There are many factors to consider when planning and cooking meals.It is important to make sure that the meals you are planning are healthy and budget-friendly.You will be able to plan meals in advance if you know the factors.You will save money, eat well and save time.
Step 1: There are a variety of foods in the major food groups.
A balanced diet requires eating a variety of fruits, vegetables, whole grains, low-fat dairy products, and lean meat.Most of the foods you eat are in one of these categories.Whole grains, vegetables, and fruits are the foundation of every meal.Add in a moderate amount of low-fat dairy and lean protein items after establishing a basis of plant-derived foods for a meal.
Step 2: You can use a variety of ingredients.
Good nutrition depends on getting a variety of different foods from within the food groups.Use an assortment of colors, shapes, flavors andtextures to mix it up.The diversity of your choices will appeal to everyone.
Step 3: Take portion sizes into account.
People tend to over eat when faced with large portions.The packages of the foods you are preparing to serve should be checked.If you don't intend to make a lot of food, follow serving size guidelines.A serving of meat or fish is about 3 ounces.1 cup is the serving size of dairy.A serving of vegetables consists of 1 cup raw and 12 cup cooked.One serving of whole grains consists of 1 slice of bread, 1 cup of dry cereal, and 12 cup cooked rice.One serving of fruit contains a piece of fresh fruit the size of a baseball and a cup of dried fruit.
Step 4: Foods with high levels of fat, sugar, calories and salt should be avoided.
A healthy, balanced diet includes a very low percentage of these types of foods.Try to choose healthy fats for your meals because our bodies need fat.A few healthy fat options are avocados, salmon, albacore tuna, nuts and peanut butter.
Step 5: The needs of different age groups are addressed.
Adults over the age of 50 need a lot of calcium in their diet.Small children, adolescent girls, and women of childbearing age need a lot of iron, which you can get from lean meats and cereals.Extra folic acid is needed by women trying to become pregnant.Elderly people need to take more vitamins.
Step 6: Find out if anyone is vegetarian or vegan.
Meat, poultry, and seafood are not eaten by vegetarians.If you're feeding a vegetarian, make sure to get the details from them.Meat, poultry, and seafood are not included in the vegan diet.In order to meet their nutrition needs, vegan and vegetarians need a lot of variety in their food choices.Grains, nuts, and beans are some of the popular food options for people who are vegetarian or vegan.
Step 7: There are food allergies and intolerances.
Make sure to ask about people who have negative reactions to certain foods.Some of the most common food allergens are eggs, milk, peanuts, tree nuts, soy and fish.Another large one is wheat.Lactose is found in milk products, as well as monosyllabic and gluten in bread, pasta, and many wheat products.
Step 8: Find out if anyone is on a special diet.
People with heart disease, high cholesterol levels and high blood pressure need to avoid certain foods.Some of the major foods they should avoid are processed meats, highly refined and processed carbohydrates, and sodas.It is important for people with diabetes to avoid certain foods, so be sure to ask about this one.
Step 9: There are food restrictions related to religion.
Some people do not eat certain foods because of their religion.Food restrictions vary from religion to religion, and there are many different types of religions with food restrictions.Some religions only have food restrictions at certain times of the year, so be sure to ask about it.
Step 10: You should plan ahead.
One way to stick to a budget is to plan your meals in advance.Make a grocery list of needed ingredients and decide which meals you want to make.When shopping, be sure to take the list with you so that you only pick up the items you need.
Step 11: Take a look at current grocery store sales.
Take into account which food products are on sale and where you are shopping when planning your meals.By sticking to your shopping list, you can save even more money.You should check the newspaper for additional ways to save.
Step 12: Seasonal fruits and vegetables can be used.
It will be easier to find seasonal fruits and veggies, and they will also be available in abundance for a lower price than usual.Fruits and veggies are the ideal foods to stock up on when the weather is nice.When fruit and vegetables are not in season, buy canned or frozen varieties, which are usually cheaper and still offer great nutrition.Along with your local grocery stores' produce section, check out any farmer's markets in your area for even more options and organic produce at a low price.
Step 13: You can buy low-cost items by incorporating foods that you already have.
Take a look at what is currently in your pantry.Do you have some canned food items in the back of your pantry?Plan a few meals around that.According to the USDA, the most expensive vegetables are carrots and lettuce.The cheapest fruits are apples, peaches, pineapples, pear, bananas, and watermelon.For low-cost sources of food, look for canned tuna, ground beef and eggs.
Step 14: Determine how much time you have to cook.
The amount of time you have to cook should be taken into account.If you work more than 8 hours per day, you will have less time to prepare meals.It is easier to prepare meals that are quicker.It's a good idea to invest in a crock pot.You do a quick prep the night before, throw everything in the crock pot the next morning and you're done!Your meal will be waiting for you when you return home.You can cook large batches and freeze portions.For a quicker meal prep, use canned items.There is no need for hours of soaking.If you're short on time, use frozen vegetables.You can save a lot of prep time by eating frozen veggies.Baking, grilling and sauteing are included in new recipes.Baking casseroles require a short prep time and once you pop it in the oven, you don't have to babysit it.
Step 15: Make sure you have everything you need.
Make sure you have the cookware, utensils, dishes and other items required for the meals you're planning on hand before you buy all of the ingredients to make them.If you are planning large meals with the intention of having leftovers, make sure you have enough storage containers and Tupperware to accommodate everything.
Step 16: The ingredients can be easily attained if you confirm that.
Fruits and vegetables are out of season in some recipes.It's a good idea to avoid recipes that require gourmet ingredients or other hard-to- find items.If you are planning a large meal, make sure you have easy access to the ingredients.
Step 17: Unless you have help, avoid elaborate food preparation.
If you are cooking alone, don't plan complex meals that require a lot of preparation.Unless you have people in your house that can help you, plan meals that you can easily handle yourself.