Wondering how to get a quick meal on the table yet still assure it's nutritionally balanced?
That's where I come in. As your personal nutrition guide, I'm here to share the tricks of the trade with you.
Now, if you're like lots of people, just the thought of planning meals ahead sends you running for the telephone to make dinner reservations.
However, what I'm suggesting is much easier than making a weekly menu plan, so don't worry.
Balanced meal planning simply requires you to keep a few basic nutrition principles in mind...and a few basic foods on hand. You'll see that by thinking about food differently, meal planning becomes a cinch. Quick and easy, perfectly balanced meals practically make themselves when you do!
Meal planning as easy as 1-2-3...
For balanced meal planning, all you have to do is choose a food from each category...
Then, add some seasoning or sauce and voila...a healthy quick meal in a flash!
For example, take a
Add catsup or BBQ sauce if you like, and you've got a balanced meal that I, a Registered Dietitian, would approve of.
Here are some examples of the foods in each category:
Low Starch Vegetables (from A to Z!)
artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, green beans, lettuce, mushrooms, onions, peppers, spinach, summer squash, zucchini
avocado, canola oil (organic, expeller pressed), flaxseed oil, extra virgin cold pressed olive oil, peanut oil, pumpkin seed oil, sesame oil, walnut oil, nuts (ex: pecans, walnuts, pistachios, almonds), nut butters (ex: natural peanut butter, almond butter) and seeds (ex: sunflower seeds, pumpkin seeds, ground flaxseeds)
Starch: Whole Grains, Whole Grain Products and Starchy Vegetables
Whole Grains and Whole Grain Products:
barley, brown rice, oats, quinoa, wheat berries, whole wheat pasta, whole wheat couscous, whole wheat tortillas, whole wheat crackers, oatmeal, quinoa flakes, quinoa pasta, brown rice pasta
corn, green peas, potatoes (white or sweet), turnips
Some Seasoning and Sauce Suggestions
I told you meal planning was easy! Here are some examples of how you can bring everything together:
A recipe is simply someone's suggestion of what they think goes well together. So you really don't need a "recipe" in order to help you get a meal on the table. You don't need a "recipe" to tell you it's ok to put salsa on chicken, rice and broccoli.
If you like salsa, and you like chicken, rice and broccoli, I bet you would like the resulting meal!
And that's all you really need to know to get a delicious, nutritious meal on the table in a flash.
Use this handy meal planning worksheet to plan your own balanced meals and post it on the refrigerator as a reminder of all the healthy quick meals you know to make.
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