A 5 Minute Guide to Healthy Meal Planning

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 you're too tired to cook.

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 tips for taking control of meal planning.

Dealing with the Logistics of Meal Planning

1. 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.

2. Divide up your servings.

If you're 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.

3. 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 ethnic stores to experiment with exotic ingredients that will add variety to your table.

4. Stock your pantry.

Are exciting recipes passing you by because you're out of tahini or pink salt? Make a list of products you want to keep on hand.

5. 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 sight.

6. 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.

7. Be flexible.

While a meal plan is likely to make your diet more balanced, there will be days when you slip up. Congratulate yourself for making sound choices most of the time.

Meeting Your Nutritional Needs with Meal Planning

1. 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.

2. Choose healthy fats.

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

3. Create substitutes.

Almost any dish can be made lighter. Browse online or pick up a cookbook that will give you helpful ideas.

You may find that you like baked tofu with barbecue sauce just as much as fried chicken.

4. 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.

5. Learn to read 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 your 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.

A 5-Minute Guide to the 6 Essential Nutrients

Keeping up with what you're supposed to eat may seem complicated, but there are really only six categories of essential nutrients. Those are the substances you need to get from food because your body can’t produce enough of them on its own.

If you want to simplify healthy eating, focus on the six basics. That means protein, carbohydrates, fats, vitamins, minerals, and water.

Find out what you need to know with this quick guide.

Macronutrients:

All your calories come from three macronutrients, which are protein, carbohydrates, and fats. They give you energy, and you need them in large supplies.

Keep these tips in mind:

1. Eat enough protein.

The major building block for your body cells and tissues is protein. It helps you increase muscle mass and may boost your metabolism. Good sources include fish, eggs, beans, and dairy products.

2. Embrace carbohydrates.

For short term energy, your body uses carbohydrates. While low and no carb diets seem popular, it makes more sense to distinguish between refined and unrefined carbohydrates.

Load up on vegetables, fruits, and whole grains while avoiding products that are mostly white flour and sugar.

3. Choose healthy fats.

Your body needs fats too. They give you longer term energy and help protect your organs. Healthy foods that are high in fat include olive oil, avocados, salmon, and nuts.

4. Stay balanced.

How much do you need to eat from each group? Current dietary guidelines recommend that you get about 45 to 65% of your total daily calories from carbohydrates, 20 to 35% from fat, and 10 to 35% from protein.

Micronutrients:

Vitamins and minerals are the micronutrients that support your body functions. You only need them in small amounts, but they’re still vital to your health and wellbeing.

Benefit with these strategies:

1. Understand vitamins and minerals.

There are 13 essential vitamins and a wide range of minerals that you need to stay fit. Vitamins help your body use other nutrients and make hormones.

Minerals are especially important for your central nervous system and skeleton.

2. Seek variety.

Common signs of vitamin and mineral deficiencies include hair loss and slow healing. Most symptoms can be treated quickly by changing your diet.

3. Consider supplements.

For most adults, food is superior to supplements. However, it’s important to follow your doctor's recommendations if you’re on a restricted diet.

Water:

There’s a little difference of opinion when it comes to water. Some experts call it a macronutrient because you need a lot of it.

Others say it’s a micronutrient because it doesn’t provide energy directly. You may side with those who put it in a separate category of its own.

Add more water to your diet with these tips:

1. Adopt new habits.

Maybe you have trouble remembering to drink enough water. Try creating triggers like having a glass when you wake up or make a phone call.

2. Add flavor.

If the taste of plain water doesn’t appeal to you, liven it up. Infuse it with fresh basil or a few crushed cranberries.

3. Chew it.

Water from solid foods counts too. For meals and snacks with a high water content, use ingredients like cucumbers, celery, strawberries, cauliflower, and cottage cheese.

4. Avoid dehydration.

You may have heard that you can only live about 3 days without water. Even under less extreme conditions, dehydration can affect your performance. If you feel fatigued or have trouble concentrating, you may need to drink more.

Proper nutrition can be simple. Eating a diet rich in vegetables, fruits, and other whole foods is usually all you need to give your body adequate amounts of the 6 essential nutrients.

If you have medical conditions or other concerns, your doctor or dietician can also help you in understanding your individual needs.

Learn more about your health online when you read the rest of our information here about: Clean Eating guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

New order website for Australian customers:

For all the subscribers that don't want to talk to anyone, just want to buy their products direct, I'm creating these websites that process orders for you once you register with them.


The Australia GoHerbalifeSite is the first one completed, other countries will come along soon...
Australian customers: Click this link or tap on the banner below to check it out and get registered to place your orders... and remember your 15% discount code: HLIntro15




Did you find this post fun, informative and useful? If so, please share it with others!

If you have a comment, question or suggestion, please leave a comment below!