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 An old saying, "Haste makes waste" might apply if you see a great buy, purchase multiple items, then let them become outdated and have to toss them out.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

? 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. Get your free unbelievable abs ball workout here!


MORE RESOURCES:

The Denver Post

Conifer and Evergreen organizations cook up nutrition education
The Denver Post
Yvonne Lipson, center, teaches a Cooking Matters class at the Mountain Resource Center on Nov. 19 in Conifer. Cooking Matters is a six-week class that teaches community members about healthy, affordable cooking practices. (Anya Semenoff, YourHub).



NutraIngredients.com

Appropriate reference amounts important for effective use of nutrition ...
Medical Xpress
The study, published in the European Journal of Clinical Nutrition, reveals that overall, participants correctly ranked foods according to their objective healthfulness and could distinguish between more and less healthful variants of foods with the ...
Nutrition labelling requires 'appropriate' reference amounts: Consumer studyNutraIngredients.com
Consumers make more healthful choices of foods using nutrition labelsNews-Medical.net

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Holiday nutrition, staying realistic
Kansas First News
“The Thanksgiving basics are pretty nutritious wholesome foods,” says HyVee dietitian Amber Groeling. But with a little homemade help, those nutritious foods become holiday favorites. Even those with good intentions to eat healthy, often resort back to ...



NBCNews.com

Nutrition info to start displaying at area restaurants, vending machines
WQAD.com
“We are currently in the process of updating all of our nutritional information. We are going to do it on our pizzas first, which you can find on our website as well, and then hopefully it'll start to make its way into the menus,” said Jennifer Cox ...
Food trucks escape Obamacare's new rules on nutrition labelsTheBlaze.com (blog)
FDA Issues Restaurant Menu Nutrition Label RegulationsRoll Call (blog)
Convenience stores, movie theaters, amusement parks to fall under new FDA ...Tribune-Review
NPR (blog) -Al Jazeera America -Washington Post
all 823 news articles »


This Week's Nutrition News Feed
Healthy Eats (blog)
In this week's news: Study casts shadow on claims that blueberries improve night vision; researchers provide an unforgettable reason to avoid trans fats; and a whole heap of new whole grains to try. Berry Revealing Study Blueberries — so delicious, so ...



Brown bag school lunches have little nutrition - lots of dessert
Los Angeles Times
What could be more wholesome for students than a bag lunch packed at home? A lunch from the school cafeteria. Researchers found that the typical lunch brought from home contained far fewer vegetables, fruit and whole grains than federal nutrition ...

and more »


Hesperia woman changes life through fitness, nutrition
Victorville Daily Press
“She was intimidated by the gym at first, but I was able to relate to her and she felt as ease,” Castro said. “We did some bodyweight training at first and then we worked on a consistent nutrition plan. We also worked on meal planning, preparation and ...



NFL grub: Nutrition tips from Rashad Jennings
NFL.com
When you're an elite athlete, you have to be ready to make the big play when they call your name. A big part of that is making sure you're fueled by the right diet. New York Giants running back Rashad Jennings knows all about changing his lifestyle.

and more »


School of Public Health to add Nutritional Sciences Department
The Michigan Daily
Currently, there are three existing pathways available to graduate students interested in nutrition that are offered through the Public Health School's Human Nutrition Program. These three programs are being moved from their current home in the Public ...



University of Virginia The Cavalier Daily

McAuliffe issues executive order to improve state nutrition
University of Virginia The Cavalier Daily
Gov. Terry McAuliffe issued an executive order Thursday to help improve access to nutritious food in Virginia. The order established the Commonwealth Council on Bridging the Nutritional Divide, with First Lady Dorothy McAuliffe serving as chair. The ...

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