News and Tribune


May 16, 2013

Healthy Meals on a Budget - Menus for a Week


Studies show that fat, salt, and sugar can be controlled better in our diets by preparing meals at home.

If you want to make a commitment to better health, eating more meals at home is the way to start and all it takes is a little planning. According to Teresa Holcomb, Registered Dietitian and Manager of Food and Nutrition Services at Southern Indiana Rehab Hospital, “Consuming well-balanced meals and snacks reduces food cravings that may lead to snacking on junk food between meals. I notice that when I prepare and serve a well-balanced meal to my family they aren’t back in the kitchen looking for something to eat an hour later.” The fact is that if you fill your diet with nutritious foods you won’t be hungry and will have little desire for high fat and high-sugar options.


The following daily menus and snack ideas include lean protein, whole grains, fruits, vegetables, and unsweetened beverages along with portion control. The meals are designed for persons who consume about 2,000 calories each day, which is considered the average diet in this country. If you need more calories because you are very active, add extra whole grains, fruit and vegetables. Vegetarians can eat beans, tofu, eggs, yogurt, cottage cheese and some grains, like quinoa, for protein. Remember that eating whole fruits and vegetables, rather than drinking juice, makes meeting the goal of 25 to 35 grams of fiber per day easier to attain. Eating enough fiber is important because it will help satisfy your hunger, balance blood sugars, and maintain regularity. A grocery shopping list is included for the meals and snacks. Make substitutions to the menus and the grocery list to please your palate and you will be ready to eat your way to better health.




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