Healthy eating can be complicated for a lot of people. For many, it is attached to the concept that the cooking itself is hard, or the assumption that healthy eating has to be “fancy” or done in a certain way. The truth is, cooking can be as simple as one chooses it to be; healthy can be simple, quick and spontaneous.

If you are a beginner, know that you are not alone. The beginning is always the hardest because you are not yet in the habit of following this as a lifestyle. Also, with so many options out there and different types of foods, determining what is “good” can sometimes be frustrating.

Just remember that everyone starts somewhere. Begin by implementing small changes to your diet. Changes such as: changing from refined and processed white flour foods to whole grain starches such as brown rice; choosing water over sugary drinks; and even choosing grilled over fried.

Chances are if you focus on small changes at a time, you create habits that will last a lifetime.

Also, as busy college students the time it takes to prepare a healthy meal can sometimes be a burden.

Time is important, especially when we live in an era where we are used to things happening quickly. Making lunch or dinner does not have to keep you in the kitchen all day. In fact, there are many ways to make healthy eating quickly.

Last but not least, healthy can be spontaneous. Healthy cooking is not intended to be difficult. Yet, too often people assume healthy eating needs to be fancy.

Be spontaneous, work with what you have in your fridge. Mix ingredients together. This is your opportunity to make some delicious creations.

The following are simple tips that may help:

Add “cooking time” to your schedule – Having a plan is the key to success. Work with the time that you have. For example, some days you may have time to cook a particular recipe. Other days you’ll only have enough time for a sandwich and steamed veggies and that is okay.

Store frozen fruits/vegetables – There’s no shame in buying from the frozen aisle. Did you know, not all frozen foods are bad? For example, fruits and vegetables are two food groups that are just as good if purchased frozen or fresh. Frozen fruits come in handy when on the go, and all you have time for is a smoothie. The beauty of frozen vegetables is that they are super versatile. They can be used as a side or even a mix to many lunch or dinner options.

Do not make it harder than it really is – Follow the K.I.S.S (keep it simple sweetie) motto. Rice, steamed vegetables and a protein source is an example of simplicity.

The following is a recipe that may be used for lunch or dinner.

What you’ll need:

Large pan with a lid

1 lb ground turkey

1 bag of frozen mixed vegetables

1 cup brown rice

2 cans of tomato sauce

Salt to taste

How to:

Cook brown rice as instructed on package

In a large pan, cook ground turkey

Add salt to taste

When ground turkey is browned, add frozen vegetables and tomato sauce. Depending on personal preference on consistency of the sauce you may have to add a little bit of water.

Cover the pan

Let cook for 5-6 minutes

Serve over brown rice