Meal planning involves designing nutritious meals that are also tasty. When we plan nutritious meals, we try to involve elements from the basic food groups. Without meal planning, we sometimes tend to leave out a few essential groups. When our daily diet consists of food from just a few of the basic groups, we lack some of the nutrients that we need to be healthy.
Including Carbohydrates in Your Diet
Most of our meals tend to include carbohydrates. This is the easiest
group to include in our meal plans. Breakfast might include cereal or bread
or fried dumplings, which are made with flour. Lunch might include
rice, a pasta salad, or sandwiches made with whole wheat bread. Dinner
might include boiled green bananas, boiled yam, mashed potatoes, roasted
breadfruit, or fried rice.
Including Protein in Your Diet
Beef, tofu, chicken, fish, corn and eggs are some of the sources of
protein in our diet. Breakfast might include hominy corn porridge, wheat
bulgur porridge, and fried eggs. Lunch might include roasted fish or
braised tofu, or red peas soup. Dinner might include curried veggie
chunks, baked chicken, jerk pork or stewed peas.
Including Vegetables and Fruit in Your Diet
It’s easy to snack on fruit and keep your weight down. Even vegetables make nice snacks. You can cut your favorite vegetables, such as carrots, for example, into sticks. Enjoy them plain or with a dip.
steamed callaloo, kale or another dark green vegetable in your
breakfast; add lettuce, tomatoes or carrot to a sandwich for lunch. Make
shrimp, chicken or tofu with stir fried vegetables for dinner. Serve
pumpkin along with rice as part of dinner.
Fruits and vegetables
can be used together or alone, to make fresh, healthy juices. You can
include apples in a tossed salad with tomatoes, carrots, lettuce,
raisins and cabbage and enjoy it at lunch or at dinner. Buy your fruit
and vegetables at the farmer’s market for bigger savings.
Including Nuts and Oils in Your Diet
Including nuts and oils in your diet is easy. With nuts and oils, the
challenge is usually keeping it below the recommended daily allowance.
Nuts contain oils, which make them taste really good. It’s easy to snack
on nuts through the day, or add nuts and seeds to cereal in the
Many cereals are already made with a combination of nuts
and seeds. Many stores sell your favorite nuts and seeds in wholesale
quantities, so you can buy them like that and save money.
margarine, canola oil, peanut oil and olive oil are used a lot in
cooking. Olive oil has many health benefits but it is more expensive
than regular vegetable oil. You can use olive oil to make your own salad
dressing, or put a little on your chicken when you’re baking it.
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