Podcast Interview #14: Healthy Food Decisions and Meal Prep Tips with Jocelin Lamprey

We welcome back Jocelin Lamprey, RD, LDN, to the show this week to get some meal prep tips and healthy food decisions!

We get down to the nitty gritty with practical advice for food selection, meal prep, strategies for easy implementation, and much more!

The podcast can be found on:iTunes / Google Play / Anchor / Player.FM / OvercastHighlight - "Clip: Practical Meal Prep Strategies to Save Time and Money" available in bite-sized form on the show!

0:00 - Introduction - listen to the first interview for more on her background!

0:50 - Jocelin’s strategies for food selection when you don’t know where to turn for healthy options

• Step 1: Look for fiber: fruits, vegetables, whole grains - and protein: plant based or quality animal proteins
• Step 2: Pairing those high fiber foods with proteins (Recipes available at DayByDayNutrition.org)

4:50 - How to make changes from current diet habits to a new and healthy routine?

• Don’t make a 180 degree turn, make small changes.
• Ex: replace buttered toast —> toast with hard boiled egg and avocado on top
• Sneak vegetables into sauces, sautée vegetables to go into pasta sauce
• Try zucchini noodles
• Whole grain pastas and breads, wild rice over white
• Smoothies: with a little spinach blended in, and choosing whole fruits with water or coconut water instead of fruit juice (more fiber and less sugar this way)
• Salad dressings homemade - ex: vinegar, olive oil, mustard (no additives)
• Choosing lower calorie dips - ex: salsa, hummus are higher fiber and protein

9:20 - Importance of variety in food selection, switch it up! Try new recipes by looking for quality ingredients

10:10 - How to prepare meals? Helping you saving time, money, and make better nutritional choices.

Suggestions:

• Assess which meal will make a big difference in your lifestyle? Opportunities for replacing with a healthy option.
• For the first week or two at least, start slow and pick just one meal to prepare for.
• Make an appointment with yourself to set aside the time to prepare the week’s portions for that meal.

Meal examples - looking for high fiber with protein:

Breakfast:

• 1 or 2 hard boiled eggs with a fruit
• Overnight oats - in a mason jar or single portion food container, add steel cut oats with milk or water the night before, could add a tsp of walnuts, some blueberries if you like
• Could do these 3-4 days in advance

Lunch (easy for many people because usually little time to eat lunch with work):

• Ground turkey with spices (minimal oil and butter)
• Whole grain: quinoa, brown or wild rice, couscous, barley, etc.
• Baked vegetables - really great flavor: cauliflower, broccoli, kale, carrots (at 350 degrees until crispy with some spices and a little olive oil)
• Fill container 1/4 protein, 1/4 grain, 1/2 vegetables
• Adding variety: use different seasonings each day to have unique flavors each day

Dinner:

• Could follow a similar style as lunch
• Double or triple recipe to create leftovers and put in the freezer, then when you don’t have time to prep meals one week or weekend, you’ll already have a backlog of food made you can pull out to eat.

Summary: Set yourself up for success - start small, picking 1-2 recipes for 1-2 meals, then over time building that inventory.

Generally - food in fridge lasts 2-3 days, so for longer than that, put in freezer

17:05 - Healthy Triggers:

• Bonus Meal Prep Tips: Right when you get back from getting groceries: chop up some fruits and vegetables so you’ll be more likely to grab a few of those than having them tucked away in a drawer unprepared. Also easier to throw in a stir fry or grab to eat with some hummus for a snack.

18:15 - Additional questions? Contact Jocelin

Jocelin@DayByDayNutrition.org

(781) 779-5877

DayByDayNutrition.org

19:00 - If Jocelin could change one thing about the health and fitness industry, what would it be?

• Governmental financial incentives to produce cheap dairy and meats products, with no such incentives for fruits and vegetables, making then much more expensive and harder to access.
• Reducing governmental control of particular food access - consumer education is rapidly increasing, but governmental intervention is stunting markets ability to correct.

21:40 - Jocelin’s closing quote: “Nothing is impossible, the word itself says, ‘I’m possible’"

Thank you for listening to these meal prep tips and diet ideas!

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