How to Plan Out Your Healthy Meals In Advance
  "A Healthy Lifestyle, Healthy Meals and Healthy Meal Plans"

By Tony Ostian, Health and Fitness Director

An important part of developing a healthy lifestyle is planning and cooking healthy meals.

The best place to start when developing a healthy meal plan is with your journal.

In your journal, keep track of when you’re eating, how much you’re eating, what your emotions are like while eating, as well as before and after you eat, and how you’re preparing your meals.

I know this sounds like a lot, but all of these things play a huge role in helping you develop a healthy lifestyle.

Each week, pick a day to sit down and plan out your meals for the week. Remember to include snacks for the week as well.

Here is a list of some basic ideas you should keep in mind when planning your meals:

  1. Start with breakfast. Breakfast should be your biggest meal of the day and should include something from each of the major food groups.
  2. Eat smaller meals throughout the day. After you have eaten a healthy breakfast, try to eat between 4 to 6 smaller meals throughout the day. This will take the edge off of your appetite. Make sure to balance your meals and select food from all the various food groups.
  3. Try to stay away from processed foods. Processed foods are those foods that contain added ingredients for flavor, to make food last longer, or to make it more cost effective. However, these processed foods are usually higher in calories, fat, salt, and sugar and lower in nutritional value. Eating whole, fresh foods instead of processed foods provides you with fewer calories and more nutrients.
  4. Portion control. Downsize the amount of food you put on your plate. Fill two-thirds of your plate with fresh fruits and veggies and one-third with meat. When preparing the meals, prepare only enough for one serving per person.
  5. Preparing your meals. Try to prepare your foods either by grilling, baking, broiling, or steaming them. If you need to pan fry something, use cooking sprays rather than oils or other fats.

As you can see, planning healthy meals doesn’t have to be difficult. It just takes a little time and creativity.

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