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But when it’s time to pull together those healthy meals, do you find yourself short on time? A little planning can go a long way to preparing and serving quick, healthy dishes.
Start with the right plan.
Healthier eating gets easier.
This is general health information and not medical advice or services. You should consult your doctor for medical advice or services, including seeking advice prior to undertaking a new diet or exercise program.
All Cigna products and services are provided exclusively by or through operating subsidiaries of Cigna Corporation, including Cigna Health and Life Insurance Company or its affiliates. The Cigna name, logo, and other Cigna marks are owned by Cigna Intellectual Property, Inc. All pictures are used for illustrative purposes only.
956784 10/22 © 2022 Cigna. Some content provided under license.
3. Embrace “almost homemade.”
Start with prepared foods, then add your own fresh ingredients for balanced meals.** Here are some examples to start with:
*Healthwise. “Healthy Eating Basics: Building Healthy Meals.” https://www.healthwise.net/intracorp/Content/StdDocument.aspx
?DOCHWID=acl6014. Page last updated September 8, 2021.
**Healthwise. “Tips for Quick and Healthy Dinners.” https://www.healthwise.net/intracorp/Content/StdDocument.aspx
?DOCHWID=ack9347. Page last updated September 8, 2021.
2. Rely more on your store.
Take advantage of your supermarket’s precut, washed, ready-to-eat foods.**
1. Keep a well-stocked kitchen.
Healthy dinners are easier when you have the right foods on hand. Stock up on these freezer and pantry staples to save a store trip:*
• Look for colorful vegetables.
• Choose lean proteins such as grilled chicken, fish, pork or tofu.
• Use healthy fats such as olive and canola oil for cooking.
• Flavor foods with herbs and lemon instead of salt.
You may already know a lot of the healthy-eating basics.*
Low-sodium vegetable or chicken broth
Frozen vegetables and fruits (avoid added salt and sugar)
Frozen chicken breasts and fish fillets (no breading)
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•
•
•
Tomato and pasta sauce
Whole-grain pasta and brown rice
•
Garlic and other healthy seasonings
•
Precooked chicken from the deli section can be chopped or shredded for some extra protein at any meal.
•
Presliced fruit such as melons or pineapple can be added to low-fat yogurt or used to make a fruit salad for an on-the-go snack.
•
Fresh baby carrots, salad mixes, and chopped broccoli and cauliflower are great for quick salads, soups, casseroles and stir-fry dishes.
•
Stir-fry. Use precut vegetables, lean meat and seasoning for a quick and flavorful dinner.
•
Vegetable soup. Start with low-sodium canned chicken broth, then add frozen vegetables and uncooked brown rice or whole-grain noodles.
•
Pizza. Combine fresh vegetables and low-fat mozzarella cheese with a premade crust and a jar of tomato sauce.
•
•
Low-sodium vegetable or chicken broth
•
Frozen vegetables and fruits (avoid added salt and sugar)
•
Frozen chicken breasts and fish fillets (no breading)
•
Save time on healthy meal prep with these tips.
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SP
Quizás ya sabe mucho de los conceptos básicos de una alimentación saludable.*
Empiece con el plan correcto.
Comer más sano es más fácil.
El objetivo de este material es brindar información general sobre la salud y no asesoramiento o servicios médicos. Debe consultar a su médico para obtener asesoramiento o servicios médicos, incluso para pedirle consejos antes de empezar una nueva dieta o programa de ejercicios.
Todos los productos y servicios de Cigna son brindados exclusivamente por subsidiarias operativas de Cigna Corporation, o a través de ellas, que incluyen a Cigna Health and Life Insurance Company o sus afiliadas. El nombre de Cigna, el logo y otras marcas de Cigna son propiedad de Cigna Intellectual Property, Inc. Las imágenes se usan con fines ilustrativos únicamente.
956784SP 10/22 © 2022 Cigna. Parte del contenido se suministra bajo licencia.
3. Pruebe opciones “casi caseras”.
Empiece con comidas preparadas y luego agregue sus propios ingredientes frescos para obtener comidas equilibradas.** Estos son algunos ejemplos para comenzar:
Sofrito. Use verduras precortadas, carne magra y condimentos para preparar una sabrosa cena rápidamente.
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Sopa de verduras. Empiece con una lata de caldo de pollo con bajo contenido de sodio y luego agregue verduras congeladas y arroz integral crudo o fideos integrales.
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Pizza. Combine verduras frescas y queso mozzarella con bajo contenido de grasa sobre una masa ya preparada con un frasco de salsa de tomate.
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2. Confíe más en su supermercado.
Aproveche los alimentos precortados, lavados y listos para comer de su supermercado.**
El pollo precocido de la sección de rotisería puede cortarse o desmenuzarse y agregarse a cualquier comida para sumar proteínas.
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Las frutas precortadas, como el melón y la piña, pueden agregarse a un yogur con bajo contenido de grasa o usarse para preparar una ensalada de frutas para comer por la calle.
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Las zanahorias pequeñas frescas, las mezclas de ensaladas y el brócoli y el coliflor cortados son muy buenas opciones para preparar ensaladas, sopas, guisos y sofritos rápidamente.
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1. Mantenga la cocina bien abastecida.
Le será más fácil preparar comidas saludables si tiene los alimentos correctos a su disposición. Compre una buena cantidad de estos productos congelados y de despensa básicos cuando vaya a la tienda:*
Ajo y otros condimentos saludables
•
Pastas y arroz integral
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Salsa de tomate y para pastas
•
Caldo de verduras o pollo con bajo contenido de sodio
•
Frutas y verduras congeladas (evite la sal y el azúcar agregadas)
•
Pechugas de pollo y filetes de pescado congelados (sin empanar)
•
3. Embrace “almost homemade.”
Start with prepared foods, then add your own fresh ingredients for balanced meals.** Here are some examples to start with:
Stir-fry. Use precut vegetables, lean meat and seasoning for a quick and flavorful dinner.
•
Vegetable soup. Start with low-sodium canned chicken broth, then add frozen vegetables and uncooked brown rice or whole-grain noodles.
•
Pizza. Combine fresh vegetables and low-fat mozzarella cheese with a premade crust and a jar of tomato sauce.
•
2. Rely more on your store.
Take advantage of your supermarket’s precut, washed, ready-to-eat foods.**
Precooked chicken from the deli section can be chopped or shredded for some extra protein at any meal.
•
Presliced fruit such as melons or pineapple can be added to low-fat yogurt or used to make a fruit salad for an on-the-go snack.
•
Fresh baby carrots, salad mixes, and chopped broccoli and cauliflower are great for quick salads, soups, casseroles and stir-fry dishes.
•
1. Keep a well-stocked kitchen.
Le será más fácil preparar comidas saludables si tiene los alimentos correctos a su disposición. Compre una buena cantidad de estos productos congelados y de despensa básicos cuando vaya a la tienda:*
Garlic and other healthy seasonings
•
Whole-grain pasta and brown rice
•
Tomato and pasta sauce
•
Low-sodium vegetable or chicken broth
•
Frozen vegetables and fruits (avoid added salt and sugar)
•
Frozen chicken breasts and fish fillets (no breading)
•
3. Embrace “almost homemade.”
Start with prepared foods, then add your own fresh ingredients for balanced meals.** Here are some examples to start with:
Stir-fry. Use precut vegetables, lean meat and seasoning for a quick and flavorful dinner.
•
Vegetable soup. Start with low-sodium canned chicken broth, then add frozen vegetables and uncooked brown rice or whole-grain noodles.
•
Pizza. Combine fresh vegetables and low-fat mozzarella cheese with a premade crust and a jar of tomato sauce.
•
2. Rely more on your store.
Take advantage of your supermarket’s precut, washed, ready-to-eat foods.**
Precooked chicken from the deli section can be chopped or shredded for some extra protein at any meal.
•
Presliced fruit such as melons or pineapple can be added to low-fat yogurt or used to make a fruit salad for an on-the-go snack.
•
Fresh baby carrots, salad mixes, and chopped broccoli and cauliflower are great for quick salads, soups, casseroles and stir-fry dishes.
•
1. Keep a well-stocked kitchen.
Le será más fácil preparar comidas saludables si tiene los alimentos correctos a su disposición. Compre una buena cantidad de estos productos congelados y de despensa básicos cuando vaya a la tienda:*
Garlic and other healthy seasonings
•
Whole-grain pasta and brown rice
•
Tomato and pasta sauce
•
Low-sodium vegetable or chicken broth
•
Frozen vegetables and fruits (avoid added salt and sugar)
•
Frozen chicken breasts and fish fillets (no breading)
•
Pero cuando llega el momento de preparar todas esas comidas saludables, ¿descubre que no tiene tiempo? Un poco de planificación puede ayudarle muchísimo a preparar y servir platos rápidos y saludables.
• Buscar verduras coloridas.
• Elegir proteínas magras, como pollo a la parrilla, pescado, cerdo o tofu.
• Usar grasas saludables, como aceite de oliva y de canola, para cocinar.
• Darle sabor a las comidas con hierbas y limón, en lugar de sal.
Ahorre tiempo en la preparación de comidas saludables siguiendo estos consejos.
But when it’s time to pull together those healthy meals, do you find yourself short on time? A little planning can go a long way to preparing and serving quick, healthy dishes.
Flavor foods with herbs and lemon instead of salt.
Use healthy fats such as olive and canola oil for cooking.
Choose lean proteins such as grilled chicken, fish, pork or tofu.
Look for colorful vegetables.
Ahorre tiempo en la preparación de comidas saludables siguiendo estos consejos.
•
•
•
•
But when it’s time to pull together those healthy meals, do you find yourself short on time? A little planning can go a long way to preparing and serving quick, healthy dishes.
Flavor foods with herbs and lemon instead of salt.
Use healthy fats such as olive and canola oil for cooking.
Choose lean proteins such as grilled chicken, fish, pork or tofu.
Look for colorful vegetables.
•
•
•
•
Ahorre tiempo en la preparación de comidas saludables siguiendo estos consejos.
*Healthwise. “Healthy Eating Basics: Building Healthy Meals.” https://www.healthwise.net/intracorp/Content/StdDocument.aspx?DOCHWID=acl6014. Page last updated September 8, 2021.
**Healthwise. “Tips for Quick and Healthy Dinners.” https://www.healthwise.net/intracorp/Content/StdDocument.aspx?DOCHWID=ack9347. Page last updated September 8, 2021.
*Healthwise. “Healthy Eating Basics: Building Healthy Meals.” https://www.healthwise.net/intracorp/Content/StdDocument.aspx?DOCHWID=acl6014. Page last updated September 8, 2021.
**Healthwise. “Tips for Quick and Healthy Dinners.” https://www.healthwise.net/intracorp/Content/StdDocument.aspx?DOCHWID=ack9347. Page last updated September 8, 2021.
*Healthwise. “Healthy Eating Basics: Building Healthy Meals.” https://www.healthwise.net/intracorp/Content/StdDocument.aspx
?DOCHWID=acl6014. Page last updated September 8, 2021.
**Healthwise. “Tips for Quick and Healthy Dinners.” https://www.healthwise.net/intracorp/Content/StdDocument.aspx
?DOCHWID=ack9347. Page last updated September 8, 2021.