Everybody eats, but not everybody chooses a healthful diet. Do you grab whatever you see first and gobble it down to quiet your growling stomach? Or maybe you keep eating…and eating, figuring if you eat enough, you'll certainly get all the vitamins and minerals you need. Eating a lot does not guarantee that you will get the nutrients you need.
The best way to ensure that you're eating a nutritious, balanced diet is to plan your meals ahead of time. There are numerous advantages related to planning your meals.
- You can make sure that you get a variety of foods and nutrients. The U.S. Department of Agriculture recommends that you eat a wide variety of foods to gain optimum health.
- You will save money by making better use of the food you buy. You will find fewer mysterious moldy gray lumps in your refrigerator.
- You can shop more effectively by buying those foods that you need for specific meals you have already planned. You will also be less likely to impulsively buy something that looks or smells good as you pass the supermarket deli.
- You can balance a higher calorie lunch with a lower calorie supper.
- You can make sure you have carrots, celery, bananas, apples, and oranges for snacking.
- You can plan to have foods from most of the food groups, most meals. Follow the recommendations of MyPyramid.
How to Make a Plan
Decide what you want and need. Do you want to lose weight? Do you want to cut down on fat and saturated fat? Do you want a diet that gives you a lot of energy for sports and other activities?
Whatever your goals are, you will want a balanced diet – one that contains all the nutrients you need for good health. You can control calories by choosing smaller servings or reducing the number of high-calorie foods.
- Make a list of all the foods you like. Start your menu planning with foods from your list that fit into each food group: grains (whole-wheat bread, rice, pasta), fruits, vegetables, dairy, meats, and legumes. If the foods you like best are high-fat and high-calorie, cut down on them. But you don't have to take them off the list altogether.
- Try one new healthy food each week. You might even like it.
- Your plan doesn't have to be written in stone. You can plan three or four different breakfasts, for example, and just rotate them or decide the night before. Just make sure you have everything you need.
- Always start each day with a good breakfast. Oatmeal, high-fiber cereal, whole-grain waffles, or low-fat granola would be a good start. Add juice, toast, and a bit of fruit and you will make it through the morning in good shape. It doesn't have to take a long time to prepare a good breakfast. Oatmeal cooks in a minute or two in the microwave. Waffles can be made in bulk and frozen. Just pop one or two squares in the toaster and you're in business.
- Lunch should be big enough to get you through the long afternoon. Soup and sandwiches are quick and easy. A green salad, with lots of assorted vegetables, can be prepared the night before and refrigerated. (Be sure to use low-fat dressing.) Fat-free yogurt and fruit take very little preparation time. If you go out for lunch, find the fast food factory with the lowest fat and highest nutrition. Most restaurants will have nutritional information on all the dishes they offer.
- A light supper is a good idea. In reality, however, most people eat their largest meal in the evening. Planning ahead can help you keep supper lighter. Steamed vegetables are nutritious, filling, and low in calories. After several helpings of vegetables you aren't quite so hungry for a sizzling sirloin. If you need it, a three-ounce serving of meat (hopefully not fried) is moderate and will not add too much fat, cholesterol, or calories to your meal. Try not to eat anything after 8 p.m. Give your digestive system a rest until breakfast.
Once you have your plan written down, post it on your refrigerator. Be flexible. At the end of the week, evaluate your plan. Did you stick to it more or less? Are you satisfied with the results? Did you save time and/or money? Are you willing to try it for another week? Do you need to make some adjustments in foods or amounts to make it work better for you?
It might take several weeks to get the hang of meal planning if you're not used to it. Don't give up. Your health and nutrition will improve when you plan – and eat – good tasting, low-fat, healthful meals on a regular basis. |
