled salad.
- Add a lean protein food like chicken.
Buy a plain cheese pizza.
Choose a whole grain or thin crust.
Add your own fresh toppings.
Top with cooked veggies. Try broccoli, peppers, onions, and olives.
Try low-fat turkey pepperoni. Or use cooked chicken or turkey sausage.
Compare labels. Choose brands with less saturated fat and sodium.
Choose chicken nuggets made with white meat instead of dark.
Bake or air fry.
Serve with a salad or colorful veggie dish.
Make your own fries. Bake or air fry.
Choose whole grain pancakes or waffles.
Instead of syrup, top with:
Fresh, frozen, or canned fruit and yogurt
Applesauce
Nut butters
Cottage cheese
Ricotta cheese
- Jam
Choose taco kits with whole wheat or corn tortillas.
Use lean ground beef, chicken, or turkey.
Cook half of the amount of meat called for. Drain fat.
Substitute the other half of meat with beans. Stir a can of rinsed and drained black beans or pinto beans into the cooked meat.
Add veggies like chopped tomatoes or shredded zucchini.
Top with low-fat cheese.
- Choose options that use brown rice or whole grain noodles.
- Stir in your favorite fresh, frozen, or canned veggies. Try bell peppers, broccoli, carrots, cauliflower, or edamame.
- Mix your own sauce. Limit added sugars and salt.
- Add a lean protein food like chicken or tofu.