Plan ahead for a healthy game plan

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> Plan ahead for a healthy game plan

> By SHARON KENNEDY WYNNE, Times Staff Writer

>

> You can't put a homemade dinner on the table seven nights a week, but you do

> want your children to eat healthfully. Between soccer (baseball, ballet,

> cello) practice and homework, there's time for a decent meal but only if you

> plan ahead.

>

> Some suggestions:

>

> Planned leftovers

>

> When you know you will have busy nights on Tuesday and Thursday, make enough

> food on Monday and Wednesday to have leftovers.

>

> * Boil twice the amount of pasta needed and save half with a little olive

> oil in a zipper-lock plastic bag or airtight container. The container will

> keep in the refrigerator for three days and can be reheated in a microwave

> or on the stove top with jarred sauce.

>

> * When grilling, prepare an extra half-dozen chicken legs sprinkled with

> seasoned salt. Serve these cold at home or as part of a sideline dinner.

>

> * Make extra chicken or buy a rotisserie chicken and shred the leftovers,

> which can be mixed with barbecue sauce for a quick sandwich or with salsa

> for easy tortilla or quesadilla filling.

>

> * When browning meat or cooking chicken, make extra and freeze it in

> one-serving containers that can be used for sauces, sandwiches or burritos.

>

> The healthiest takeout

>

> * Vegetable, roast beef and turkey subs on whole wheat bread. Go easy on the

> mayonnaise or ask for mustard instead.

>

> * Chef salads found in most sub shops and pizza parlors, with the dressing

> on the side. Or take home the salad and use your own fat-free dressing.

>

> * Thin crust pizza, light on the meat, heavy on the vegetable toppings.

>

> * Chinese takeout, but order an extra side of steamed vegetables to mix in.

> This stretches the entree, adds nutrition and reduces fat.

>

> * Grilled items, such as a small hamburger, rather than fried food. Many

> places offer milk or juice as well as soda. And no supersizing.

>

>