Nutrition Information |
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Dieting -- The Basic of Meal Planning
BASIC MEAL & MENU PLANNING As a basis for meals and menu planning, refer to the pyramid information mentioned earlier to make sure you have the basic food requirements met for all family members. Then cross check and plan by looking over basic food categories to target healthy foods to fit the lifestyles and health of everyone. For example, if someone has depression, add some foods mentioned above to his or her dietary plans that aid in the healing and prevention of depression. Meal planning also depends upon several factors like the number of people eating, meal times, special dietary concerns, budget, available foods, and recipes on hand and likes and dislikes of everyone who will be eating. Begin by choosing foods and recipes that you like and know how to prepare well and that fit into everyone's dietary plans. If one or more people have special needs, like diabetics, plan ahead for substitutions either in the food preparation or food substitution for that individual or for those individuals. Add variety to your meal planning. Have other family members jump in and prepare meals some nights and on weekends. Kids enjoy making macaroni and cheese, so host mac-n-cheese night on Wednesdays, for example. Then alternate different vegetable combinations, colors and textures to vary the menu on a weekly basis (no need to let boredom take over on Wednesdays with the same routine!) Also note seasonal food selections for savings. Create menus and meals based upon what's on special that week or month. Hint: stock up and store or freeze special-priced items and family favorites when possible and storage room and the budget allow. But don't over do it. With convenience stores and supermarkets for food shopping in practically every neighborhood anymore, there is no need to hoard. An old saying, "Haste makes waste" might apply if you see a great buy, purchase multiple items, then let them become outdated and have to toss them out. One fun way to save is by trading coupons and working out food deals with friends, family, neighbors, your church group and anyone else who'd like to join in. Food cooperatives and farm markets available in your area may offer special pricing to groups or large purchases. So team up for better purchasing power and split everything up between group members. If you're not into that much organization, go one-on-one with a neighbor, other friend or relative. Buy a huge bag of potatoes, onions, oats, and / or other foods, then share. COOKING TIPS Here are some cooking tips to help with your perfect dietary planning: Low-Fat Supplies - -Keep these on hand. Butter-flavored low-fat vegetable cooking sprays are out there. So is apple sauce in place of some oil in recipes. Also keep the following handy: lemons, limes, your favorite fresh herbs and spices, evaporated skim milk, cornstarch, plain non-fat yogurt, flavored vinegar, and onions. Substitute - Check recipes and ingredients and where applicable, cut fat and calories by using: ? Fat-free or reduced-calorie versions ? Skim milk, 1 percent or 2 percent milk for whole milk Cooking Skills - - Hone in on or learn how to: ? Saut�, as with vegetables in water or broths. ? Use coking sprays or nonstick cookware. ? Cook in foil or parchment paper to seal in juicy flavors ? Trim fat from meats ? Stir-fry, bake, roast, poach, microwave, steam and broil ? Experiment with seasonings (herbs, spices) Written by Shelley Hitz, Licensed Physical Therapist and Certified NASM Personal Trainer.
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MORE RESOURCES: Group occupying Maui beach fronting luxury resorts packs up after vacation rental win Hawaii News Now 'Prioritizing our residents': Maui lawmakers push bill to phase out thousands of vacation rentals KITV Honolulu Vacation Rental Prices Come Down From Pandemic High The Vineyard Gazette - Martha's Vineyard News Florida vacation rental murder highlights danger of 'massive, unregulated' industry: lawyer Fox News Governor signs measure giving counties authority to convert vacation rentals into housing Hawaii News Now Maui Mayor Richard Bissen announces bill to phase out vacation rentals in apartment districts Maui Now Hawaii leaders have new power to limit Airbnbs, vacation rentals Los Angeles Times Maui Mayor Takes 'Bold Step' To Eliminate 7000 Short-Term Rentals By 2026 Honolulu Civil Beat Hawaii legislature supports Maui aid, approves vacation rental bill Courthouse News Service Bill aimed at short-term vacation rentals passes Hawaii Tribune-Herald 7000 Maui short-term rentals could be eliminated under new county bill Hawaiipublicradio Bissen quick to offer bill to regulate Maui vacation rentals Honolulu Star-Advertiser Owners selling vacation rentals from under guests is a growing problem The Seattle Times Guesty, Short-Term Rental Software Provider, Acquires Rentals United Skift Travel News Hawaii lawmakers take aim at vacation rentals after Lahaina wildfire amplifies Maui housing crisis ABC News New Hawai'i law aimed at tackling illegal short-term rentals, provides counties with home rule authority Big Island Now Expecting new state law, Maui County seeks to phase out thousands of vacation rentals Hawaiipublicradio 11 Best Vacation Rentals in Melbourne, Florida TravelAwaits Don Miller | The battle over short-term vacation rentals comes to Maui Santa Cruz Sentinel Hawaii governor pledges to sign vacation rental regulation bill Courthouse News Service Pass Article 59 And Then Address Nuisance… Nantucket Current Hawaii to Offer Tax Amnesty to Switch Short Term Rentals to Long Term CPAPracticeAdvisor.com Hawaii Clears Path! Counties Can Now Ban Vacation Rentals Beat of Hawaii Vacation Rentals: How to Make Your Stay Sustainable The New York Times Thousands Of Maui Vacations Rentals First To Be Cut Beat of Hawaii Vacation rental committee to be held next week WDEF News 12 FL lawmakers pass state regulations on short-term vacation rentals; how will it play out? • Florida Phoenix Florida Phoenix Vacation Rentals on Business Trips? Who Gets the Best Airline Seat? Skift Travel News 100+ Best Summer Vacation Rentals to Book Now Condé Nast Traveler Oceanside approves cap and new limits on short-term vacation rentals The San Diego Union-Tribune Guesty expands market leadership with acquisition of Rentals United - TravelDailyNews International TravelDailyNews International A Statewide Ban On Vacation Rentals? The Idea Is Gaining Steam After The Maui Fires Honolulu Civil Beat These Are the Top 10 Vacation Rentals on Vrbo for 2024 Travel + Leisure New era of policing vacation rentals in Santa Cruz County pushes complaints, violations into public view Lookout Santa Cruz Business Report: Vacation rentals Hawaii News Now Ask Amy: Family friends poach vacation rental Chicago Tribune Hawaiʻi Governor Signs Short-term Rental Bill Big Island Video News Lawmakers passed bill to shift control of vacation rentals to state Tallahassee Democrat Green Won't Issue Vacation Rental Moratorium For Maui Honolulu Civil Beat The effort to get the FL governor to veto short-term vacation rental bill accelerates • Florida Phoenix Florida Phoenix In the Public Interest: New era of policing vacation rentals in Santa Cruz County pushes complaints, violations into ... Lookout Santa Cruz Senator wants uniform standards for short-term vacation rentals, but it seems to be a tough sell • Florida Phoenix Florida Phoenix Park City Lodging wins Best of State for vacation rentals a sixth year in a row - Utah Business Utah Business Hawaii News Now at 4:00 p.m. Hawaii News Now This year's version of a short-term vacation rental bill now goes to the full House • Florida Phoenix Florida Phoenix 5 Desired Features for Vacation Rentals Real Estate Bill Allowing Hawaiʻi Counties To Phase Out Vacation Rentals Gets Senate Hearing Big Island Video News Big Island Lawmakers Attempt To Rein In Short-Term Vacation Rentals Honolulu Civil Beat Some Florida mayors are getting testy about a contentious vacation rental bill • Florida Phoenix Florida Phoenix As vacation rentals eat up housing in South Florida, controlling them might become harder | Opinion Miami Herald State lawmakers advancing short-term vacation rental measure News 13 Orlando Florida's Vacation Rental Bill awaits Gov. Ron DeSantis' review. St. Augustine Record Vacation rentals bill blasted: Commissioners get an earful over proposed TAR regulations West Hawaii Today Savannah's misinterpretation of STVR ordinance makes it toothless Savannah Morning News Bills could force short-term vacation rentals into long-term housing for Maui residents KITV Honolulu Floating Up House, X-Men Mansion, Purple Rain: Airbnb Icons For Rent Los Angeles, CA Patch This affluent Bay Area county may put hard limit on vacation rentals for first time San Francisco Chronicle The latest version of a vacation rental bill gets its first hearing in Tallahassee • Florida Phoenix Florida Phoenix |
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