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A Guide To Healthy Meal Planning

Let’s continue our discussion about healthy meal planning and preparation.

When you’re rushing through a busy day, your diet may be the last thing on your mind. Maybe you grab a doughnut during a morning meeting, buy lunch from a vending machine, and pick up a bucket of fried chicken for dinner because your too tired to cook.

As we discussed in last week’s Jua Journal #29 How to Succeed at Meal Planning, if you think you don’t have time for meal planning, think again! Figuring out what you’re going to eat in advance can actually make it more convenient to eat healthy. Plus, you’ll probably spend less on groceries and dining out.

Put your diet back on track. Take a look at these additional tips for taking control of, and refining, your healthy meal planning.

Dealing with the Logistics of Meal Planning

• Schedule by the week. Unless you have a personal chef, it will probably be easier to design your meal plans for several days at a time. That way, you can cook in batches, and make fewer trips to the supermarket. A week at a time is a good starting point.

• Divide up your servings. If you are trying to lose weight, calculate how many calories you need per day. Then, you’ll know about how much to eat for each meal and snack.

• Shop mindfully. Focus on the perimeter of the supermarket, where you’re more likely to find fresh whole foods instead of candy and chips. Visit farmer’s markets and international grocery stores to experiment with exotic ingredients that will add variety to your table.

• Clear away junk food. Make room for healthy fare by minimizing products that are high in sugar, salt and empty calories. If you want to hold on to a few cookies, store them out of site, or look for recipes featuring healthier ingredients, and make your own!

• Ask for support. Invite your family and friends on board. Shopping and preparing meals is more fun when you have company. Even small children can suggest what side dishes to serve, and help with kitchen tasks like tearing up salad greens.

Meeting Your Nutritional Needs with Meal Planning

• Load up on produce. Fill at least half your plate with vegetables and fruits. Aim for 5 to 13 servings a day. Most fresh or frozen produce is high in nutrients, and low in calories.

• Choose healthy fats. Most adults need about 30% of their calories from fat. Good choices include olive oil, nuts, seeds, and fatty fish.

• Create substitutes. Almost any dish can be made lighter. Browse online or pick up a cookbook from the public library that will give you helpful ideas. You may find that you like baked tofu with barbecue sauce just as much as fried chicken.

• Carry snacks. Snacks are part of your meal plan, too. Keep a jar of natural peanut butter in the office refrigerator. Pack a cooler with yogurt and whole grain cereal for road trips.

• Learn to read food labels. Labels provide a great deal of useful information when you know how to interpret the numbers. Check how many calories you’re consuming, and the percent daily values for minerals, vitamins, and fiber.

Whether you enjoy gourmet cooking or barely know how to operate you microwave, there’s a meal plan that will suit your lifestyle and health needs.

As your new eating behaviors become automatic, you’ll find it easier to maintain a healthy weight while enjoying delicious foods!