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How To | BASIC MEAL & MENU PLANNING

As a basis for meals and menu planning, refer to the pyramid information. Make sure you have the basic food requirements met for all family members. Cross check and plan by looking over basic food categories. Target healthy foods to fit the lifestyles and health of everyone.Meal planning also depends upon several factors. The number of people eating, meal times, special dietary concerns, available foods, etc. Begin by choosing foods and recipes that you like and know how to prepare well. Cook recipes that fit into everyone’s dietary plans. If one or more people have special needs, like diabetics, plan ahead for substitutions. Either in the food preparation or food substitution for that individual or for those individuals.

There are a few things to note when making meal choices and menu planning. First, some foods may be advertised a certain way. That doesn’t mean you can’t experiment. For instance, eggs and sausage can be served for dinner, not just breakfast.  Waffles can be made from healthy wheat grains and eaten for lunch with fresh fruits instead of sugary syrup and heavy butter for breakfast.

This recipe for skinny Banana chocolate chip muffins , or cinnamon roll  protein muffins is perfect for breakfast.

Add variety, too. Have other family members jump in and prepare meals some nights and on weekends. Kids enjoy making macaroni and cheese, so host mac-n-cheese night on Wednesdays.  Then alternate different vegetable combinations, colours and textures to vary the menu on a weekly basis (no need to let boredom take over on Wednesdays with the same routine!)

To help with family food budget concerns, clip coupons from newspapers, weekend inserts, and any place you can find them. Downloaded coupons from the Internet to save money from places like CoolSavings.com and CouponCart.com. RefundingMakesCents offers an affordable subscription to a neat print magazine for coupon deals, trades and lots more. You get a secret code to their website for Internet coupon-codes for lots of online companies like Amazon.com (cookware) and Barnes and Noble (cookbooks).

Also note, seasonal food selections for savings. Create menus and meals based upon what’s on special that week or month. Hint: stock up and store. Freeze special-priced items and family favourites when possible. With convenience stores and supermarkets for food shopping in practically every neighbourhood, there is no need to hoard. An old saying, “Haste makes waste” might apply if you see a great buy, purchase multiple items, then let them become outdated and have to toss them out.

One fun way to save is by trading coupons and working out food deals with friends, family, neighbours. Food cooperatives and farm markets available in your area may offer special pricing to groups or large purchases. So team up for better purchasing power and split everything up between group members. If you’re not into that much organization, go one-on-one with a neighbour, other friend or relative. Buy a huge bag of potatoes, onions, oats, and / or other foods, then share.

Check out this weight loss green smoothie recipe.

Here is one special item to note with regards to dietary planning. It’s unfortunate, but fast foods, especially those that are high in fat content (fried, greasy foods), are often cheaper than good, healthy food choices. For example, lean beef costs more than high-fat beef. Cereals high in nutritional value are often priced much higher than the low-cost, sugary brand names. Low income and homeless people are particularly victims of this situation.  Many times needing to turn to the less healthier food choices for survival. So whenever possible, your plans might want to include donating a portion to homeless shelters and churches who would probably be more than willing to take extras off your hands.

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