How to eat healthily if you don’t like cooking
There are lots of reasons you might not always feel like cooking. Maybe you’re too busy, too tired, or just don’t enjoy it! Even people who like cooking have days when they don’t feel like preparing a meal or have limited time to cook. Here are my top tips to help you eat healthily without making your own meals.
Can you eat healthy without cooking?
If you don’t feel like cooking, it doesn’t mean you have to miss out on healthy, nutritious food. You can still get a balanced diet from pre-made and packaged food. But it’s important to know how to read the nutritional information on food labels so you can make an informed decision on what to eat.
How do I read pre-made and packaged food labels?
Some pre-made and packaged foods will be labelled as low in salt, fat, or sugar. These can be healthier choices.
- Low salt means there are 0.3 grams of salt or less per 100 grams of the food.
- Low fat means there are 3 grams of fat or less per 100 grams of the food.
- Low sugar means there are 5 grams of sugar or less per 100 grams of the food.
Here are a few things to remember when checking the labels on packaged food.
Traffic light labels
Some food packets have traffic light labels on the front. You can use these to get an overview of how healthy the food is. They use a traffic light colour coded system to show how much fat, salt and sugar is in the food. They also indicate how many calories are in the food.
The products are put into red (high), medium (amber) or low (green) categories. Try to choose foods with more green than red categories where possible.
Sometimes, the traffic light system can be misleading. For example, oily fish can be in the red category for fat meaning it is high in fat. But oily fish contains healthy fats and therefore should not be avoided just because it’s colour coded ‘red’.
Ingredients lists
Ingredients are listed in order of quantity. So, if added sugar is in the top three ingredients, it’s unlikely to be a healthy option.
Remember - there can be lots of other names for common ingredients. For example, sugar may be listed as:
- dextrose
- maltose
- sucrose
- syrup
- molasses
- fructose
- glucose
- invert sugar
Choose healthier convenience foods
With so many of us leading busy lives, there are more and more convenience foods appearing on our supermarket shelves.
These often have a bad reputation for being high in calories, fat, salt, sugar, and unwanted additives. But there are lots of healthier convenience foods available too, so it can be helpful to know what to look for. Some great options include:
- microwaveable pouches of wholegrains like brown rice and quinoa
- tinned pulses like lentils or chickpeas
- ready-made salads
- chopped and ready-to-cook vegetables (fresh, canned, and frozen varieties)
- bake in the bag or tinned fish
- vegetable soups (look for low-salt options and avoid cream-based soups)
Choose healthy snacks
Most snacks don’t require any cooking at all. If you get hungry, try not to reach for ultra processed or sugary foods like chocolate or crisps. Instead, choose healthy snacks such as:
- fresh fruit
- chopped vegetable sticks and hummus
- a small handful of unsalted nuts and dried fruit
- low-sugar cereal bars
- Greek or natural yoghurt
Make healthy choices when eating out or ordering in
If you often eat out or order takeaways the following might help.
- Avoid fast-food outlets and ‘all you can eat’ buffets.
- Swap side dishes like fries or garlic bread for a healthier option of mixed salad or steamed vegetables.
- Choose sugar-free, low-calorie soft drinks or water over fizzy or alcoholic drinks.
- Choose grilled, baked, or steamed dishes instead of deep fried, creamed, or battered options.
- Enjoy fish, seafood, or chicken rather than red meat dishes.
- Don’t choose your food when you’re really hungry. You might be more likely to order a large, unhealthy meal and lots of sides.
- Have a look at the menu online and decide what to order in advance.
- Wait a little while before having dessert – as it takes a while to feel full. If you still fancy something sweet, opt for a yoghurt or fruit salad. You could also share a dessert with a friend.
Create your own smoothies
Smoothies are a great way to get vitamins and minerals into your diet without having to cook. They can make a great breakfast or snack.
There are lots available to buy, but they’re also quick and easy to make yourself.
Blend some fruits and vegetables together and add your favourite milk or yoghurt. You can also add nuts, nut butters and seeds to add some protein and healthy fats.
Remember that one small glass (150ml) of smoothie counts as a maximum of one portion of your 5-a-day, even if it contains more than one different type of fruit or vegetables.
Make cooking as easy as possible
If you do decide to get in the kitchen, making a healthy, home cooked meal doesn’t have to be difficult. There are lots of recipe books, websites and apps filled with quick and easy meal ideas to try.
Start with something easy that doesn’t need lots of ingredients, equipment, or time to make. You can also use frozen or pre-chopped vegetables to make it even easier. One-pot recipes, pasta bakes and casseroles can be a great place to start.
Make the most of any time you do spend cooking by making big batches so there’s always food leftover for another meal. For example, if you’re making a casserole or stew, cook two or three servings so you have some ready for the week ahead.
You can also freeze any leftover portions of your meal so that you have something ready to grab when you need it.
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Sources Sources
- Food labelling: nutrition information: Food Fact Sheet. British Dietetic Association. www.bda.uk.com, published February 2022
- Salt: Food Fact Sheet. British Dietetic Association. www.bda.uk.com, reviewed June 2023
- Fat facts: Food Fact Sheet. British Dietetic Association. www.bda.uk.com, reviewed December 2021
- Sugar and your health. British Dietetic Association. www.bda.uk.com, published January 2022
- Food labelling and packaging. www.gov.uk, accessed 29 August 2024
- Healthy snacks: Food Fact Sheet. British Dietetic Association. www.bda.uk.com, published January 2022
- Fruit and vegetables – how to get five-a-day: Food Fact Sheet. British Dietetic Association. www.bda.uk.com, published August 2023
- Eat well, spend less: Food Fact Sheet. British Dietetic Association. www.bda.uk.com, published April 2024
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