That's Fit

How long does it take McDonald's to make a hamburger? My guess is around 30 or 40 seconds. How long does it take to make a healthy meal at home? Much longer, right? Not quite, says Keri Glassman, registered dietitian and part of the Women's Health magazine team. Glassman suggests the following ten easy food flips to help you prepare healthier meals in a jiffy.

1. SWAP THE MAYO (or the sour cream). Instead use nonfat Greek yogurt as a much healthier, low-fat substitution. In addition to being much lighter in the calorie department, nonfat Greek yogurt is high in protein, calcium, and also contains digestion-aiding probiotics.

2. PUREE. Freeze your favorite fruits and vegetables and then days or even months later you can puree them in large batches. In a matter of seconds you can have a healthy and tasty snack. For kids, Glassman suggests purchasing the containers that ice cream manufacturers usually use to make push-pops and filling it with a fruit puree.

3. INCREASE VOLUME. Make your meals bigger without adding any calories. Trust me, it's easier than it sounds. For some easy ways to do this, click here.

4. GO FOR CHICKEN STOCK. Using the low-sodium version, add chicken stock to mashed potatoes or mashed cauliflower instead of butter or cream. You can also use chicken stock when you steam vegetables for added flavor rather than using butter or oil.

5. CONDIMENTS. Steer clear of those high in fat and sugar and instead opt for herbs, spices, and even low-sodium soy sauce, lemon juice, brown mustard, vinegars, and salsa.