Soon kids will be back in school and sports and clubs will have you running from place to place. Are you sacrificing good nutrition for the convenience and the higher cost of a drive thru dinner or last minute lunch? Your wallet is not the only thing that suffers when you eat out. Often restaurant and fast food is much higher in sodium and calories than if you pick up food at Ingles. Here are some foods to keep on hand to make meals in a hurry.

1. Produce Section - Bagged salads and plenty of fresh fruits and vegetables. Meal idea: Microwave a potato and top with shredded Borden cheddar cheese or soy cheese.
2. Deli - Rotisserie chicken or turkey can be added to salads, spaghetti sauce, rice or cous cous or used for sandwiches. Sliced deli meats and cheeses make for speedy sandwich assembly. Meal idea: Slices of rotisserie chicken on a mixed green salad with low or reduced fat dressing.
3. Fish - Filleted fresh fish can be grilled or baked quickly or microwave a frozen seasoned fish fillet.
4. Beef - Boneless sirloin steak or beef cubes or boneless skinless chicken breast can be added to stir fry mixtures or marinated and served with instant rice and steamed vegetables. Meal idea: Add boneless sirloin steak or boneless skinless chicken breast and broccoli to Lipton's Sizzle & Stir (Teriyaki) and get a meal in about 15 minutes.
5. Frozen meals - Check out some of the products that offer a whole meal in a bag!
6. Pasta, rice and cous cous - Quick cooking starches round out a meal. Cous cous cooks in only about 5 minutes!
7. Canned meats and fish - Canned tuna, salmon and chicken allow you to make salads or sandwich stuffers.
8. Canned beans - A great source of fiber, beans can be added to soup, salads or rice. Meal idea: Instant rice and canned beans top with shredded cheese, salsa and chopped cilantro.
9. Dairy/cheese/eggs - Cubes and shredded cheese cut down on preparation time. Meal idea: Western omelet for supper with chopped vegetables and Borden shredded cheese.
10. Pizza shells - Don't order pizza! Use a fresh or frozen pizza shell and make your own at home in less time than it takes to order and have one delivered. Meal idea: My favorite topping is feta cheese, anchovies and sun-dried tomatoes.

This is general information only and should not replace advice or instructions given to you by your physician.

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