Try to make plant-derived foods such as whole grains, vegetables and fruits the foundation of every meal. [2] X Trustworthy Source Health. gov Online collection of health and fitness standards set by the U. S. Office of Disease Prevention and Health Promotion Go to source After establishing a basis of plant-derived foods for a meal, then add in a moderate amount of low-fat dairy and lean protein items.
Mix up it by using an assortment of colors, shapes, flavors and textures. [3] X Trustworthy Source Health. gov Online collection of health and fitness standards set by the U. S. Office of Disease Prevention and Health Promotion Go to source The diversity in your choices will also make meals more interesting and appealing for everyone.
One serving of meat or fish is approximately 3 ounces. [5] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source One serving of dairy is approximately 1 cup. One serving of vegetables is approximately 1 cup raw and ½ cup cooked. One serving of whole grains is 1 slice of bread, 1 cup of dry cereal, and ½ cup cooked rice, cereal and pasta. One serving of fruit is 1 medium sized fresh piece (approximately the size of a baseball) and ¼ cup dried.
A few healthy fat options are avocados, salmon, albacore tuna, nuts and peanut butter. [6] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source
Women trying to become pregnant need extra folic acid. Elderly adults need to take in extra vitamin D.
Since their diets are somewhat restricted, vegans and vegetarians need a lot of variety in their food choices in order to meet their nutrition needs. Some food options that are popular among vegetarians and vegans are kale, grains, nuts, legumes, and beans. [8] X Research source
Common food intolerances are lactose (which is in milk products), MSG and gluten (which is in bread, pasta, and many wheat products). Some people also have sensitivity to yeast, which can cause yeast overgrowth and inflammation on the digestive system.
Diabetics also need to avoid certain foods to maintain proper insulin levels, so be sure to ask about this one, too.
Some religions have food restrictions only at certain times of the year, so be sure to ask about the details.
Be sure to take the list with you when you go shopping, so that you’ll only pick up the items that you need.
Don’t forget to check the newspaper for coupons and additional ways to save.
When fruit and vegetables aren’t in season, buy canned or frozen varieties, which are generally cheaper while still offering great nutritional benefits. Along with your local grocery stores’ produce section, also check out any farmer’s markets in your area for even more options and organic produce at a low price.
According to the USDA, the least-expensive vegetables are eggplants, lettuce, carrots and tomatillos. [15] X Research source The least-expensive fruits are apples, peaches, pineapples, pears, bananas and watermelon. For low-cost sources of protein, opt for canned tuna, ground beef and eggs. Keep everything organized in your refrigerator so that you don’t forget what’s in there when planning. Also, make sure to keep hard foods together and the leafy greens in another section. This way, your leaves won’t get lodged underneath other foods wilting away.
Invest in a crock pot. You do a quick prep the night before, toss everything in the crock pot the next morning, turn it on and you’re done! When you arrive back home later that evening, your meal will be waiting for you. Cook large batches and freeze portions for later meals. Use canned items, like beans, for a quicker meal prep. No hours of soaking required. [16] X Research source When you’re short on time, use frozen vegetables instead of fresh. Frozen veggies are still nutritious, and you’ll save tons of prep time. [17] X Research source Explore new recipes that incorporate baking, grilling and sauteing. Baking casseroles, for example, generally requires a short prep time and once you pop it in the oven, you don’t have to babysit it.
If you’re planning large meals, make sure the ingredients you need can be easily obtained in large quantities.
