Do you find yourself reaching for the takeout menu more often than you’d like because of your busy schedule? Are you tired of the expense and unhealthy options that seem to be your only choices? It can be challenging to balance meal planning and preparation with a hectic life, but it is possible. With a little planning and some helpful kitchen tools, you can avoid costly and nutrition-poor takeout meals. Here are some practical steps and strategies for preparing quick, healthy, and budget-friendly meals that will not only save you money and time but will also benefit your overall well-being.
Plan Ahead
When you’re on a tight schedule, it’s easy to fall into the trap of relying on takeout for convenience. However, this can quickly become both expensive and unhealthy. That’s where planning ahead becomes your best friend. By taking the time to meal prep, make a grocery list, and choose healthy and quick meals, you can save time, money, and your health. Not to mention, making the effort to plan ahead can also help you avoid last-minute temptations and allow you to fully utilize your kitchen tools. So, let’s dive into some helpful tips for planning ahead and enjoying healthy meals at home.
Make a Grocery List
Making a grocery list is an important step for avoiding expensive and unhealthy takeout food. It makes grocery shopping more efficient and helps you stick to a healthy meal plan. Here are some tips for creating an effective grocery list:
- Plan meals in advance: Before heading to the store, plan your meals for the week. This allows you to create a grocery list that includes all the ingredients you need.
- Take inventory: Check your pantry, fridge, and freezer to see what ingredients you already have. This can help you avoid buying duplicates and wasting money.
- Include healthy staples: Make sure your list includes healthy staples such as fruits, vegetables, lean protein sources like chicken or fish, and whole grains.
- Don’t forget snacks: Include healthy snacks such as nuts, seeds, or fresh fruit to avoid getting hungry and reaching for unhealthy snacks.
- Consider quick and easy meals: Add ingredients for quick and healthy meals like stir-fries or salads to your list.
- Think about make-ahead meals: Plan for simple make-ahead meals like soups or casseroles. They can be great to have on hand for busy days when you don’t have time to cook. Check out our article on make-ahead lunch ideas for inspiration.
- Stick to your list: Once you’ve made your list, stick to it! Avoid the temptation to stray from your plan and buy unnecessary items.
Creating a grocery list is a great way to save time and money while also ensuring that you eat healthy meals. By following these tips and incorporating healthy staples, quick and easy meal ideas, and make-ahead meals, you’ll be able to avoid expensive and unhealthy takeout food.
Meal Prep
Meal prep is a technique that involves preparing meals in advance to save time during the week. With meal prep, you can spend a few hours on the weekend cooking meals and have ready-to-eat food for the entire week. This method not only saves time, but also helps you eat healthier by avoiding takeout and fast food. Here are some tips to make the most of your meal prep.
| Tips for Meal Prep |
|---|
| Plan out your meals for the week |
| Choose meals that can be easily reheated |
| Cook in bulk |
| Use containers that are easy to transport |
| Label and date your containers |
| Store your meals in the fridge or freezer |
| Invest in meal prep containers |
Planning out your meals for the week is essential for successful meal prep. Decide what you want to eat for breakfast, lunch, and dinner each day. Doing this will help you create a grocery list and ensure you have all the ingredients you need on hand. To make things easier, consider using reusable containers that are easy to transport and can be reheated easily.
Cooking in bulk also saves time and money. You can prepare large batches of vegetables, proteins and grains that can be combined in different ways during the week for variety. Store your meals in the fridge or freezer to keep them fresh. To avoid confusion, label and date your containers so you know what they contain and when they were made.
Investing in a good set of meal prep containers can also make the process easier. Meal prep containers come in various sizes and shapes, and are designed to keep your food fresh and organized. Look for containers that are microwave-safe, dishwasher-safe, and free of harmful chemicals like BPA.
In conclusion, meal prep is a great way to save time and eat healthier during busy weeks. With a little planning and preparation, you can have delicious and nutritious meals ready to go whenever you need them. Try incorporating meal prep into your routine and see how much easier it can make your life. For more tips on eating healthy while on the go, check out our article on eating healthy during travel or quick and easy healthy breakfast ideas for busy mornings.
Healthy and Quick Meals
Are you tired of rushing home after a long day at work only to find there’s nothing in the fridge and relying on unhealthy takeout? It’s time to break that cycle and try some healthy and quick meal options! With a few simple ingredients and minimal prep, you can have a delicious and nutritious meal ready in no time. Here are some easy meal ideas to get you started.
Salads in Mason Jars
One popular and convenient method of meal prep is creating salads in mason jars. By layering the ingredients in a specific order, you can keep the salad fresh for days and easily grab it on the go.
Here’s a breakdown of how to make a salad in a mason jar:
| Layer | Order | Example Ingredients |
|---|---|---|
| Dressing | Bottom Layer | Balsamic Vinaigrette, Italian Dressing, Lemon Tahini |
| Hearty Vegetables | Second Layer | Cucumbers, Carrots, Bell Peppers |
| Protein | Third Layer | Grilled Chicken, Hard-Boiled Egg, Chickpeas |
| Soft Vegetables | Fourth Layer | Tomatoes, Avocado, Mushrooms |
| Greens | Top Layer | Spinach, Arugula, Kale |
When ready to eat, simply shake the jar to mix the ingredients, and pour onto a plate or bowl. This method not only saves time and money, but it also encourages healthier eating habits.
One-Pan Meals
One-pan meals are a great option for busy individuals who want a quick and easy solution for dinner that doesn’t result in a pile of dishes to clean up afterwards. With just one pan, you can make a healthy and flavorful meal that will keep you satisfied and energized.
Advantages: One-pan meals are not only convenient, but they are also versatile and customizable. You can use a variety of ingredients and spices to create your own flavor combinations, and it’s easy to adjust the recipe to accommodate dietary restrictions or preferences.
Ingredients: To make a one-pan meal, you’ll need a sturdy skillet or roasting pan that can go from stovetop to oven. Choose protein sources such as chicken, fish, or tofu, and add a variety of vegetables like sweet potatoes, broccoli, or bell peppers. A source of carbohydrates, such as rice or quinoa, can also be included.
Preparation: Start by preheating your oven to 400°F. Then, drizzle some olive oil or another healthy cooking oil in the pan and place it over medium-high heat. Add your protein and brown it on all sides, then remove it from the pan and set it aside. Next, add your vegetables and any spices or herbs you want to use and sauté them until they are slightly softened.
Cooking: Return the protein to the pan and add your carbohydrates, such as rice or quinoa, and some broth or water. Bring it to a boil, then cover and transfer it to the oven to cook for about 25-30 minutes, or until the liquid is absorbed and the rice or quinoa is tender.
Serving: Once the one-pan meal is finished, remove it from the oven and allow it to cool for a minute or two before serving. You can top it off with some chopped herbs or a squeeze of lemon juice for added flavor.
One-pan meals are a fantastic way to enjoy a wholesome and delicious meal while minimizing the time and effort spent on prep and cleanup.
Slow-Cooker Meals
Slow-cooker meals are a great option for those who want a hot, hearty meal waiting for them after a long day at work. These meals are not only easy to prepare, but they’re also perfect for cooking in large batches, leaving plenty of leftovers for the rest of the week. Here are a few slow-cooker meal ideas to get you started:
| Meal | Ingredients | Instructions |
|---|---|---|
| Pulled Pork | Pork loin, BBQ sauce, onion, garlic, salt, pepper | Season the pork with salt and pepper, then sear all sides in a hot pan. Add the pork to the slow-cooker along with sliced onion and minced garlic. Pour enough BBQ sauce to cover the pork. Cook on low for 8 hours. Shred the pork with two forks. |
| Beef Stew | Beef chuck, potatoes, carrots, onion, celery, beef broth, Worcestershire sauce, tomato paste, thyme, garlic, salt, pepper | Brown the beef in a hot pan, then add it to the slow-cooker along with all the vegetables. Mix together the beef broth, Worcestershire sauce, tomato paste, thyme, garlic, salt and pepper, then pour over the beef and vegetables. Cook on low for 8 hours. |
| Chicken Fajitas | Chicken breasts, onion, bell pepper, salsa, fajita seasoning | Cut the chicken into strips and place it in the slow-cooker along with sliced onion and bell pepper. Pour salsa over the chicken and vegetables, then sprinkle with fajita seasoning. Cook on low for 4-5 hours. Serve in tortillas with your favorite toppings. |
Remember to always check the cooking times for your specific slow-cooker model as they can vary. Slow-cooker meals are the ultimate time-saver, providing a delicious meal at the end of a busy day without any of the stress of cooking.
Grain Bowls
Grain bowls are a great and easy way to get a healthy and filling meal. Here are some tips on how to create the perfect grain bowl:
- Choose your grain: Brown rice, quinoa, farro, barley or any other grain of your choice can be used as a base for your grain bowl. These grains are high in fiber and protein, making them a great addition to your diet.
- Add your protein: Tofu, chicken, fish, and steak are all great options for adding protein to your grain bowl. You can also use eggs, beans or nuts for a plant-based protein option.
- Load up on veggies: Vegetables are the star of the show in a grain bowl. You can add any vegetables of your choice such as roasted sweet potatoes, broccoli, carrots, and greens like spinach or kale.
- Don’t forget the sauce: A flavorful sauce or dressing can make all the difference in a grain bowl. Try a tahini sauce, a ginger soy dressing, or a spicy peanut sauce to add flavor to your bowl.
- Add some crunch: Adding some toppings like sesame seeds or chopped nuts will give your grain bowl some extra texture and flavor.
With these tips, you can easily create a delicious and healthy grain bowl that will keep you full and satisfied. Plus, grain bowls are easy to customize to your taste preferences and dietary needs.
Make the Most of Your Leftovers
We all know the feeling of not wanting to waste food but being unsure of what to do with the various leftovers in the fridge. Instead of letting them go to waste, why not get creative and repurpose them into delicious meals? With a little imagination and the right techniques, you can transform your leftovers into new and exciting dishes that are not only tasty but also cost-effective. In this section, we’ll explore some innovative ways to utilize your leftovers and save both money and time.
Meal Remixes
Meal remixes are a great way to utilize leftovers and create a new and exciting meal without having to start from scratch. Here are some ideas for meal remixes:
- Taco Salad: Use leftover ground beef or turkey from taco night to create a delicious and healthy taco salad. Top a bed of lettuce with the meat, black beans, corn, avocado, and salsa.
- Stir Fry: Use leftover vegetables and protein (such as chicken or shrimp) to create a stir fry. Serve over brown rice or quinoa for a filling and healthy meal.
- Quesadilla: Use leftover chicken, steak, or vegetables to create a delicious quesadilla. Add some cheese and serve with salsa and guacamole.
- Frittata: Use leftover vegetables, meat, or cheese to create a frittata. Simply mix the ingredients with some beaten eggs and cook in a pan until set.
- Wrap: Use leftover meat, vegetables, and cheese to create a tasty wrap. Add some avocado or hummus for added flavor.
By using leftovers and getting creative with meal remixes, you can save both time and money while still enjoying delicious and healthy meals.
Freezing Leftovers
One great way to stretch your meals out longer and save money is by freezing your leftovers. Not all food is freezer-friendly, so make sure you read up on which items will freeze well before trying it out. It’s also important to properly store and label your food to avoid any confusion later on. Here’s a list of some common foods that can be frozen:
| Food Item | How to Freeze | How to Reheat |
|---|---|---|
| Meat | Wrap in plastic, then aluminum foil or freezer paper. Alternatively, use a plastic freezer bag. | Thaw in the refrigerator overnight. Reheat in the oven or microwave. |
| Soups and Stews | Freeze in an airtight container, leaving some space at the top for expansion. | Thaw in the refrigerator overnight. Reheat on the stove or microwave. |
| Casseroles and Pasta Dishes | Place in an airtight container or wrap in plastic and aluminum foil. | Thaw in the refrigerator overnight. Reheat in the oven or microwave. |
| Baked Goods | Wrap in plastic, then aluminum foil or freezer paper. Alternatively, use a plastic freezer bag. | Thaw at room temperature. Reheat in the oven or microwave. |
Remember to label each container with the date and type of food so you can easily identify it later on. Additionally, make sure to use your frozen leftovers within 3-4 months to ensure maximum freshness and quality. By freezing your leftovers, you can avoid wasting food and have quick and easy meals ready for when you’re short on time.
Utilize Kitchen Tools
Saving time and effort in the kitchen is essential, especially when trying to avoid unhealthy takeout options. By utilizing various kitchen tools, meal prep and cooking can become much easier and efficient. Whether it’s a blender for quick smoothies, an air fryer for crispy yet healthy meals, or an Instant Pot for speedy cooking, having the right tools can make a significant impact on how quickly and easily healthy meals can be prepared. Let’s explore some of the most useful kitchen tools for healthy and convenient meal planning.
Blender
One of the most versatile kitchen tools available to you is the blender. With a blender, you can easily whip up a variety of healthy meals and snacks in no time at all. Here are some ideas for how to utilize your blender to avoid expensive and unhealthy takeout:
| Blender Recipes | Description |
|---|---|
| Fruit smoothies | A refreshing and nutrient-packed drink that can be customized to your taste preferences. Simply blend together your favorite fruit, yogurt, and milk or alternative milk for a tasty and filling treat. |
| Veggie-packed soups | Use your blender to puree roasted vegetables and herbs into a creamy and flavorful soup. This is a great way to use up leftover veggies and create a healthy meal option in a pinch. |
| Nut butters | For a protein-packed spread that you can use in a variety of recipes, try making your own nut butter at home. Simply blend together your favorite nuts (like almonds or peanuts) with a bit of oil and salt, and voila! |
| Healthy dips and sauces | Instead of buying pre-made dressings and dips, use your blender to make your own at home. This way, you can control the ingredients and make sure that you’re choosing healthy options that are free from preservatives and additives. |
| Homemade nut milks | If you’re looking to cut back on dairy or just switch up your milk options, try making your own nut milk at home. Simply blend together your favorite nuts with water and strain through a cheesecloth or nut milk bag. |
As you can see, a blender is a valuable tool for creating healthy and delicious meals and snacks at home. With just a few ingredients and a little creativity, you can avoid expensive and unhealthy takeout and enjoy nutritious meals that you know exactly what went into making them.
Air Fryer
If you want a crispy and delicious meal without all the added oil and fat, then an air fryer is a great investment. This kitchen tool uses hot air to cook food, giving it that satisfying crunch without the need for deep frying. Some of the benefits of using an air fryer include faster cooking times and healthier meals. Here are a few ways to use your air fryer to create delicious and healthy meals:
- Roasted Vegetables: Chop up some of your favorite vegetables such as sweet potatoes, cauliflower, and broccoli, toss them in a bit of olive oil and seasoning, and air fry them for a crispy and healthy side dish.
- Chicken Wings: Skip the deep-fried wings and try air frying them instead. Coat them in your favorite sauce or seasoning and cook them in the air fryer for a healthier alternative.
- Fish: Use the air fryer to cook up some succulent and flaky fish, without any added oil. Simply season the fish with your favorite herbs and spices and cook them until they are crispy on the outside and tender on the inside.
- Frozen Foods: You can also use your air fryer to cook up frozen foods like french fries, chicken nuggets, and fish sticks without all the oil and fat that come with traditional frying.
Having an air fryer in your kitchen can come in handy when you need to whip up a quick, healthy meal. It’s a great tool to add to your cooking repertoire that can help you avoid the temptation of takeout while still enjoying delicious and satisfying meals.
Instant Pot
The Instant Pot is a versatile and time-saving tool that can help you prepare healthy meals quickly. This electric pressure cooker can cook meals in just a fraction of the time it would take in a traditional oven or stovetop. Here are some tips on how to use the Instant Pot to its full potential:
| Tip 1: | Use the sauté function to brown meat or sauté onions and garlic before pressure cooking. This can add extra flavor to your meals. |
| Tip 2: | Try making soups, stews, and chili in the Instant Pot. These hearty dishes can be prepared in less than an hour and can serve as leftovers throughout the week. |
| Tip 3: | Cook grains, such as rice or quinoa, in the Instant Pot for a quick and easy side dish. The pressure cooking feature ensures that the grains are cooked perfectly every time. |
| Tip 4: | Don’t forget about desserts! The Instant Pot can even be used to make cheesecake or bread pudding in a fraction of the time it would take in the oven. |
| Tip 5: | Always make sure to follow the manufacturer’s instructions and safety guidelines when using the Instant Pot. This appliance can be intimidating to use at first, but with practice, you’ll become a pro! |
The Instant Pot is a great investment for anyone who wants to prepare healthy and delicious meals quickly. With a little practice and experimentation, you’ll discover new and exciting ways to use this kitchen tool in your meal prep routine.
Crockpot
When it comes to cooking healthy and delicious meals on a tight schedule, a crockpot can be a real lifesaver. This kitchen tool is perfect for busy individuals who want to have a hot and ready meal waiting for them when they get home. Here are some tips on how to make the most of your crockpot:
- Choose the Right Ingredients: When picking ingredients for your crockpot meal, consider choosing cheaper cuts of meat that will become tender after hours of slow-cooking. Vegetables that won’t break down easily, such as root vegetables, are also great options.
- Timing is Everything: Different crockpot recipes require different cooking times, so be sure to follow the recipe carefully. You may need to set your crockpot on low for 6-8 hours or on high for 4-5 hours, depending on what you’re cooking.
- Don’t Over-Season: Because crockpot meals cook for such a long time, flavors will deepen and intensify. Be sure to go easy on the salt and other seasonings. You can always add more later if needed.
- Use the Right Liquids: Crockpot meals require enough liquid to ensure that everything cooks properly, but not so much that you end up with a soupy mess. Follow the recipe closely and use broth, wine, or water to add flavor and help tenderize the meat.
- Experiment with Recipes: Don’t be afraid to try out new recipes in your crockpot. From stews and soups to main dishes and even desserts, there are countless recipes available that you can make in your crockpot.
Using a crockpot can be a great way to save time and money while still enjoying healthy, home-cooked meals. By following these tips and experimenting with different recipes, you’re sure to become a crockpot pro in no time.
Avoid Temptation During Busy Days
We all know the struggle of trying to eat healthy while juggling a busy schedule. It can be difficult to resist the temptation of grabbing unhealthy takeout when you’re crunched for time. However, with a bit of planning and preparation, it can be much easier to stick to a healthy eating plan. In this section, we will discuss some strategies for avoiding temptation during busy days, including stocking up on healthy snacks, keeping easy breakfast foods on hand, and making sure you always have healthy drinks available. So, let’s dive in and explore these helpful tips in more detail.
Stock Healthy Snacks
When on a tight schedule, it can be tempting to grab a bag of chips or a candy bar as a quick snack. However, these options are usually high in sugar and unhealthy fats, which can sabotage your efforts to eat healthily. Stocking your pantry with healthy snacks can help you avoid this temptation and keep you fueled throughout the day.
Some examples of healthy snacks to stock up on include:
| Snack | Benefits |
|---|---|
| Nuts and seeds | Rich in protein and healthy fats |
| Raw veggies and hummus | Provides fiber and nutrients |
| Hard-boiled eggs | High in protein and can be prepared ahead of time |
| Fruit | Provides natural sugar and vitamins |
| Popcorn | A low-calorie and high-fiber snack option |
| Yogurt and granola | A good source of protein and calcium |
By having these healthy snacks readily available, you can quickly satisfy your hunger without having to resort to unhealthy options. Additionally, by incorporating snacks into your daily routine, you can keep your metabolism active and prevent overeating at meal times.
It’s also important to keep portion control in mind when snacking. Pre-portioning snacks into grab-and-go containers can help prevent mindless overeating and keep you on track with your healthy eating goals.
Stash Easy Breakfast Foods
When it comes to busy mornings, having easy breakfast foods on hand can make all the difference in avoiding the temptation of expensive and unhealthy takeout. Here are some ideas of quick and healthy breakfast options that can be easily stashed in your kitchen:
| Easy Breakfast Foods | Description |
|---|---|
| Hard boiled eggs | These can be made ahead of time and stored in the fridge for a quick protein-packed breakfast. |
| Yogurt cups | Individual containers of Greek yogurt topped with fruit and nuts can make for a filling and satisfying breakfast. |
| PB&J overnight oats | Mix oats, almond milk, peanut butter, and fruit preserves in a jar and store overnight for a tasty and easy breakfast option. |
| Fruit and nut bars | Look for bars made with whole foods and not loaded with added sugars for a quick and convenient breakfast on-the-go. |
By having these easy breakfast options readily available, you can save time and money by avoiding the temptation of takeout. Additionally, by choosing healthier options, you are setting yourself up for a successful day and helping to maintain your overall wellness.
Keep Healthy Drinks on Hand
When it comes to avoiding expensive and unhealthy takeout while on a tight schedule, it’s important to not only focus on food, but also on what you’re drinking throughout the day. Keeping healthy drinks on hand can help you stay hydrated and energized, and can also prevent you from reaching for sugary or caffeine-filled drinks. Here are some ideas for healthy drinks to always have on hand:
- Water: This may seem obvious, but it’s important to remember to drink enough water throughout the day. Keeping a reusable water bottle with you can help you stay on track with your water intake.
- Herbal tea: Herbal teas are a great way to stay hydrated and can also provide various health benefits. There are a wide variety of flavors available, so you’re sure to find one you like.
- Low-sugar juice: If you’re someone who enjoys a little bit of sweetness in your drinks, opt for low-sugar juice options. Make sure to read the label and choose brands that have minimal added sugars.
- Coconut water: Coconut water is a natural alternative to sugary sports drinks and is great for staying hydrated after a workout or on a hot day.
- Smoothies: While smoothies can be high in sugar if you’re not careful, making your own at home with fresh fruit and veggies can be a great option. Plus, it’s an easy way to pack in some extra nutrients.
By keeping these healthy drink options on hand, you’ll be able to avoid reaching for unhealthy choices like soda or energy drinks during hectic moments in your day. Remember, staying hydrated and energized is key to getting through a busy day while still maintaining your health and wellness goals.
Conclusion
As we near the end of this guide, it’s important to reflect on the wealth of knowledge we’ve gained on the topic of avoiding expensive and unhealthy takeout while living a busy lifestyle. By taking the time to plan ahead, experiment with quick and healthy meals, utilize kitchen tools, and resist temptation on busy days, we’ve set ourselves up for success in maintaining a healthy and balanced lifestyle. Let’s explore the overall benefits of these practices and celebrate the power we have to take control of our eating habits.
Overall Benefits of Eating Healthy Meals at Home
Eating healthy meals at home offers numerous benefits, including:
- Saving money: Preparing meals at home is often more cost-effective than eating out or ordering takeout. With a little planning and preparation, you can make delicious and nutritious meals on a budget.
- Better nutrition: Cooking at home allows you to control the ingredients and portion sizes, ensuring that you and your family are getting the nutrients you need. You can also experiment with new recipes and flavors to add variety to your diet.
- Reduced risk of disease: Eating a healthy diet that is rich in fruits, vegetables, and whole grains can prevent chronic diseases such as heart disease, diabetes, and cancer.
- Improved mental health: Preparing meals at home can be a stress-relieving activity, and eating a healthy diet can improve your mood and energy levels.
- Closer relationships: Cooking and eating together with family or friends can provide a special bonding experience and create lasting memories.
- Environmental benefits: Eating at home also reduces packaging waste and the environmental impact of food transportation.
By making a few simple changes and prioritizing home-cooked meals, you can reap the many benefits of healthy eating while on a tight schedule.
Frequently Asked Questions
How can I save money while still eating healthy?
You can save money by making a grocery list and sticking to it, buying items in bulk, and meal prepping to make sure you use up all the food you buy.
What are some healthy and quick meals to make?
Salads in Mason jars, one-pan meals, slow-cooker meals, and grain bowls are all quick and healthy meals to make.
How can I make the most of my leftovers?
Try meal remixes by repurposing leftovers into new dishes, or freeze leftovers for a quick meal option later on.
What are some kitchen tools I can use to make meal prep easier?
Blenders, air fryers, Instant Pots, and Crockpots are all kitchen tools that can be used to make healthy meals easier.
How can I avoid temptation to eat out on busy days?
Stock up on healthy snacks, stash easy breakfast foods, and keep healthy drinks on hand to avoid temptation to eat out on busy days.
What are some benefits of cooking meals at home?
Cooking meals at home can save you money, help you eat healthier, and improve your cooking skills.
Can I still eat takeout occasionally?
Yes, it’s okay to eat takeout occasionally, but try to make healthier choices if you do.
How can I stay motivated to meal prep?
Try cooking with a friend or family member, make a meal plan and grocery list beforehand, and experiment with new recipes to keep things interesting and stay motivated.
Can I meal prep if I have dietary restrictions?
Yes, there are many recipes available to accommodate various dietary restrictions, such as gluten-free, dairy-free, and vegan options.
How can I make sure my meals are balanced and nutritious?
Include a variety of protein, fruits and vegetables, healthy fats, and whole grains in your meals to ensure they are balanced and nutritious.
