7 Days, 7 Ways to Eat Healthier All Week Long | GREATER WICHITA YMCA

7 Days, 7 Ways to Eat Healthier All Week Long

Time is precious and we are all oh-so-busy these days. Check out these small, manageable ideas for change that help boost the nutrition factor in your home, without robbing you of a lot of your time!


  • Fill your freezer with bananas! Stock up when bananas are on sale and peel, cut in half, and store in zip-topped bags in your freezer. Enjoy them any of these ways: toss into your morning smoothie, add into your hot oatmeal, or blend with a little milk and peanut butter to make a sweet ice-cream-like treat and boost potassium and fiber.


  • Beans for cream! Good uses for beans are when then make other foods creamy. Adding a couple spoonfuls of rinsed cannellini beans to a fruit smoothie adds some smoothness to your drink without any beany taste, while boosting the protein and nutrition-factor. You can also puree beans and add as a thickener to any soup or stew.


  • Bulk up your egg! Never have just an egg. Eggs are perfectly paired with sautéed veggies or even last night’s leftover veggies such as steamed broccoli, roasted Brussel sprouts, or peppers and onions from fajitas.


  • A colorful salad a day can keep the doctor away! Build one meal a day around a nutrient-packed salad that includes a lean protein, a healthy fat (nuts, avocados, olive oil, etc.), and a variety of veggies. Also, check out these salad-free ways to add even more leafy greens to your diet!


  • Breakfast in 90 seconds! Such an important daily meal should never be skipped. Keep it simple and quick with any of these options: an egg + a mug in the micro for 20-30 seconds at a time until done + wrapped in a whole grain tortilla and salsa = breakfast! Or, pre-bag small amounts of nuts and dried fruit for a walk-out-the-door ready breakfast.  Mix up some overnight oats by mixing equal parts rolled oats with a liquidy base such as milk or yogurt, top with your favorite texture adding toppings (frozen fruit, nuts, toasted coconut, seeds, cinnamon, etc.), mix, let set in the fridge overnight, and in the morning all you need is an appetite and a spoon. (more inspiration


  • Switch up your list a little at a time! If you make a weekly trip to the store, choose one section or type of food each week when you go to seek out a better option (like cereals this week, yogurts next week). Use a free app like Fooducate to help you find the healthier products. 


  • Sunday soup! End your week cleaning out the cupboards and refrigerator each Sunday. Chop up any leftover veggies or meat, toss into a pot with some reduced sodium broth, spices, some lentils or a grain such as brown rice and voilà! Dinner is on its way!