Dieting -- The Basic of Meal Planning

BASIC MEAL & MENU PLANNING

As a basis for meals and menu planning, refer to the pyramid information mentioned earlier to make sure you have the basic food requirements met for all family members. Then cross check and plan by looking over basic food categories to target healthy foods to fit the lifestyles and health of everyone. For example, if someone has depression, add some foods mentioned above to his or her dietary plans that aid in the healing and prevention of depression.

Meal planning also depends upon several factors like the number of people eating, meal times, special dietary concerns, budget, available foods, and recipes on hand and likes and dislikes of everyone who will be eating. Begin by choosing foods and recipes that you like and know how to prepare well and that fit into everyone's dietary plans. If one or more people have special needs, like diabetics, plan ahead for substitutions either in the food preparation or food substitution for that individual or for those individuals.

Add variety to your meal planning. Have other family members jump in and prepare meals some nights and on weekends. Kids enjoy making macaroni and cheese, so host mac-n-cheese night on Wednesdays, for example. Then alternate different vegetable combinations, colors and textures to vary the menu on a weekly basis (no need to let boredom take over on Wednesdays with the same routine!)

Also note seasonal food selections for savings. Create menus and meals based upon what's on special that week or month. Hint: stock up and store or freeze special-priced items and family favorites when possible and storage room and the budget allow. But don't over do it. With convenience stores and supermarkets for food shopping in practically every neighborhood anymore, there is no need to hoard. An old saying, "Haste makes waste" might apply if you see a great buy, purchase multiple items, then let them become outdated and have to toss them out.

One fun way to save is by trading coupons and working out food deals with friends, family, neighbors, your church group and anyone else who'd like to join in. Food cooperatives and farm markets available in your area may offer special pricing to groups or large purchases. So team up for better purchasing power and split everything up between group members. If you're not into that much organization, go one-on-one with a neighbor, other friend or relative. Buy a huge bag of potatoes, onions, oats, and / or other foods, then share.

COOKING TIPS

Here are some cooking tips to help with your perfect dietary planning:

Low-Fat Supplies - -Keep these on hand. Butter-flavored low-fat vegetable cooking sprays are out there. So is apple sauce in place of some oil in recipes. Also keep the following handy: lemons, limes, your favorite fresh herbs and spices, evaporated skim milk, cornstarch, plain non-fat yogurt, flavored vinegar, and onions.

Substitute ? Check recipes and ingredients and where applicable, cut fat and calories by using:

? Fat-free or reduced-calorie versions

? Skim milk, 1 percent or 2 percent milk for whole milk

Cooking Skills - - Hone in on or learn how to:

? Saut?, as with vegetables in water or broths.

? Use coking sprays or nonstick cookware.

? Cook in foil or parchment paper to seal in juicy flavors

? Trim fat from meats

? Stir-fry, bake, roast, poach, microwave, steam and broil

? Experiment with seasonings (herbs, spices)

Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer.
Sign up for her free Exercise Advice journal at http://www.abs-exercise-advice.com/journal.html or read more of her articles at http://www.abs-exercise-advice.com/journal.html. Get your free unbelievable abs ball workout http://www.abs-exercise-advice.com/journal.html

custom home cleaning Winnetka ..
In The News:

Expert analysis reveals whether wired Ethernet or wireless Wi-Fi connections are safer for home internet use, plus practical steps to secure your network from attackers.
Australian construction robot Charlotte uses sand, crushed brick and recycled glass to 3D print fireproof, floodproof homes with reduced carbon footprint.
Cybercriminals are using fake invitation emails to trick recipients into downloading malware and stealing personal information and data.
Flying drones could help retailers fight a 93% increase in theft rates as Flock Safety promotes airborne security systems to track suspects and deter crime.
The Fox News Artificial Intelligence Newsletter brings you the latest news on the emerging technology every Saturday, highlighting top stories.
Hacker group Radiant stole data from 8,000 children at Kido nursery chain, demanding ransom and directly contacting parents with intimidation tactics.
As 18 states implement bell-to-bell cell phone bans, creative students use Google Docs, iMessage on MacBooks and Post-It notes to stay connected in class.
A sheriff's captain says deputies often spend hours writing reports between calls, but Axon's AI program, Draft One, helps them save crucial time in the field.
Sora 2, OpenAI's new video-generation app, can create AI-generated videos based on a singular prompt. The results are both mind-blowing and terrifying.
iPhone and Android users can reduce Wi-Fi calling battery drainage through settings adjustments, background app limits and stronger Wi-Fi connections.
Work email scams are becoming harder to detect as criminals use AI and spoofed addresses to trick employees into opening malicious attachments and links.
From her Arizona living room, Christina Chapman ran a covert hub that helped North Korean operatives infiltrate U.S. firms, netting $17 million in stolen salaries.
UC Santa Barbara researchers developed a soft robotic intubation system that achieved 100% success rates for experts and 96% for paramedics with minimal training.
Scammers exploit probate filings to target grieving families with fake fees and debts, Kurt "Cyberguy" Knutsson reports.
Automotive giant Stellantis becomes latest victim of widespread Salesforce breaches affecting companies like Google, Cisco and Adidas this year.
A woman from Washington reunited with her missing Maine Coon cat Louie after 11 days using Love Lost, a free AI-powered pet recovery platform.
Expert cybersecurity tips help Mac owners remove malware infections and strengthen defenses with antivirus software, password managers and system updates.
Meta's AI chatbot training rules bans sexual roleplay with minors and block access to child abuse material as regulators scrutinize its safety measures.
Online banking users face a new threat: web injection scams that overlay fake pop-ups to steal logins. Here’s how to spot them and protect your accounts.
Meta introduced Teen Accounts to Facebook and Messenger while launching a School Partnership Program for U.S. educators to report bullying within 48 hours.
Executive order signed by President Donald Trump tasks Robert F. Kennedy Jr.'s MAHA Commission with using AI to find new cures for childhood cancers.
New FileFix attack tricks Facebook and Instagram users into running malicious PowerShell commands disguised as Meta account maintenance to deploy StealC infostealer.
Step-by-step instructions help users migrate to Windows 11 while preserving emails, contacts, documents, and software licenses during the transition.
Chrome faces its sixth zero-day attack in 2025 as Google patches critical V8 engine flaw CVE-2025-10585 discovered by Threat Analysis Group.
The Hypershell X Ultra exoskeleton features 12 terrain modes and carbon fiber construction to enhance hiking, cycling and outdoor adventures.

Blueberries: Healthy and Easy on the Tummy After WLS

All of my life I believed the best way to... Read More

Ginger 4 Spleen - A Love Story!

For all I prefer to buy my fresh produce at... Read More

When Is The Penny Going To Finally Drop For People?

Hi Readers,My message today is simple short and perhaps blunt... Read More

Seven Habits of Highly Healthy Eaters

"What exercises can I do to ?? As fitness professional... Read More

The Power of Capsulized Foods

For most people, the concept of capsulized food? usually conjures... Read More

How The Food Industry Influences Nutrition and Health

When was the last time you consumed soda? Most likely,... Read More

Summer Sun Cures

With summer comes more sun and with more sun comes... Read More

Healthy Eating Tips for Healthy Living

Eating healthy is fast becoming a way of life. American's... Read More

Cholesterol Does Not Cause Heart Disease

Cholesterol is an essential building block of every cell in... Read More

Aggressive Behaviour Seems To Be Triggered By Early Age Diet

The fact that diet directly affects behaviour is no news,... Read More

Compulsive Eating Alternative: Learning to Eat With Pleasure

Do you allow pleasure from food? Are your senses throughly... Read More

A Heart Healthy Diet Makeover

Heart Disease remains the number one cause of death in... Read More

Omega 3 Fat is Good for Your Heart and for Your Brain

Scandinavian fishermen are a healthy bunch. It had long been... Read More

Is Organic Really Better for You?

I had finally come to a place in my life... Read More

What Actually Is Health?

Nature works mostly on the principle of thing and no... Read More

Missing Link to the Immune System

For decades science has been looking for the answers to... Read More

Body Calling: Maintaining Excellent Health

Our bodies are truly incredible machines. What makes cells healthy?... Read More

Immunity and the Immune System

Since the 1930's the western diet has dramatically changed. This... Read More

The Four Cornerstones of Nutrition

What is nutrition? We hear so many reports today on... Read More

Introduction To Cocaine Addiction

Coke, more commonly known as cocaine is a highly addictive... Read More

Gift of Health

People want to get the very best they can when... Read More

Fish Oil Data-some new facts about Fish Oil

According to the renowned research scientist and inventor of the... Read More

The History of the Acai Berry

The acai (ah-sigh-ee) berry has been around for thousands of... Read More

5 Tips To Lower Your Cholesterol

Cholesterol has been around for thousands of years. It's a... Read More

Ambrotose Complex

Mannatech's patent-pending glyconutrients complex, Ambrotose, is perhaps the greatest wellness... Read More

professional home cleaners Glenview ..