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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 An old saying, "Haste makes waste" might apply if you see a great buy, purchase multiple items, then let them become outdated and have to toss them out.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.
Look For
MORE RESOURCES: Maui County’s vacation rentals at 49.3% occupancy in June, down double-digits from last year Maui Now Vacation rentals post statewide occupancy drop Honolulu Star-Advertiser Amid housing crisis, Maui commission votes to phase out thousands of short-term rentals Hawaii News Now Maui Moves Closer To Phasing Out Thousands Of Short-Term Rentals To Deal With Housing Crisis Honolulu Civil Beat Astoria weighs licenses for vacation rentals Daily Astorian Hidden cost of vacation rentals skyrockets property taxes for hundreds of local homeowners Yahoo! Voices A treehouse retreat is Kentucky’s most wish-listed Airbnb stay. Take a look inside Lexington Herald Leader Maui takes step toward crackdown on short-term rentals Travel Weekly Business Report: June vacation rentals Hawaii News Now The 8 Best Vrbo Vacation Rentals Next to USA National Parks Hotels Above Par Astoria weighs licenses for vacation rentals The Bulletin Vacation rentals to become a $100bn industry this year TravelDailyNews International 10 Vacation Rental Companies to Try If You’re Over Airbnb Hotels Above Par 7,000 West Maui vacation rentals may turn into long-term housing; Planning Commission deliberates Hawaii News Now Maui Planning Commission to take action on phasing out thousands of vacation rentals Hawaii News Now Prominent Hawaii economist apologizes for obscene gesture during short-term rentals hearing Hawaii News Now Hidden cost of vacation rentals skyrockets property taxes for hundreds of local homeowners ActionNewsJax.com Global Short Term Vacation Rentals Business Report GlobeNewswire Five Perfect Parisian Rentals for Your Olympics Vacation Elite Traveler San Diego’s short-term rental rules a year later: Is the city cracking down on scofflaws? The San Diego Union-Tribune How to Avoid Paying Vacation Rental Fees The New York Times The Rise Of Vacation Rentals: How Technology And Preferences Are Shaping The Market Travel And Tour World Vacation Home Openings This Time of Year on Oregon Coast? Yes, Even in Pacific City Oregon Coast Beach Connection How B2B startup Inhaven is reworking vacation rentals Digital Commerce 360 Emerald Coast by Owner (ECBYO) Unveils New Website With Expanded Coverage and Enhanced Features StreetInsider.com Cowboy Country: Rustic Airbnbs for the Cowboy in You TravelAwaits DeSantis vetoes short-term vacation rental bill Florida Phoenix Gov. DeSantis vetoes vacation rental bill News 13 Orlando Florida Gov. DeSantis vetoes vacation rental bill that gave state more authority Tallahassee Democrat DeSantis vetoes bill over vacation rental regulation Tampa Bay Times A new vacation rental problem travelers need to know about The Seattle Times Maui County’s Move Against Vacation Rentals Likely To Bog Down In Court Honolulu Civil Beat AG Ashley Moody Warns Floridians About Vacation Rental Scams In Summer Scams Series Tampa Free Press FL lawmakers pass state regulations on short-term vacation rentals; how will it play out? Florida Phoenix Maui Council Budgets $300,000 To Study Impacts Of Eliminating 7,000 Vacation Rentals Honolulu Civil Beat Vacation Rentals: How to Shrink Your Carbon Footprint The New York Times It's Time to Plan Your Summer Vacation—Here Are 100+ Top Rentals Around the World Condé Nast Traveler Global Vacation Rental Market to Hit $100 Billion This Year eTurboNews | eTN Florida’s Vacation Rental Bill awaits Gov. Ron DeSantis' review. St. Augustine Record Vacation Rental Prices Come Down From Pandemic High The Vineyard Gazette - Martha's Vineyard News A Statewide Ban On Vacation Rentals? The Idea Is Gaining Steam After The Maui Fires Honolulu Civil Beat Tybee officially passes ban on vacation rentals. Here's what that means for the island WJCL News Savannah Counties differ in approach to regulating vacation rentals Hawaii Tribune-Herald Vrbo's Top Vacation Rentals for 2024 Include Homes in Cabo, the Caribbean, and Sedona Travel + Leisure Hawaii lawmakers take aim at vacation rentals after Lahaina wildfire amplifies Maui housing crisis The Associated Press Letter: Vacation rental vs. low to middle-class housing Newport News Times Buckingham Vacation Rentals Visit Lake Tahoe One of Michigan's Hottest Resort Towns Are Sick of Tourists & Blame Them For All Their Troubles 1077 WRKR Governor signs measure giving counties authority to convert vacation rentals into housing Hawaii News Now Editorial: New limits on Marin vacation rentals make sense Marin Independent Journal Maui Mayor Richard Bissen announces bill to phase out vacation rentals in apartment districts Maui Now Galveston Central Appraisal district begins treating vacation rentals as businesses Galveston County Daily News Short-Term Dwelling and Vacation Rental Licensing Boulder County (.gov) Hawaii governor pledges to sign vacation rental regulation bill Courthouse News Service Lee Cataluna: Phasing Out 7,000 Vacation Rentals On Maui Would Be A Sea Change - Honolulu Civil Beat Lee Cataluna: Phasing Out 7,000 Vacation Rentals On Maui Would Be A Sea Change Honolulu Civil Beat Short-term vacation rental bill barely passes Florida House Florida Phoenix Vacation rental bill divided lawmakers. Now it's drawing calls for DeSantis to veto it Tallahassee Democrat Ask Amy: Family friends poach vacation rental Chicago Tribune Senator wants uniform standards for short-term vacation rentals, but it seems to be a tough sell Florida Phoenix The effort to get the FL governor to veto short-term vacation rental bill accelerates Florida Phoenix Green Won’t Issue Vacation Rental Moratorium For Maui Honolulu Civil Beat |
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