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 An old saying, "Haste makes waste" might apply if you see a great buy, purchase multiple items, then let them become outdated and have to toss them out.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

? Sauté, 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. Get your free unbelievable abs ball workout here!


MORE RESOURCES:

Official: Miss. ready for school nutrition standards
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A Dietitian Who Won't Oversell Nutrition to Her Kids
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Instead, it goes on a separate plate in case they change their mind or want to learn more about the food, which is often new or unfamiliar. Why abstain from nutrition lessons while they are eating? Because one of my goals is to raise children who eat ...



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Nutrition is everybody's business. Although individuals and their families ultimately decide on what they eat, it is the government that rules on what is safe and healthy to consume, the farmers who grow crops, and businesses that process these crops ...

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New York Times

Ackman Goes After Herbalife's Nutrition Clubs
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Activist investor Bill Ackman once again denounced weight loss and nutritional supplements company Herbalife as a pyramid scheme, but Wall Street shrugged off his criticism and sent the company's stock soaring 25 percent Tuesday. In a three-hour ...
Bill Ackman Slams Herbalife's Nutrition Clubs: 'It's a Pyramid Scheme'DailyFinance
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Integrating nutrition and agricultural assistance for small-holder farmers can help improve the health of families in the developing world. Photo by: Fintrac. There are no magic bullets in development, though there are often trends that are mistaken ...



Change the storyline to get nutrition to 'stick'
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Kaltoum Adam Imam collects millet in Saluma Area, near al-Fashir in northern Darfur. In areas where food is scarce, like this one in Sudan, nutrition programs can be as desperately needed as they are hard to implement. Photo by: Albert Gonzalez Farran ...

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Managing Nutrition to Maximize Performance
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Sports nutrition is a science now, but it hasn't always been. Roll back the clock some 40 years to the earliest editions of the Volvo Ocean Race, and sailors could be seen boarding the boats overflowing with boxes of roast beef, baked beans, and beer.



Businesses that don't think about nutrition face massive risks
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Companies in the food and beverage business are increasing their focus on nutrition — not just because it may be good for society, but because it's imperative for their bottom line. “Those companies that are not addressing nutrition but are selling ...



School nutrition program receives $155K grant
Northwest Georgia News
Polk School District's nutrition program has received a U.S. Department of Agriculture (USDA) grant, totaling $155,749. The funds will provide elementary students with a variety of fresh fruits and vegetables throughout the school day – separate from ...



Belvidere council asks Warren County for options to closing nutrition center
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The county also plans on closing the Phillipsburg nutrition center, which leaves seniors the option of attending the Washington Township, Hackettstown or newly opened Knowlton Township locations. "People who attend the Belvidere program can drive and ...


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