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 An old saying, "Haste makes waste" might apply if you see a great buy, purchase multiple items, then let them become outdated and have to toss them out.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
Several years ago, Marilyn M. couldn't even spell fibromyalgia.Now she... Read More
Fruit Advantage Tart Cherry capsules are a nutritious, all-natural alternative... Read More
The Human Body is in a constant flux with the... Read More
Lactose is the primary carbohydrate in milk. Cow's milk contains... Read More
Most people understand that it is wise to limit the... Read More
The Health and Nutrition Industry has come about as peoples... Read More
Do you know anyone who can't consume milk or milk-based... Read More
Are you sick and tired of the confusion about our... Read More
This is usually the forgotten element of most mass programs.... Read More
For those of us that understand nutrition and it's importance... Read More
It is ironic how something as obvious as nutrition has... Read More
A frequent misunderstanding about macrobiotics is that it is a... Read More
THE RISKNo doubt you've heard of the increasingly popular "raw... Read More
Originally, all foods were "organic" ? grown and prepared without... Read More
Most digestive disorders develop because of the bodys inability to... Read More
The nutritional support in critically ill patients can be explained... Read More
First some terminology.Fructose ... a five carbon sugar that occurs... Read More
Beans. Legumes. Pulses. Whatever you call this plant group, they... Read More
The most incredible thing you can do for yourself is... Read More
People are obsessed with dieting and weight loss! Don't believe... Read More
You've no doubt heard the saying, "You are what you... Read More
Understanding What a Low Cholesterol Diet isBasically, in order to... Read More
Mango is my favorite fruit next to pineapples. They're sweet,... Read More
Most recipes end with instructions to "serve immediately." You could... Read More
Glucosamine is readily produced in the human body and is... Read More
green cleaning service Park Ridge ..How is it that we can't seem to think that... Read More
About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More
BASIC MEAL & MENU PLANNINGAs a basis for meals and... Read More
Understanding ocular nutrition and eye health can be one of... Read More
Question from Jack:A question from Jack, one of the subscribers... Read More
People are obsessed with dieting and weight loss! Don't believe... Read More
It is not a myth. Eating breakfast is an important... Read More
Dr. Christine Wood, M.D, a practicing pediatrician in Encinitas, California,... Read More
Bright white teeth and fresh breath does not necessarily... Read More
Carbohydrates - found in grains, breads, pasta, and sugar, as... Read More
I know you've heard this many times - "Drink more... Read More
You would probably think that I was writing a lot... Read More
Since the beginning of time, everyday fruits have been known... Read More
Fiber is the part of the plant that is resistant... Read More
Since Dr Basant Puri, a consultant psychiatrist and senior lecturer... Read More
Remember the old adage, you are what you eat? The... Read More
Vitamins & Minerals are essential to sustain life. Its what... Read More
Every day we are bombarded with information about food products... Read More
With today's time constraints, stressful jobs, and "thin is in"... Read More
Ionized minerals, colloidal minerals, chelated minerals . . . What... Read More
Fibromyalgia is a chronic and potentially life-altering disorder with symptoms... Read More
Nutrition usually only comes up when people are finally deciding... Read More
Do you know anyone who can't consume milk or milk-based... Read More
Can a child thrive on a vegan diet? The answer... Read More
The Mediterranean Diet is now recognized as one of the... Read More
Nutrition |