Wednesday, March 9, 2011

Week 6: Planning

Planning meals makes eating (and serving) healthy meals a lot easier than not having a plan.  So, let’s take a look at what goes into planning. Like we discusses last week (for last week's Sports' Banquet)...

Planning healthy meals is not always easy. Here are some guiding points to consider:

Let the Pyramid be Your Guide — Hot or cold, convenience or scratch, everyday foods or new and exotic — use MyPlate for planning healthy meals. Include foods from all the food groups, and choose a variety of foods from each group. A variety of foods prevents boredom and is the best way to ensure your family gets the 40+ nutrients they need each day. 

Plan Ahead — It avoids the question, "What's for dinner tonight?" and increases the likelihood that meals are nutritious. There's no magic formula. Choose what works best for you - one day, a few days, or a week at a time. They key is knowing your family's schedule and including foods that that can be prepared in the time available. Use your plan for your grocery list.

Think Convenience… in moderationTake advantage of the variety of healthful and convenient foods available. For busy nights, plan to pick up a pizza, roast chicken or entree on the way home. Prepare a salad, cut up some fruit, cook some pasta or slice some bread, pour some milk and dinner is served!

Keep a Well-Stocked Pantry and Fridge — Put nutritious meals together in hurry when there's a last-minute schedule change or you didn't get around to planning.

Plan Family Meals and Meals for the Family — Schedule family meals several times during the week. Children who eat with their families tend to have healthier eating patterns. Include your favorites, as well as others. Too often it's easiest to only plan meals around what kids like. Remember that the family needs to develop a taste for new foods. 

Save Time (and Money) by Using Leftovers — Many foods taste just as good, if not better, the second time around. So be sure to incorporate leftovers into your menu. Not only does it cut time in the kitchen, it's a great way to stretch your food dollar. Use leftover chicken in salads, soups, pasta dishes, quesadillas or sandwiches. Rice is great for stir-frys, pilafs, rice pudding, soups or salads. Toss cold veggies in salad, or add them to sandwiches or casseroles.

To establish an understanding for what goes into planning, create 2 days’ worth of menus for your household. Take the above items into consideration, as well as cost, personal preference, the mission to eat healthy and any other pieces of the nutritional puzzle that may need to be considered. Create 2 menus with breakfast, lunch and dinner. BE SPECIFIC!

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20 comments:

  1. Stephanie B
    Day 1
    Breakfast:
    8 oz glass of Whole Milk
    1 Slice of whole wheat of toast
    1 egg over easy
    Apple slices.

    Lunch:
    Ham & cheese half sandwich on whole wheat bread
    with carrots/celery with Ranch
    A bottle of water

    Dinner:
    Baked chicken with lemon pepper seasoning
    steamed broccoli
    Roasted red baby potatoes
    Iced tea

    Day 2:
    Breakfast:
    8 oz glass of orange juice
    1 bowl of Cheerios with whole milk and fresh sliced strawberries

    Lunch:
    Chicken ceaser salad using chicken left overs
    Strawberry banana yogurt
    V8 to drink

    Dinner:
    Pork chops baked with cajun seasoning
    buttered noodles
    Green beans
    Apple sauce
    raspberry lemonade

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  2. Vivica W.

    Day:1
    Breakfast:
    Fruit Parfait(Strawberries,blueberries,and raspberries topped with low-fat vanilla yogurt)
    Banana Pancakes(Homemade pancakes with slices of bananas in the pancake)
    Potato Pancakes
    8 oz. Drink(Orange juice,apple juice,cranberry juice, water,or coffee)
    Lunch:
    Grilled teriyaki chicken wrap(tortilla wrap, pineapple preservative spread,lettuce,and tomatoes)
    Carrot chips(carrots thinly sliced on a bias and cooked in brown sugar)
    8oz. Drink(water,fruit punch,or apple juice)
    Dinner:
    Grilled Tilapia on a bed of seared asparagus
    Mashed sweet potatoes
    8oz. Drink(water,fruit punch,or apple juice)

    Day2:
    Breakfast:
    Vegetarian egg-white omelet(broccoli,tomatoes,and green peppers)
    Apple Fritters
    8oz. Drink(Orange juice,apple juice,cranberry juice,water, or coffee)
    Lunch:
    Soft Shell Taco(chicken,lettuce,tomatoes,mango salsa,and sour cream)*Using left-over chicken
    Quinoa Salad
    8oz. Fruit Smoothie(Banana,strawberry,kiwi,and mango)
    Dinner:
    Beef stroganoff
    Sweet Peas
    Cheddar Biscuits
    8oz. Drink(water,fruit punch,or apple juice)

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  3. Miriam B.
    Day 1:
    For breakfast I would prepare something healthy, since is in the morning we want to start right by eating the right foods. Since I have planned on doing something healthy I will prepare an Oat Meal topped with raisins and any type of nuts. This is not a costly breakfast, that’s why is a great thing to do in the morning is. For lunch I plan on making a Chicken Salad, with cucumbers, tomatoes, carrots, croutons and ranch dressing. This is a great way on saving money and it takes no time on making. For Dinner it would be Pasta with tomato sauce. Pasta is a great source of carbohydrates that my family will be getting.
    Day 2:
    For breakfast I planned on doing a Fresh fruit salad with vanilla yogurt. A great and easy way to prepare breakfast. It is cheap, and it doesn’t take long. The fruit salad and yogurt has a lot of nutrients and proteins from the yogurt. For lunch, a tasty, delicious Tuna wrap aside with potato chips. It is a healthy lunch that my family will be enjoying. For dinner, delicious Quesadillas, with chicken, any type of vegetable and cheese. And this dinner is super nutritious.

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  4. Carolyn R

    Day 1

    Breakfast: Crepes With A Side Of Fruit Salad
    Orange Juice

    Lunch: Turkey Sandwhich With A Side Of Chips
    Water

    Dinner: Salmon With Pasta Salad
    Iced Tea

    Day 2

    Breakfast: A Egg, Ham, And Cheese Sandwhich On A Flat Bread
    Orange Juice

    Lunch: Grilled Cheese With Carrot, And Celery Sticks With Dip
    Water

    Dinner: Grilled Chicken, White Rice, Green Beans, And Corn
    Iced Tea

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  6. Norma R
    Day 1
    Breakfast:
    • Homemade oatmeal with sliced mango, apples and grapes.
    • Mini low fat banana muffins on the side
    • A glass of orange juice , apple juice or 1% low fat milk
    Lunch:
    • Jicama , mango , pineapple and chicken salad
    • Baked potato topped with salsa and cheese on the side
    • A glass of water, homemade juice etc.
    Dinner:
    • Stuffed peppers with ( chicken , tomato , onions , rice , beans and low fat cheese)
    • Quinoa salad on the side
    • Sweet potato chips
    • A glass of water, homemade juice, etc.

    Day 2
    Breakfast:
    • Homemade low-fat strawberry and orange muffins
    • Fruit salad (peaches, apples, mango, strawberries) with low fat yogurt on the side.
    • A glass of 1% low-fat milk , orange juice or water
    Lunch:
    • Whole wheat tortilla shrimp tacos with lettuce, tomato, onions and peppers
    • Side with sweet potato chips
    • A glass of water, homemade juice etc.
    Dinner:
    • Grilled chicken breast with homemade poblano sauce
    • Pasta salad with (ham, broccoli, carrots and slice pineapple) on the side
    • A glass of water or homemade fruit juice, etc.

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  7. Day 1:

    Breakfast
    1 bowl of brown sugar oatmeal with your choice of either strawberries or a fresh cut banana. Served with one glass of orange juice.

    Lunch:
    Grilled chicken salad with your choice of a fountain Drink or water.

    Dinner:
    Roast beef with gravy, mashed potatoes with oven roasted asparagus tossed in garlic oil. Served with fruit punch.

    Day 2:

    Breakfast:
    3 butter milk pancakes served with your choice of blueberry or original syrup. With one glass of Apple juice.

    Lunch:
    Chicken salad with your choice of a fruit cup or chips. served with a bottle of water

    Dinner:
    2 pieces of fried catfish with yellow rice and broccoli
    with your choice of lemon or peach tea.

    ReplyDelete
  8. Gina V

    Day 1.
    Breakfast: strawberry parfait with vanilla yogurt and granola topping served with a glass of milk or water.

    Lunch: Bacon lettus and tomato sandwich served with healthy potato chips and a bottle of water or fruit juice.

    Dinner: fish tacos served with a side salad with a light vinnegret and a bottle of water or juice.

    Day 2.
    Breakfast: blueberry muffins served with a glass of fruit juice, bottle water or orange juice and a side of granola or fruit of choice.

    Lunch: buffalo chicken wrap served with celery and bleu cheese or ranch dip with carrot slices and a bottle of water or fruit juice.

    Dinner: pulled BBQ chicken sandwich with a side salad and served with broccoli and carrots with a water or iced tea.

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  9. Joy P

    Day 1
    BREAKFAST:
    Fresh squeeze orange juice ($2.00)
    2 Waffles ($1.50) with fresh strawberries ($2.99) and whip cream on top ($1.00)
    Total cost-$7.49

    LUNCH:
    1 Perdue smoked turkey breast on wheat bread ($3.85)
    A gala apple (.50)
    A bottle of coconut water ($1.00)
    Total cost-$5.35

    DINNER:
    Fettuccine noodles with creamy Alfredo sauce with grilled chicken ($6.99)
    Garlic bread ($2.25)
    Apple juice ($2.89)
    Total coast-$12.13

    Day 2
    BREAKFAST:
    A cheddar cheese omelet with wheat toast ($2.50)
    Grape juice ($1.25)
    Total coast-$3.75

    LUNCH:
    Grilled cheese(American) ($2.50)
    1 bowl of Minestrone soup ($3.00)
    Ice tea $(2.00)
    Total coast-$5.00

    DINNER:
    Salmon with a baked potato ($9.99)
    With a cup of mixed vegetables ($2.00)
    Lemonade ($2.50)
    Total coast-$14.49

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  10. Joanna C
    Day 1:
    Breakfast: French toast (2-3 slices) with cheese scrambled eggs, fried bologna, and a nice 8 oz glass of fresh squeezed orange juice.

    Lunch: Hotdogs (2), macaroni, and a 8 oz glass of water or juice

    Dinner: Rice and beans, fried pork chops (seasoned sazon, adobo, garlic, mrs.dash, and sofrito), and soda, juice, or water.

    Day 2:
    Breakfast: cream of wheat with a raisin bagel and a 8 oz glass of milk.

    Lunch: peanut butter and jelly with an apple and a glass of juice.

    Dinner: spaghetti and meatballs with caesar salad and grands buttermilk golden layers biscuits.


    ReplyDelete
  11. Ryan Holick

    Day 1: Breakfast: Freshly baked blueberry scones with a glass of milk, or coffee. The meal gives you plenty of Carbohydrates to be awake and ready for the day ahead.

    Lunch: Grilled cheese w/ turkey, with salad, with soda, or water. Something simple and easy to make and enjoyable to eat! The sandwich gives protein and another boost of carbohydrates.

    Dinner: Chicken Alfredo, with homemade pasta, and garlic bread. Not only is this one of my favorite meals to eat, it's flavor is amazing! While also being enjoyable to make. With a good boost of protein and carbohydrates to boot!

    Day 2: Breakfast, scrambled eggs, with toast, and fresh strawberries. With orange juice, milk, or coffee. Another easy dish that tastes good. More carbohydrates and some protein in the eggs.

    Lunch: Beef stir fry, with onions, carrots, and celery. My father made rice a few days ago and it's crying out to be made into something delicious! With the rice already made this dish is easily made, and pretty affordable as well, using everything in my fridge to give it more detail and more flavor.

    Dinner: Take out! To much thinking! A nice gyro would be so appetizing after all that hard work! With lettuce, tomato, onion,lettuce, the heavenly lamb, and the Tzatziki sauce! A great reward if I do say so myself. Carbohydrates, protein and savory flavor make this dish a perfect way to end the day!

    ReplyDelete
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  13. Day one:
    Breaktfast-
    8 oz. of apple juice
    Fench toast with preferred fruit,
    Lunch-
    Water
    Sliced turkey on wheat bread
    fresh broccoli with ranch dressing
    Dinner-
    Iced tea
    Pan seared chicken breast
    Roasted potatoes
    fresh green beans

    Day two:
    Breakfast-
    8 oz of whole milk
    1 egg over easy
    and preferred fruit
    Lunch-
    Bottled water
    ham and cheeses on wheat bread
    with fresh fruit
    Dinner-
    Iced Tea
    Scallops with Risotto,
    & Steamed broccoli

    ReplyDelete
  14. Asia Smith

    Day 1

    Breakfast: Turkey bacon, egg whites, and swiss cheese on an english muffin. Served with your choice of in season fresh cut fruit. With a glass of orange juice.

    Lunch: Turkey bacon BLT served on whole wheat bread, toasted. Served with one cup of fresh grapes and granola. Also an 16 oz bottled water.

    Dinner: Grilled chicken and strawberry salad, which includes balsamic vinaigrette, baby spinach, arugula,
    bacon,goat cheese, and candied pecans, served with 1/2 breadstick and a cup fruit juice.

    Day 2

    Breakfast: Honey wheat toast, egg whites, turkey bacon. and a sliced banana. A glass of milk.

    Lunch: Tuna fish sandwiches served on wheat bread with lettus and two slices of tomato. Served with string cheese and one cup of grapes.

    Dinner: Grilled chicken quesadilla, with mexican blend cheese, diced tomatoed, and chopped lettuce. Served with white rice and black beans. And a soft drink,

    ReplyDelete
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  16. Danny B
    Day 1:
    BREAKFAST- *8 oz glass of apple juice
    *Egg and cheese sandwhich on a toasted bagel
    *2 Strips of bacon
    *A banana

    LUNCH- *Caesar Salad
    *16 oz glass of sweet iced tea
    *Roll with butter

    DINNER- *Homemade meatloaf
    *Mashed potatoes with gravy
    *16 oz glass of sweet tea
    *5 pieces of grilled asparagus topped with butter and parmesan cheese
    ----------------------------------------------------------------
    Day 2:
    BREAKFAST- *3 buttermilk waffles lightly toasted. Then they are warmed in the microwave with a little bit of butter and Aunt Jemima Buttermilk syrup
    *8 oz glass of milk
    *8 oz glass of coffee
    *2 sausage links
    *A banana

    LUNCH- *A ham and cheese club with lettuce, tomato, and mayo
    *A side of fries
    * A pickle spear
    * A side of coleslaw
    *16 oz glass of sweet iced tea

    DINNER- * 2 fried flounder filet's
    *Vegetable medley in a cheese sauce (cauliflower, broccoli, carrots, and peas)
    * A baked potato with butter and sour cream
    *16 oz glass of sweet tea




    ReplyDelete
    Replies
    1. Day 1.
      Breakfast- a poached egg with a slice of white American cheese on a toasted english muffin. A glass of whole milk and a side of fresh fruit.
      Lunch- a locally made cesar salad with grilled chiken and crutons and a glass of water.
      Dinner- baked salmon with lemon pepper and basil, with a side of wheat rice and steamed broccoli & a glass of fruit juice

      Day 2.
      Breakfast- a cup of steel cut oats with apples raisins and honey with a glass of milk
      Lunch- a grilled chicken wrap with lettuce tomates and ranch dressing with a side of fresh grapes and a glass of water.
      Dinner- grilled tilapia with a side of pasta in a garlic butte sauce and a side of steamed asparagus with lemon and a glass of seltzer water with lemon

      Delete
  17. Maggie M.

    Day 1

    Breakfast:
    16 oz fruit and yogurt smoothie
    1 piece of toast with peanut butter

    Lunch:
    Chicken Caesar Salad
    an apple
    bottle of water

    Dinner:
    Shepherd's Pie
    Fresh Baked bread
    8 oz glass of milk


    Day 2

    Breakfast:
    Blueberry Granola Pancakes
    2 slices of Canadian Bacon
    8 oz of orange juice

    Lunch:
    1/2 a grilled ham and cheese sandwich
    cup of vegetable soup (with corn, carrots, potatoes, peas, etc.)
    fruit salad
    8 oz of water

    Dinner:
    Whole wheat pene pasta
    Tuscan vegetables (tomatoes, squash, zucchini, onion, asparagus)
    Grilled chicken
    8 oz of water

    ReplyDelete
  18. Julia Davis
    Breakfast:
    Strawberry parfait with en almond muffin and 6 oz. orange juice

    Lunch: chicken salad sandwhich with vegetable soup and 12 oz. water

    Dinner: grilled chicken with a side of baked kale and 12 oz. water

    day 2:

    breakfast: omelette with vegetables of choice also with a piece of toast and 12 oz. coffee

    Lunch: ham,lettuce, and cheese wrap with a side of baked potato chips and a 12 oz. water

    Dinner: lean turkey burger and mashed potatoes with 12oz. water

    ReplyDelete




  19. Day 1

    Breakfast:

    one bowl of steel cut oats with brown sugar and apples

    8 oz glass of orange juice

    Lunch:

    chicken salad sandwich with lettuce american cheese and tomatoes

    potato chips

    8 oz glass of lemonade

    Dinner:

    rice pilaf

    baked salmon with lemon

    green beans with garlic



    Day 2:

    Breakfast:

    omelette with tomatoes, cheddar cheese, spinach, and bacon

    8oz glass of apple juice


    Lunch

    chicken cheese steak with onions and peppers

    8 oz glass of water or sweet tea


    Dinner

    angel hair pasta with alfredo sauce and shrimp

    steamed broccoli

    8 oz glass of cranberry juice




    ReplyDelete