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 An old saying, "Haste makes waste" might apply if you see a great buy, purchase multiple items, then let them become outdated and have to toss them out.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
Why does disease begin in the digestive tract? Your digestive... Read More
So, what is new about this that you already don't... Read More
Dr. Arthur Agatston, the cardiologist who developed South Beach Diet... Read More
The quality of food we eat (or lack thereof) has... Read More
Fruit calories are very healthy as compared to calories in... Read More
Every where you look you see articles or news or... Read More
The key to good hydration is drinking a lot of... Read More
What Ever Happened to the Basic FourThe USDA was originally... Read More
The wonders of modern science continue to amaze us with... Read More
Americans are literally running out of time. Achieving a work-life... Read More
We sometimes hear about ways that we can take care... Read More
"It is a bone-deep change you are going into, my... Read More
Many people experience unpleasant reactions to foods they have eaten... Read More
Calcium helps reduce constipationUsing calcium and magnesium in the right... Read More
Cholesterol has been around for thousands of years. It's a... Read More
Modern life can be stressful. There are so many concerns... Read More
The Food Pyramid, first introduced to the US in 1992,... Read More
Each and every person living in the UK is... Read More
A green and lush oasis in the middle of a... Read More
You're always hungry right? The last thing you have time... Read More
Imagine you're a cell.Inside your body runs the machinery that... Read More
Inflammation is not a disease.Inflammation is best described as a... Read More
Step 1: Eat five to ten servings per day of... Read More
The Zone Diet has been around since around 1995, when... Read More
Fibromyalgia is a chronic and potentially life-altering disorder with symptoms... Read More
luxury cleaning services Lake Forest ..Arthritis - if you suffer from this illness, I don't... Read More
Herbal teas have long been known to have medicinal benefits... Read More
You may have heard of the "Portfolio Diet" wherein it... Read More
Can we really stop the aging process, slow it down,... Read More
I first learned of Milk Soy Protein Intolerance (MSPI) in... Read More
OmegaRx Fish Oil, quoted as being close to a Medical... Read More
Constipation is a condition whereby the fecal matter traveling through... Read More
Did you know that the food you eat when you... Read More
Mineral nutritionSearching for mineral nutrition information is much easier today... Read More
DeathDeath. Why it happens? Why do we die? Why do... Read More
I'm willing to bet you probably haven't heard the word... Read More
All carbohydrates are not the same. Generally it is assumed... Read More
When you actually sit down and think about it, bottled... Read More
Instead of Butter: Use top quality, cold pressed, extra virgin... Read More
Americans are literally running out of time. Achieving a work-life... Read More
Detoxifying the body has become an apparent key preventative measure... Read More
Inflammation is not a disease.Inflammation is best described as a... Read More
Scandinavian fishermen are a healthy bunch. It had long been... Read More
Diets concern especially Americans as they do have a "national... Read More
Have you ever felt like you were completely losing your... Read More
It is ironic how something as obvious as nutrition has... Read More
Your healthOrganically grown fruit and vegetables are not covered in... Read More
Are there any benefits to be obtained from drinking water... Read More
Do you know your ph? By getting ph strips at... Read More
Salt was used long before recorded history began. One of... Read More
Nutrition |