1. Plan just a few meals per week. You don’t have to plan a meal for every day of the week. In fact, just two or three planned meals can help you get on the right track and make all of the difference. 2. Build your meals around these food groups (in accordance with the USDA MyPlate plan): – 1/2 of your plate: Fruits and veggies; – 1/4 of your plate: Lean protein; – 1/4 of your plate: High fiber starch (like whole grains). 3. Try to limit or avoid processed foods. Extra processes equals fewer nutrients, so choose foods in this order: – Fresh (pre-cut is a great, time-saving option) or frozen; – Canned; – Pre-prepared frozen or canned (such as canned soups and TV dinners, including vegetables frozen with sauce). 4. Use technology to help you get organized. There are lots of helpful digital solutions that can help you reach your health goals through meal planning. Apps like Mealime, MealBoard, and Yummly (free and/or in-app purchases) allow you to access recipes, assign recipes to days of the month, and even automatically build your grocery list.
4 EASY STEPS TO
BUILDING A HEALTHY MEAL PLAN PLAN AHEAD TO MAKE BETTER CHOICES We all know that a few minutes of preparation can go a long way in ensuring a successful result. Meal planning is no different. When you have to improvise your meals because you don’t have a plan, you are much more likely to snack all day or resort to fast food, frozen meals, or
M
processed foods for sustenance.
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ost people know that good health starts in the kitchen. If you plan ahead, you are more likely to make better choices, eat less, avoid weight gain, and feel better overall. Here are four easy tips to get you on the right track.
CIRCA Magazine
| April
May
WakeMed Food and Nutrition Services shares a couple recipes that are great for a warm spring or summer day, and will help you and your family stay on a healthy eating track.
STRAWBERRY, MANGO, AND HONEY SMOOTHIE This refreshing strawberry, mango, and honey smoothie makes for a great breakfast or a snack. Add all of the ingredients to your blender and enjoy. – 1 cup strawberries, fresh or frozen – 3/4 cup mango, fresh or frozen – 1/2 banana, fresh or frozen – 3/4 tablespoon honey – 1 tablespoon coconut water – 1 tablespoon flaxseed (optional) – Coconut flakes Combine the fruit, honey, coconut water, and flaxseed in a blender. Blend on high until smooth. Sprinkle with coconut flakes and serve.
“SNAPPY” NORTH CAROLINA RED SNAPPER WITH AVOCADO SALSA For this recipe, take advantage of one of our coast’s most plentiful and heart healthy fishes. Flavored with cayenne pepper, the heat of the “snappy” dish can be easily adjusted by adding more or less cayenne.
June 2020
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www.circamagazine.com
