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 An old saying, "Haste makes waste" might apply if you see a great buy, purchase multiple items, then let them become outdated and have to toss them out.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< /a>

Downers Grove Chicago charter limousine ..
In The News:

A security flaw with Windows Wi-FI allowed hackers to break into PCs using wireless networks. Microsoft updated its security to address the vulnerability.
An artificial intelligence-aided robot from Mitsubishi Electric shattered the world record for solving Rubik's Cube in less than a second.
The Federal Communications Commission has identified the first artificial intelligence robocall scammer. The CyberGuy unpacks how to protect yourself and your information.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents
The popularity of the theater experience may return with 4DX technology that adds a more real-life experience to cinema with motion seats.
The AirYacht is a 656-foot Swiss-made luxury craft that resembles a blimp with a 230-foot lounge area that can accommodate 10 to 40 passengers.
Because we have so many online accounts, it's important to manage them properly to prevent personal information from being compromised.
A controversial video, "EctoLife: The World's First Artificial Womb Facility," is fictional and does not depict an existing technology.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Some of your information can be for sale on the dark web. If you use the same password for multiple accounts, those accounts are in jeopardy of being hacked.
You've got full control over Android's autofill password feature, which is here to stay. Kurt "CyberGuy" Knutsson explains how to activate the feature.
Apple has infused its operating system with artificial intelligence. The tech company also announced the macOS 15, iPadOS 18 and watchOS 11 at a conference Monday.
NewsBreak, backed by a blacklisted firm, reportedly spreads AI misinformation. Kurt “CyberGuy" Knutsson has the latest about the popular app.
Kurt “CyberGuy" Knutsson examines Kenworth’s SuperTruck 2, an aerodynamic tractor-trailer for better efficiency.
Kurt “CyberGuy" Knutsson shows you six steps to securely transfer data to a new computer.
Kurt “CyberGuy" Knutsson introduces you to a robotic dog with unnatural strength that is training for moon missions.
Your iPhone can do much more now. Kurt "CyberGuy" Knutsson describes his top five favorite new iPhone features that Apple has rolled out with iOS 17.
A head transplant video circulating on the internet was produced by a science communicator and film director known for blurring the lines between reality and science fiction.
While you may already use some of the many iPhone tricks out there, we’ve complied a list of six tips to try and six things to avoid to improve your phone experience.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
A Chinese network has scammed over 800,000 international online shoppers by tricking them into giving away credit card information. Here's how to keep yourself safe.
Telos has produced the electric Mini Truck that's compact enough to navigate tight city streets while also hauling cargo to the great outdoors.
Your phone, like so many other things you buy, comes with a built-in expiration date. Here are a few tips to help you make the most of its lifespan.
A new study projects that tech companies will exhaust the supply of publicly available training data for AI language models by sometime between 2026 and 2032.
Even tech giants like Google are not immune to privacy breaches, according to Kurt "CyberGuy" Knutsson, who tackles the issue and gives Google's explanation.

Why Digestive Enzymes Are Vital To Good Health!

Most digestive disorders develop because of the bodys inability to... Read More

Try a Slow-Carb Habit

Carbohydrates - found in grains, breads, pasta, and sugar, as... Read More

Serious About Wanting To Improve Your Familys Healthy Eating Lifestyles?

Dr. Christine Wood, M.D, a practicing pediatrician in Encinitas, California,... Read More

The Two Faces of Chlorine

If you are like most people, you don't enjoy the... Read More

Eat Right For A Healthy Life

Our diet is an essential factor for the formation of... Read More

Nutrition For Your Young Athlete

Nutrition is extremely important for any young person, especially an... Read More

How To Prevent Hypoglycemia

Today's tip is on hypoglycemia (low blood sugar).Hypoglycemia affects both... Read More

Artificial Sweeteners - Are They Safe?

To research the health risks Sweet 'N Low and other... Read More

Protective Effects of Omega-3 Fatty Acids

Omega-3 appear to reduce the risk of heart attack. A... Read More

Omega 3, Close to A Medical Miracle of our Century

OmegaRx Fish Oil, quoted as being close to a Medical... Read More

The Importance of Water

Water is the most abundant substance in the human body.... Read More

16 Quick Tips for Eating at Restaurants or Work

Most of us eat at restaurants for a variety of... Read More

Guidelines to a Healthy Diet

The American Heart Association recommends that you eat a variety... Read More

Healthy Eating for Executives on the Run

For the executive, maintaining the much-needed balance between career, family,... Read More

Six Ways Soy Benefits Your Health

Soy, and most soy-based products, are nutritional powerhouses. Soybeans are... Read More

Hypertension -Twelve Simple Things You Can Do To Lower Your Blood Pressure

Headlines:Nearly a quarter of American adults just got diagnosed with... Read More

Got Soy? Milk, Snuff, and Soy Beans

Milk is highly underrated. Experts say, America finds itself in... Read More

Heart Health ? Fish Oils To The Rescue

In a world where heart disorders and diseases are becoming... Read More

Bathing Suit Season - A Nutritional Guide

Spring is in the air and ? summer is around... Read More

The Top 10 Ways to Improve Your Diet, Your Health & Your Life!

Because I believe diet and exercise are so important, I'm... Read More

The coq10 Benefit

Coq10 is also known as Coenzyme Q10.This co q10 is... Read More

Blueberries and Their Role in Cholesterol Control

Our bodies need cholesterol. We use cholesterol to produce vitamin... Read More

Green Tea and Cholesterol Facts

A green and lush oasis in the middle of a... Read More

Soytastic ? The Health Benefits of Soy

It is often taken as a given fact that soy... Read More

What To Eat When You Are Sick

Did you know that the food you eat when you... Read More

shuttle to O'Hare Richton Park ..