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 An old saying, "Haste makes waste" might apply if you see a great buy, purchase multiple items, then let them become outdated and have to toss them out.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

USDA.gov (press release) (blog)

National Nutrition Month: Raising a Healthier Generation through Diet, Education
USDA.gov (press release) (blog)
Our nutrition assistance programs, such as the National School Lunch and School Breakfast Programs, provide children with the nutritious food they need to lead healthy lifestyles for the long term. To make this happen, it's imperative we teach our ...
Schools celebrate child nutrition with push for breakfastWECT-TV6
Dodge City Middle School leads breakfast initiativesDodge City Daily Globe
Efforts underway to improve participation in school breakfast program in KansasThe Kansas City Kansan
Public News Service -Wisconsin Ag Connection
all 36 news articles »


Pulse

Distorting Nutrition Facts to Generate Buzz
Huffington Post
In mid-February, the government released a scientific report that will shape its 2015 Dietary Guidelines for Americans. Think of it as America's basic nutrition policy. Most people who read the report would have viewed it as a snore; not much has changed.
Full Circle on What's Best to EatNew York Times

all 5 news articles »


The News Journal

March is nutrition month, and start of annual challenge
The News Journal
What we choose to eat on a regular basis has an impact on our energy level, our weight, our immune system and our risk of chronic diseases like type 2 diabetes and heart disease. Each March and throughout the year, the Academy of Nutrition and ...
March: A month of food, nutrition and agricultureOhio's Country Journal and Ohio Ag Net
Recipe and photo challenge for National Nutrition MonthRochester Democrat and Chronicle (blog)
HEALTHY LIVING: Is all nutrition advice good for you?Newbritainherald
One Green Planet -FOX 40 News WICZ TV -KUSI
all 45 news articles »


cleveland.com

Pump up the nutrition during Lent with sweet potatoes, fresh ricotta or ...
cleveland.com
Jamie Simpson, a young chef from the Culinary Vegetable Institute in Milan, sister to the nutritional education program called Veggie U, gave us this recipe for Chili-Lime Glazed Sweet Potatoes with Ricotta Cheese this summer. But it's just as ...



Military Times

New site gives MRE nutrition facts
Military Times
What about the nutrition value of an entire Pork Sausage Patty, Maple, meal? This information is readily available on the packaging of combat rations. But a new online database lets troops get that information before they get into the field. The Combat ...



Journal Times

Quinn on Nutrition: Multiple choices from 2015 Dietary Guidelines
Journal Times
Every five years, this esteemed group of nutrition professionals convenes to review the findings from current nutrition research. Based on the evidence at hand, these advisors makes recommendations out of which will become the 2015 Dietary Guidelines ...
Nutrition Panel Cracks Down on SugarKOLO
Local nutrition experts praise, question proposed new US dietary guidelinesWorcester Telegram
Nutrition panel tells allHudson Reporter
Live Science -Forbes
all 94 news articles »


NOLA.com

LSU nutrition center groundbreaking delayed
NOLA.com
LSU will delay the groundbreaking for the athletic department's $12 million Tiger Nutrition Center in wake of the anticipated deep cuts in education, the school said in a statement issued through the sports information office. LSU athletic director Joe ...
Construction of nutrition center for LSU athletes delayedRock Hill Herald
Construction of $12M LSU nutrition center delayed because of proposed budget ...The Advocate

all 14 news articles »


School lunches part of nutrition conference discussion
KXAN.com
WASHINGTON, D.C. (NBC) — Parents, what your child eats at school will be part of a discussion Tuesday in Washington. Nutritionists from around the country are meeting for their annual conference on school nutrition. They are calling for a change in ...



Huffington Post

What Nutrition Experts Eat On Vacation
Huffington Post
If you're a healthy eater who practices portion control, you know a vacation can put a dent in your healthy lifestyle. Whether you're kicking back and relaxing for a week or getting to know a new city, counting calories doesn't exactly sound appealing ...
What Nutrition Gurus Consume On Holiday vacationBeacon Review

all 3 news articles »


Woodstock Sentinel Review

Oxford school nutrition program gets national honor
WTVA
OXFORD, Miss. (WTVA) -- The Oxford School Distict has earned national recognition for its nutrition programs. The OSD Child Nutrition Department recently earned the HealthierUS School Challenge Bronze Award for its commitment to providing healthier ...
Oxford School District Child Nutrition Department Earns National Distinction ...The Local Voice
School Nutrition Partnership seeks new membersWoodstock Sentinel Review

all 3 news articles »

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