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Menu Planning Guidelines

Planning a healthy menu is perhaps the most difficult task out there unless you prefer frozen meals or spend a fortune on food. By thinking of your favorite foods, then assigning them to their respective food groups, you can start to get a picture of where you need to add other foods for a balanced diet.

  1. Fruits and Vegetables

    • Aim for at least five servings of fruits and vegetables a day: three vegetables and two fruits. Be creative about achieving these means. Try spaghetti squash instead of your normal noodles, and challenge yourself to explore one new fruit or vegetable a week. Can't stand fruits and vegetables? While it shouldn't be your sole source of fruits and vegetables, look into V8 and V8 Fusion. If you do not have time to prepare vegetables, frozen selections are considered more nutrient-rich than canned ones. Try your local farmer's market for seasonally fresh fruit and vegetables that will be bursting with flavor.

    Protein

    • While experts disagree on how much protein to obtain in your diet, try to aim to have at least one lean serving per meal. Good protein options include skinless, boneless chicken breast, ground turkey and lean deli meats. Peanut butter is a good choice as well; choose all-natural versions without the added ingredients such as sugar. String cheese and other low-fat dairy products also contain protein. If you still have trouble getting in your protein, consider protein bars, shakes, legumes and tofu.

    Calcium

    • While many people choose not to consume animal products such as milk and cheese, at least two calcium servings a day is recommended for the health of your bones. There are even studies that say consuming 2 percent milk can have slimming effects, but those results are somewhat controversial. In either case, strong bones are essential for a strong body, which you will need in order to stay healthy. Supplements and foods enriched in calcium such as dark leafy greens and calcium-fortified tofu can be used to meet your calcium requirements if you choose not to consume dairy.

    Whole Grains

    • Avoid processed (or white) flour at all costs when planning your menu. Substitute brown rice for white rice, whole wheat pasta for enriched white pasta, and so on. Trade in your white bread for Nature's Own high-fiber varieties such as honey wheat. If you are especially adventurous, consider Ezekiel bread, which is 100 percent organic. Once you get in the habit of eating whole grains, you will discover that you will stay fuller longer.

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