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 An old saying, "Haste makes waste" might apply if you see a great buy, purchase multiple items, then let them become outdated and have to toss them out.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
Beans. Legumes. Pulses. Whatever you call this plant group, they... Read More
In the last twenty years, a huge and growing body... Read More
Because all of us have been brought up eating junk... Read More
Do you notice your child putting off going to the... Read More
Most of us are "regular" people. We don't eat the... Read More
Recently, I had the pleasure of seeing my 6-month old... Read More
In the brain, a typical protein can live for approximately... Read More
The word 'homeostasis' is made up of two Greek words:... Read More
Dr. Arthur Agatston, the cardiologist who developed South Beach Diet... Read More
The field of nutrition is awash with charts, tables, diagrams,... Read More
Increasing the fiber in your diet has been shown to:... Read More
DeathDeath. Why it happens? Why do we die? Why do... Read More
If you're looking for a power-packed entr?e or soup to... Read More
We all need fat in our diet on a daily... Read More
Better sleep = better metabolism. I have been saying it... Read More
The American Heart Association recommends that you eat a variety... Read More
There are basically four major components, or essential molecular components... Read More
What is health? Everyone wants this thing called health, and... Read More
Because of consumer demand, the food industry focus is on... Read More
If you're suffering from constipation, you are no doubt looking... Read More
The natural antioxidants in Oat Bran can significantly reduce blood... Read More
Before we get to honey we have a question from... Read More
Each and every person living in the UK is... Read More
Your healthOrganically grown fruit and vegetables are not covered in... Read More
The most incredible thing you can do for yourself is... Read More
expert residential cleaners Winnetka ..Mineral nutritionSearching for mineral nutrition information is much easier today... Read More
Here's a conundrum: While experts agree that high cholesterol and... Read More
It is amazing to be able to say I am... Read More
You must add some fresh cherries, which are now in... Read More
Many low carb dieters fall victim to "carb creep," which... Read More
The importance of protein in a healthy diet is well... Read More
Because all of us have been brought up eating junk... Read More
Most digestive disorders develop because of the bodys inability to... Read More
The problem with sugar is that it doesn't contain any... Read More
During the past thirty years there has been a steadily... Read More
What is the Atkins diet and how can it help... Read More
The story of creation begins with water. Water is an... Read More
Your Non-Conscious Mind is 98% of your full power. Over... Read More
Understanding What a Low Cholesterol Diet isBasically, in order to... Read More
Eating grain products - breads, cakes, cereals - have long... Read More
I'm always amazed at how many people seem to know... Read More
Healthy eating is important for everyone, from babies to the... Read More
Here's something you probably don't know. The fruit and vegetables... Read More
What is health? Everyone wants this thing called health, and... Read More
In large part, you're in control of your health, not... Read More
Apart from eating many of the wonderful vegetables and fruits... Read More
Finally, a positive solution regarding America's difficult and costly campaign... Read More
Archeological records indicate that man has cultivated the olive tree... Read More
During the Second World War, the Germans used fluoride as... Read More
Herbal teas have long been known to have medicinal benefits... Read More
Nutrition |