Examine the Nutrition Facts label for sodium and fat content. As a rule of thumb, look for no more than 3 grams of fat per 100 calories. To maximize the nutritional content, complete your meal with fresh or canned fruit, whole wheat bread and glass of milk. When you re in the mood to cook or bake, make extra servings, divide into meal-size portions and freeze in suitable containers for later. Most casseroles, lasagna, meatloaf and chili make excellent freeze-ahead meals.
Potatoes make excellent single-serving meals when cooked in the oven or microwave.
Top spuds with canned or home-made chili, cheese, lowfat yogurt and chives, vegetables or whatever topping you like. Make super spaghetti by adding some extra vegetables or meat to canned spaghetti sauce. Top frozen pizzas with extra peppers, mushrooms or other favorite toppings. Use your crockpot or invest in a smaller one. Crockpots are great tools for cooking moist foods like soups and chili.