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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 An old saying, "Haste makes waste" might apply if you see a great buy, purchase multiple items, then let them become outdated and have to toss them out.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: Main St. request on hold, but ‘Kitschy 2 BR House’ gets vacation rental OK Evanston RoundTable Airbnb Lets You Add a Private Chef to Your Rental. Your Host Might Not Like It. - WSJ The Wall Street Journal Alders flip on vacation rentals Evanston Now Big Bear Lake Named America’s Sunniest Lakeside Destination Hospitality Net RVC Council clarifies rules for Vacation Rentals, Bed and Breakfasts Airdrie City View Bradenton Beach mulls fee increases to cover budget shortfall Anna Maria Islander A novel idea for Maui’s housing crisis: Using vacation rental profits for residents’ down payments Maui Now Whimstay opens platform to independent hosts Short Term Rentals - News Inside The ‘Out-Of-Control’ Debate Over Axing Maui Vacation Rentals Honolulu Civil Beat Maui Gets $1.6B—Can Vacation Rentals Survive What’s Coming? Beat of Hawaii Maui Council hears another 70 testifiers on vacation rental phase-out bill; still more to come Maui Now Plan To Convert Maui Vacation Rentals To Long-Term Housing Delayed Honolulu Civil Beat Study: Maui Should Be Cautious In Phasing Out Vacation Rentals Honolulu Civil Beat Honolulu Hasn't Fined Airbnb, Vrbo for Illegal Short-Term Rentals Honolulu Civil Beat No appeal of ruling for vacation rental program Anna Maria Islander Key amendments proposed for vacation rental phase-out bill ahead of Council committee hearing Maui Now Vacation Rental Study in Goleta Tells More About the Neighbors The Santa Barbara Independent Maui vacation rental bill continues to draw passionate testimony from both sides Hawaii Public Radio Maui Vacation Rental Showdown Vote Happens July 2 Beat of Hawaii Maui Vacation Rental Fight Drags On While Visitors Wait Beat of Hawaii Maui Council To Take Up Bill Phasing Out Vacation Rentals This Summer Honolulu Civil Beat Emotions Are High As Maui Considers Phasing Out Short-Term Rentals Honolulu Civil Beat Vacation Rentals of the Desert Accused of Owing Property Owners, Renters Over $1 Million NBC Palm Springs Vacation Rentals of the Desert Accused of Owing Millions; Riverside DA Launches Investigation After Public Outcry NBC Palm Springs This Charming VRBO Is the Perfect Home Base for Devil’s Lake State Park Only In Your State Opinion | Airbnb and Vrbo are going downhill like a hippo on a water slide The Washington Post Couple who owns Manasota Key vacation rentals welcomes first renters since Hurricanes Helene, Milton FOX 13 Tampa Bay Supreme Court: cities cannot limit vacation rentals based on owner occupancy Idaho Public Television Vrbo offers last minute deals on vacation rentals Short Term Rentals - News Santa Cruz County moves to rein in vacation rentals Lookout Santa Cruz Uncertain Economy Contributes to Slow Summer Rental Bookings The Vineyard Gazette City has no mercy for illegal vacation rental operators Hawaii News Now Community invited to briefing about proposed registration process for short-term vacation rentals Big Island Now Fire district wins vacation rental assessment lawsuit Anna Maria Islander Chase Travel Launches Vacation Home Rentals — What To Know Upgraded Points No More Vacation Rentals In Maui. Here's How The Mayor's Plan To Strip The Island of Short-Term Rental Will Affect The Economy Yahoo Finance Maui County Council debates future of vacation rentals Hawaii News Now Vacation rentals may face new taxes as WA lawmakers eye housing fix The Center Square Maui mayor's plan to phase out vacation rentals would increase housing but shrink the economy AP News With housing and economy at stake, Maui County weighs phase-out of 7,000 vacation rentals Hawaii Public Radio Vacation Renters Waste $2 Billion in Food Each Year ScienceBlog.com Committee votes 5-0 against couple’s vacation rental request advancing Evanston RoundTable The Best Vacation Rental Travel Insurance for 2025 U.S. News & World Report The Short-Term Rental Hosts Spending Big to Trick Out Their Vacation Properties - WSJ The Wall Street Journal Manatee County Commission votes to pursue regulation of short-term vacation rentals Sarasota Herald-Tribune Maui transient vacation rental phaseout—more housing, fewer jobs University of Hawaii System Resources for Vacation Rentals for Springs Protection Alachua County Maui Vacation Rental Ban Moves Forward Amid Growing Outrage Beat of Hawaii Maui County Council to hear response to vacation rentals conversion today The Garden Island Newspaper U.S. Short-term Vacation Rental Market Size Report, 2030 Grand View Research Vacation rentals rebound on Anna Maria Island as tourism picks up after 2024 hurricanes Bay News 9 New vacation rental company launched in Lincoln County newportnewstimes.com How to tell if your Oʻahu vacation rental is legal Hawaii Public Radio Aspiring vacation rental hosts in Mission Beach may have a shot at getting a coveted license San Diego Union-Tribune Cocoa Beach hikes fees to operate vacation rentals Florida Today The 9 Most Remarkable Airbnb Treehouses You’ll Ever Stay At Outside Magazine |
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