Nutrition Facts:
Meal Planning 101 (Part 3 of 3)

The key to "putting it all together" is balance. According to Chef Burt Wolfe, "There are no bad foods, just inappropriate amounts." Cheesecake, for example, can fit into a balanced diet. It is a food that should be eaten sometimes. Other foods should be eaten often, such as fresh fruit and vegetables and whole grains.

Plan for different preparation methods. Meals that are all boiled, grilled or baked can be a strain for the cook. Plan to combine parts of a meal in the same dish. For example:

Beef and Vegetable Stir-fry,
Boiled rice,
Warmed, crusty bread
Mango Sorbet

OR

Chicken and Rice Casserole
Steamed Spinach
Cornbread
Chilled Watermelon Chunks

Use only one or two recipes that you must follow closely. Round the meal off with generic items that do not require time consuming steps. This conserves the cook's time and energy and add interest to meals.

Combine recipes that require last-minute preparation with those that can be prepared in advance. Use make ahead foods. When cooking rice, pasta or bread make enough for two meals and freeze some in a zip storage bag. Use frozen vegetables when there is little time for preparation. Grocery stores carry cut vegetables on the salad bar. In fact all the ingredients for a quick stir-fry can be found on the grocery salad bar.

Balance dessert with the meal. Save the high fat and high sugar desserts for special occasions or holidays. Baked apples sprinkled with cinnamon, bananas sauted with brown sugar and a dollop of yogurt, cubes of fresh cantaloupe with honeydew melon, all provide a serving of fruit as dessert.

Meat is usually the most time consuming part of the meal. Cook a turkey breast, cut it in half and freeze half for later. Cut some into cubes for turkey salad, shred some for turkey tacos and slice some for turkey and broccoli casserole. Place precut meat in zip bags, label and date. Always keep something in the freezer for weekday meals.

Vegetable side dishes can make or break a meal. However seasoning can be tricky. Getting carried away with too much butter is all too easy with vegetables. Try seasoning with herbs and spices instead of butter or margarine.

You can microwave vegetables in minutes and they remain bright, tender and delicious. Chopped onions, green peppers, celery and/or fresh parsley enhance the flavor without adding calories.

Also consider using flavored oils, a little goes a long way. Toasted sesame seed oil has a wonderful flavor. Mix a teaspoon of toasted sesame seed oil with the juice of half a lemon and salt and pepper, toss with a pound of cooked broccoli. Mince garlic, chopped chives and chopped green onions with the tops. Quick, easy and delicious.

Whether you are cooking for one or two or for a whole bunch of folks, we all need the same nutrients to stay healthy. Healthy eating is a small part of the big picture. Wellness involves all aspects of your lifestyle. Wise food choices have a tremendous impact on health so try to eat a variety of foods everyday.

Late Summer 1996
Cover Crops | Tomato Problems | Annual White Grub Homeowner Control Options | Phalaenopsis: "No Better Orchid for Beginners" | Bug Bites | Lawn Care Calendar | To A Violet | Hort Shorts | Hort Tips | OTC Hearburn Drug | Food Safety Checklist |Healthy Cooking: Cabbage | Nutrition Facts: Meal Planning 101 (Part 3 of 3) | Health and Household Tips | Did You Know?

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