How to plan your meal:
As we know that meal plays important role in human body. It is not only concern with digestive system, it is also responsible for functioning of each cell. So, we can say that healthy meal leads healthy body functioning. It is not only deals with individual meal planning, it is also important accept for nutritionists and homemaker. In this article I will briefly discuss about how to plan meal and I will give you some important tips. So, If you want to know about healthy meal planning according to your budget, then read this article till end. So let’s start.
If all essential nutrients in adequate quantity present in meal then it is called balance diet. It is most important good health and proper functioning of body. Essential nutrients are most important for the physical and mental health of body. In meal planning Balance diet is most important. I has great concern with plat that is healthy for a human.
Tips for Meal planning:
- Meal should be from all food groups. According to their recommended quantities.
Food groups and their recommendation:
Food groups according to food guide pyramids are given below:
Food guide pyramid:
Food guide pyramid was introduced by United States Department of Agriculture (USDA) in 1992. It is the most popular one among the all nutrition or food guides.
Food guide pyramid is a graphic depiction of a healthful diet for sedentary adults. This consists of 6 segments representing one food group in each.
Fats and oils group:
They are placed at the apex of the pyramid and are said to be used in little amounts. This portion in food guide pyramid also includes the sweeteners or added sugars that mean their consumption should also be limited.
Meat, poultry and fish group:
Below the apex, on the right side, there exists the group of meat, poultry, fish, dry beans, eggs and nuts. The standard serving size from this group included in your diet should be 2-3 servings.
Milk yogurt & cheese group:
Below the apex, on the left side of the pyramid, there is a group portion specified for milk yogurt and dairy products. The servings that must be a part of your diet from this group are 2-3 servings.
Fruits and vegetables groups:
Below the groups of meat and dairy, there are two groups at parallel positions to each other that is fruits on right and vegetables on left. It is recommended that 2 to 4 servings of fruits and 3-5 servings from the vegetable group should be consumed.
Bread, cereal and pasta group:
This group that is mainly for carbohydrates provision exists at the base of pyramid that mostly include the staple foods such as grains, wheat etc. This is the major source of energy for sedentary adults. The recommended servings from this group are 6-11 servings.
Vegetables have variety of color, taste and texture. They are important source of vitamin, minerals and fibers. As the dark green leafy vegetables such as broccoli, kale, spinach etc are rich in iron, calcium and zinc etc. some red and orange vegetables are rich sources of vitamins specially vitamin A and vit.C etc, for example; carrots, pumpkin, tomato and sweet potato etc. vegetable group also include beans and legumes such as black beans, chickpeas, soybeans and tofu etc. if you are non-vegetarian, you can add legumes in vegetable group but if you are a vegetarian it must be included in the meat or protein group.
Fruits also have wide range of varieties. These include citrus fruits- such as oranges and grapefruit and different kinds of berries and other fruits such as peaches, mangoes, figs, raisins and pineapple etc. Always eat the whole fruit or in raw form as along with providing minerals vitamins it will also provide fiber. Consume 100% fruit juice but avoid consuming with added sugars.
- Provide variety of food. Different food in each group change at different intervals
According dieticians monotonies diet is harmful for body. It causes malnourishment of many nutrients.
- Leafy and maple vegetables should also be included in each meal.
- At least one serving should be add from milk group in each meal.
- Avoid eating unwanted, unappetizing meals.
- If your budget doesn’t allow using meat then use pulses and legumes instead of meat. You can also use raw material such as liver meat of animals etc.
At the end in the light of above discussion we can say that we should plan our meal with all food groups. Follow the above tips to take healthy meal in your budget.