Well, it’s a new year, full of promise and potential – and, oh yes, resolutions. One resolution I would encourage you to make is to “consider your plate in 2008.”
The word “consider,” according to the Merriam-Webster Online Dictionary, means: to think about carefully; to think of especially with regard to taking some action. If one of your New Year’s resolutions is to lose weight, eat more healthfully, or something to that effect, this is a great place to start.
Many people grab food when they are hungry, not thinking about what they are going to eat until they hear their stomach growling. A good start in considering your plate is to grocery shop once a week (twice if you run out of fresh produce or the occasional miscellaneous item), using a list.
If you plan your meals in advance, you won’t find yourself in the kitchen or in the supermarket line, after a long, hard day at work, wondering what the heck you are going to make for dinner. You also are less likely to find yourself headed for the drive-through or the take-out menu if you know in advance what you are going to prepare for dinner.
Advance planning will potentially save you not only fat and calories, but money as well. It helps to keep track of how much milk, produce, etc, you use during a typical week. Keep a magnetized note pad on your refrigerator and add items when you run out of them. Try to organize your list by store section or food category; you will be a lot less likely to forget something this way.
Meal planning is not difficult – it actually makes life a lot easier. Start with meals that are easy to make. Do you enjoy grilling? Are one-pot meals just your style? When you shop (from your list, remember?) buy enough for two meals so that you have leftovers for the next night, or lunch the next day.
Leave complicated meals for weekends – weekdays warrant speed and simplicity. Try a pre-cooked rotisserie chicken and add your own vegetables and starch. You will have a quick, healthy meal in 20 minutes or less.
Remember to plan the entire meal. Check the weekly supermarket circulars in the newspaper to see what healthy foods are on sale and if need be, consult a cookbook or search on-line for some new recipes before you hit the store. Pork tenderloin may be on sale but if you don’t know how to cook it that won’t do you much good. Also, a piece of fish is a great source of protein, but what about your side dishes? Be sure that you have all of the ingredients you need for the meal you are planning to prepare.
I hope that 2008 will be your best year yet. I promise that it will be a lot less complicated and a lot more healthy if you consider your plate and plan ahead.
-- Rosemarie Lembo James
Clinical Director, Nutrition Services
The word “consider,” according to the Merriam-Webster Online Dictionary, means: to think about carefully; to think of especially with regard to taking some action. If one of your New Year’s resolutions is to lose weight, eat more healthfully, or something to that effect, this is a great place to start.
Many people grab food when they are hungry, not thinking about what they are going to eat until they hear their stomach growling. A good start in considering your plate is to grocery shop once a week (twice if you run out of fresh produce or the occasional miscellaneous item), using a list.
If you plan your meals in advance, you won’t find yourself in the kitchen or in the supermarket line, after a long, hard day at work, wondering what the heck you are going to make for dinner. You also are less likely to find yourself headed for the drive-through or the take-out menu if you know in advance what you are going to prepare for dinner.
Advance planning will potentially save you not only fat and calories, but money as well. It helps to keep track of how much milk, produce, etc, you use during a typical week. Keep a magnetized note pad on your refrigerator and add items when you run out of them. Try to organize your list by store section or food category; you will be a lot less likely to forget something this way.
Meal planning is not difficult – it actually makes life a lot easier. Start with meals that are easy to make. Do you enjoy grilling? Are one-pot meals just your style? When you shop (from your list, remember?) buy enough for two meals so that you have leftovers for the next night, or lunch the next day.
Leave complicated meals for weekends – weekdays warrant speed and simplicity. Try a pre-cooked rotisserie chicken and add your own vegetables and starch. You will have a quick, healthy meal in 20 minutes or less.
Remember to plan the entire meal. Check the weekly supermarket circulars in the newspaper to see what healthy foods are on sale and if need be, consult a cookbook or search on-line for some new recipes before you hit the store. Pork tenderloin may be on sale but if you don’t know how to cook it that won’t do you much good. Also, a piece of fish is a great source of protein, but what about your side dishes? Be sure that you have all of the ingredients you need for the meal you are planning to prepare.
I hope that 2008 will be your best year yet. I promise that it will be a lot less complicated and a lot more healthy if you consider your plate and plan ahead.
-- Rosemarie Lembo James
Clinical Director, Nutrition Services
No comments:
Post a Comment