Marvellous Meal Planning

 

Feeding a family isn’t always easy. Trying to create meals that are enjoyable, nutritious and affordable throughout the week can be a real challenge. One way to make things easier is to plan ahead. By creating meal plans for the week to come, you can save money, eat more healthily and enjoy a delicious variety of meals.

 

What is meal planning?
Meal planning is simply making a list of the meals you plan to cook throughout the week rather than deciding on a daily basis what to eat. This means you are likely to make better choices – no more grabbing a takeaway pizza when you’re out of inspiration or reaching for ready meals when you’re short of time. It also means you can shop for ingredients more effectively – saving money and cutting waste. In addition, it gives you the opportunity to try new recipes and saves time preparing and cooking meals.

 

How to get started
So exactly how do you get going with meal planning? The key is to sit down and write a list of the recipes you’d like to cook over a one or two-week period. You’ll be able to easily check that you’ve got a good balance of different meals and ingredients. You’ll also notice where ingredients for one meal can be used again in another. For example, minced beef for a bolognaise could also be used in a shepherd’s pie. Or if you decide to cook roast chicken on a Sunday, you could use the leftover chicken for a curry during the week. This means you can buy ingredients in bulk at the supermarket to save money and can also cook certain things in batches to save time in the kitchen.

 

 

Meal planning tips

• Set aside time each week to find new recipes. You could browse through recipe books or use the Internet. Try to introduce something new each week so that you don’t get bored eating the same types of meals.


• Stick your meal plan for the week on the fridge so that you always know what you are going to eat that day.


• Double up recipes so that you can freeze meals to use in future weeks.


• Save all of your favourite recipes in one place so that they are easy to access. This could be in a ring binder or as electronic files on your computer.


• Make a detailed list to take to the supermarket but be prepared to be flexible. For example, if a specific ingredient is out of stock, you may need to switch to an alternative or if there is a special offer on a particular ingredient, you could tweak your recipes to make use of a bargain.


• Keep your store cupboard topped up with ingredients such as olive oil, dried herbs and spices which have a long shelf life and can be used in several dishes.

 

For recipes and inspiration, visit: www.bbcgoodfood.com

The post Marvellous Meal Planning appeared first on .

Categories: marvellous meal, meal, meals, meals nbsp, nbsp, Recipes, save money, week

Ready Meals – A Poor Choice for Family Meals?

 

 

In the last few decades the popularity of ready meals has risen dramatically. They provide a quick, convenient way for busy families to eat. But as many nutritionists question the quality and nutritional value of pre-packaged ‘TV dinners’ are they actually a poor choice for family meals?

 

Yes – Dominic

Ready meals really are a lazy way to feed your family. I appreciate that people live busy lives but that is no excuse for not cooking a proper evening meal. Pre-packaged meals from supermarkets promise convenience, taste and nutrition but rarely deliver. The ingredients used in ready meals are usually the cheapest that the manufacturers can get away with – meaning that they will never be as nutritious as a home cooked meal. In addition, they are often packed full of salt, sugar and fat to make them taste more appealing. At least when you cook your own meals at home you know exactly what has gone into them and can choose the best ingredients.

I think ready meals have also contributed to a breakdown in family values. In the past, the family would have gathered around the dinner table at least once a day to enjoy a meal, providing the opportunity for children and parents to catch up with one another and chat about their day. Now, thanks to ready meals, children can simply pop a box in the microwave and take their meal up to their bedroom to eat – meaning that parents and children often don’t interact at all during the day.

It’s also worth noting that many teenagers no longer know how to cook a meal from scratch. Basic cooking skills have been lost and I think ready meals have played a big part in this. Yes, cooking from scratch may take a little longer – but the results are well worth it.

 

No – Annie

I think ready meals are a wonderful invention and I rely on them for all of our mid-week dinners.  With three children and a full-time job, there’s no way I can find the time to cook an evening meal from scratch when I get home!

We have a really busy family life and I never know who is going to be in for dinner one night to the next. My teenage daughter will often stay at a friend’s house, whilst the younger children have after-school activities such as ballet, swimming and football most evenings. There’s no point me slaving away making a home cooked meal when it might not get eaten. With ready meals everyone can just help themselves when they want.

I know people think ready meals aren’t very nutritious but they are better than crisps and chocolate – which is what my teenager would reach for if she didn’t have ready meals available. Also, most ready meals now give nutritional values on the box so it’s easy to choose the healthier options.

Things have changed since the 1950s and parents today simply don’t have the time to be making meals from scratch each evening. Buying ready meals saves time shopping and cooking – giving my family valuable time to spend on more enjoyable activities. I don’t think there is anything wrong with turning to ready meals if you are too busy to cook – they are tasty, convenient and good value.

Categories: cooked meal, evening meal, family meals, home cooked, meals, meals nbsp, pre packaged, ready, ready meals

Marvellous Meal Planning

 

Feeding a family isn’t always easy. Trying to create meals that are enjoyable, nutritious and affordable throughout the week can be a real challenge. One way to make things easier is to plan ahead. By creating meal plans for the week to come, you can save money, eat more healthily and enjoy a delicious variety of meals.

 

What is meal planning?
Meal planning is simply making a list of the meals you plan to cook throughout the week rather than deciding on a daily basis what to eat. This means you are likely to make better choices – no more grabbing a takeaway pizza when you’re out of inspiration or reaching for ready meals when you’re short of time. It also means you can shop for ingredients more effectively – saving money and cutting waste. In addition, it gives you the opportunity to try new recipes and saves time preparing and cooking meals.

 

How to get started
So exactly how do you get going with meal planning? The key is to sit down and write a list of the recipes you’d like to cook over a one or two-week period. You’ll be able to easily check that you’ve got a good balance of different meals and ingredients. You’ll also notice where ingredients for one meal can be used again in another. For example, minced beef for a bolognaise could also be used in a shepherd’s pie. Or if you decide to cook roast chicken on a Sunday, you could use the leftover chicken for a curry during the week. This means you can buy ingredients in bulk at the supermarket to save money and can also cook certain things in batches to save time in the kitchen.

 

 

Meal planning tips

• Set aside time each week to find new recipes. You could browse through recipe books or use the Internet. Try to introduce something new each week so that you don’t get bored eating the same types of meals.


• Stick your meal plan for the week on the fridge so that you always know what you are going to eat that day.


• Double up recipes so that you can freeze meals to use in future weeks.


• Save all of your favourite recipes in one place so that they are easy to access. This could be in a ring binder or as electronic files on your computer.


• Make a detailed list to take to the supermarket but be prepared to be flexible. For example, if a specific ingredient is out of stock, you may need to switch to an alternative or if there is a special offer on a particular ingredient, you could tweak your recipes to make use of a bargain.


• Keep your store cupboard topped up with ingredients such as olive oil, dried herbs and spices which have a long shelf life and can be used in several dishes.

 

For recipes and inspiration, visit: www.bbcgoodfood.com

Categories: meal, meals, meals nbsp, nbsp, Recipes, save money, week

Great Ways To Start Making Healthy Meals Today

One way to make sure the meals you eat are healthy is to prepare them at home. You must first understand how to make those meals by knowing what materials, foods and appliances you need. There is no need to spend a lot of money in order to eat healthy meals at home.

 

Think Color

Instead of focusing on fat grams and calories, think about incorporating a variety of colors into your healthy diet. Buy a many different fruits and vegetables to put into your recipes. These not only help to provide many nutrients and vitamins to your diet, they increase the appeal of your food and vary the number of meals you can create.

 

Make Healthy Swaps

There is no need to completely give up a food you really like when healthy swaps are available. For instance, if you really like baked goods or breads, substitute whole wheat flour for all-purpose. Sneak in fruits and vegetables when you can to boost nutrition. Use baked tortilla chips instead of fried. Flavor your foods with fresh or jarred spices instead of using a lot of salt. Buy low-fat versions of dairy products, lean meats and low-sugar items.

 

Use the Right Appliances

Cooking healthy at home requires using the right appliances and equipment. An easy way to grill meat or vegetables is with a grill plate or other grilling appliance. Make your own baked goods, pastas, purees and other healthy foods with cheap KitchenAid stand mixers. Food processors, blenders and measuring cups to figure out serving sizes are all important as well when you are going to make meals at home.

 

Plan Your Meals

When you plan your meals a week or two in advance, you not only save money on your grocery bill since you do not need to go quite as often, you also are more likely to eat those meals. When you fail to plan your meals, it is easier to just go out instead. Find new recipes online or with a healthy eating cookbook. Write down all the recipes you want to try, figure out which days to make these and make your grocery list afterwards.

 

Eating healthy meals at home is as easy as planning, prepping and varying your diet. With the right equipment, you can easily be healthy. By cooking this way, you know exactly what goes into your food, which helps to eliminate unhealthy trans fats, artificial sweeteners and other ingredients.

Categories: Healthy, meals, ways

Ready Meals Healthier than Celeb Chef Recipes, Study Finds

Wellness experts are always talking about how eating out is more damaging to your health. Studies show that takeaways and restaurant meals are higher in calories and lower in micronutrients such as iron, calcium, and vitamin C, so – by that logic – it must be healthier to cook at home, right? Not according to new research, which has found that it may be time to shelve your favourite cookbook, or you could develop serious health concerns.

For the study, the researchers looked into how “home-cooked” meals created by celebrity chefs compared to prepared meals sold in local supermarkets in terms of having an impact on your wellbeing. 100 supermarket meals (randomly chosen store-brands from the three biggest supermarket chains in the UK) were compared with 100 main meal recipes (with items from two or more food groups) created by UK-based TV chefs. The lucky cookbooks chosen were Jamie Oliver’s 30 Minute Meals and Ministry of Food, Lorraine Pascale’s Baking Made Easy, Nigella Lawson’s Kitchen, and Hugh Fearnley-Whittingstall’s River Cottage Everyday.

The researchers aimed to answer the question “Is one type of meal or the other healthier?” by looking at the nutritional content of the recipes and meals. This included an analysis of the total calories, protein, carbohydrates, sugar, sodium, fat, saturated fat, and fibre found in each dish, using the World Health Organization’s (WHO) dietary guidelines and the British Food Standards Agency (FSA) guidelines as nutritional standards for comparison. Although there are a few differences in the two sets of guidelines, they both give the breakdown of calorie percentages that should come from fat, protein, and carbohydrates, and set daily limits on salt, cholesterol, and saturated fat.

While you’d think that at least one dish would make the cut, not a single ready meal or recipe met all of the WHO guidelines. However, the more surprising result was that the chef-created recipes appeared to be less healthy than the store-bought meals. Typically, the recipes were higher in calories and lower in fibre, albeit meeting the FSA guideline of less than 0.6 grams of sodium per 100 grams of food, which the ready meals did not accomplish. Still, it’s important to bear in mind the researchers’ point that WHO standards are based on average intake over time rather than individual meals, and they only used these standards because of the lack of other international criteria on which to base their study.

So why does it matter? Wellness experts assert that celebrity chefs have a massive influence on the foods we eat, and are arguably contributing to the British obesity epidemic. Obesity can increase your risk of all kinds of chronic health concerns, such as heart disease and diabetes, to name a few. Does this mean you need to stock up on ready meals to ensure your wellbeing? Perish the thought! It’s important to take these study results with a grain of salt – but no more than that or you’ll go over the FSA guidelines! While the top TV chefs and their cookbooks may tend towards the unhealthy, this isn’t the case for all recipes and cookbooks.

Plus, ready meals are no nutritional superstars even if they appear to be healthier in some respects. The study researchers did not consider vitamins, minerals and additives in their evaluation, so the nutritional picture presented isn’t so complete. And, no, the answer isn’t to go out for dinner every night either, as another recent study has shown that eating away from home is linked with a higher calorie and fat intake, and lower micronutrient consumption. Just think about your meals, be they microwaved or created out of a recipe book, and make healthy choices.

Categories: Celebrity Chefs, fsa guidelines, health concerns, meals, ready meals, Recipes, Research, study, tv chefs, wellness experts

Not as Scary as It Sounds: Why You Should Try Fasting

There are so many diets out there that it’s almost impossible to try them all. Still, you’ve probably had a good go. There’s low-fat, low-calorie, high-protein, low-carb, low-GI – just thinking about them all is enough to do a number on your wellbeing. But maybe weight loss wellness it isn’t a question of what you eat, but at what times you eat. This is according to nutritionist Teresa Boyce, who argues that you do not need to eat as often than you do.

 

Boyce notes, ‘There are many exceptions, such as those suffering with blood sugar disorders, pregnancy, athletes, body builders and people wishing to gain weight. These groups of people have physiological needs for frequent calorie intake, but for the average person there is no need for constant feeding throughout the day. There is buzz in the world of weight loss around a concept called intermittent fasting, which is going for periods of time without food.’ This may seem like a lot of hard work and deprivation, but the truth is you already fast regularly. Every time you sleep, you are fasting, which makes the whole intermittent fasting eating plan seem a lot more manageable.

 

‘There are many variations to intermittent fasting,’ Boyce points out. ‘However all variations have one common theme: consume your calories within a certain time frame within the day (a feeding window) and do not eat anything else outside of those hours.  This gives your body a break from digestion and time to use stored body fat as energy. By having a smaller feeding window in the day you are less likely to snack. You can focus on completely balanced main meals that are going to be more satisfying than constant grazing.’ So, how do you introduce intermittent fasting into your diet? Simply by eating an earlier dinner and a later breakfast, so that you don’t eat anything for 12-14 hours in-between. If you eat your breakfast between 9-10am, lunch between 1-2pm and dinner between 6-7pm, you have a 10-hour feeding window and a 14-hour fast each day.

 

If the hunger pangs hit, don’t worry – you’re not jeopardising your wellness in any way. However, if you do need to curb your appetite, have a cup of green tea or a glass of water. ‘You may be shocked to realise your hunger pains naturally subside,’ says Boyce. ‘Besides, being a little hungry between meals is normal especially if you’re trying to lose weight. Once you establish a new fasting pattern, you may wish to extend the fast to 16 hours a day.’ When having your three meals, make sure they are still nutritionally balanced, providing you with mixed vegetables, fruit, quality protein, good fats and whole grains.

 

Boyce comments, ‘The key to remember is you’re NOT starving yourself; you’re fasting for a period of the day. Make sure your meals are balanced and healthy and don’t graze outside of your balanced meals. When trialling this method you will likely discover you don’t need to eat as often as you currently do, and you will become aware of how much you over eat. Listening to your body and understanding its actual needs is the first step to long-term weight loss and optimum health.’ Plus, it’s not just your waistline you’re helping through intermittent fasting; this eating technique can enhance immunity, boost tissue repair, reduce unhealthy cholesterol levels and lower inflammation. As inflammation is a known risk factor for chronic illness such as diabetes and cardio vascular disease, surely it makes sense to give anything a go that might help to prevent it.

Categories: boyce, Fasting, feeding window, Health Benefits, intermittent, intermittent fasting, meals, nbsp boyce, weight, Weight Loss

Can Your Diet Help You to Lose Weight by Burning Fat?

Our diets are so important in creating a healthy body and maintaining a balanced weight, but what foods can you eat to burn fat? Most of the time, exact ingredients or quantities aren’t listed so it can be tricky knowing what to eat. Eating a varied diet is, of course, important but there’s always room for improvement. Low carb diets aren’t necessary or overly effective when it comes to long-term weight management, but there are some advantages to a higher protein diet for fat loss purposes, according to recent studies. It’s believed that these include a lowered appetite, ‘automatic’ control and a higher thermic effect from the food. In the past, nutrition experts have advised that almost any hypocaloric diet that follows some semblance of logic can work, at the very least in the short term. But it’s not so much about the low carb argument – it’s more to do with the control of your calorie intake and compliance. Restricted diets can be difficult to maintain, which means that more often than not we end up falling off the wagon. The best way to burn fat is to shift away from pointless diets and opt for building a programme that helps to achieve results without missing out on the enjoyment of food.

Eating a wide variety of high nutrient-rich foods that are low in calories is the best way to do this. You’ll avoid the fat but stay within the muscle-building guidelines. While commitment is still necessary, you’ll be more inclined to stick within the guidelines if you’re eating delicious food that’s good for you. So to begin with, you need to know what ingredients you can use within your diet. Where carbohydrates and whole grains are concerned, oatmeal, brown rice, white potatoes and sweet potatoes are all great choices. Beans are also ideal for padding out meals with healthy carbs. Vegetables are, naturally, great for you but some are better than others. Broccoli, spinach, asparagus, tomatoes, salad greens and peppers are all fantastic bases for meals. If you want to add protein to your meals, you should look to chicken and turkey breasts, salmon, egg whites and steaks. Fruit is high in sugar but it’s still loaded with nutrients, so look to oranges, bananas, grapefruit, apples, blueberries and melon. Pineapple, strawberries, grapes and peaches are also fine. Healthy fats are necessary to get your dose of omega oils, so be sure to include almonds, extra virgin olive oil, walnuts, flax-seeds and avocados.

Dairy products are a difficult topic, because so many people believe them to be bad for our health. Dairy is vital for our health, as you need the calcium and vitamin D, but opt for skimmed versions to avoid the calories. With this diet, compliance also plays a part so you can give yourself two or three meals a week where you can eat whatever you want – pizza, sushi and other meals not on the list. You need to be able to treat yourself to foods that you’re craving in order to stay motivated to continue. Consider yourself healthy 95 per cent of the time, then the odd treat won’t make that much of a dent in your diet plans. Too much fat in your diet can lead to a number of health problems, from heart disease to strokes, so it’s vital that you amend your lifestyle to accommodate a healthier way of living.

Categories: calories, diet, Diets, Fat, foods, Healthy, meals

Doggy Diet: How to Ensure Proper Nutrition for Your Pet

There’s no denying the importance of nutrition to family wellness, but what about the wellbeing of your furry little friend? It’s just as vital for your dog to eat well if he’s going to live long and avoid wellness problems, and so you need to ensure you’re making the right food buying decisions. The next time you’re in the pet food aisle, ask yourself the following questions:

 

1. What does the label say? Although commercial brands of pet food are more expensive, this generally means they meet strict government ingredient standards and are more digestible for your dog. Make sure the label states that it meets these standards, and as well as a clearly listed expiration date.

 

2. What are the ingredients? The breed and age of your pup will affect the quantities it needs of certain ingredients, but this should include a proper balance of carbohydrates, proteins, fats, vitamins, and minerals. When it comes to proteins, you need food that is high in meat content and low in grain content. The fats should come from chicken or beef rather than general “animal fat” as this means the meat is healthy and easily digestible. Processed grains are really harmful to man’s best friend, so instead go for whole grains, such as oatmeal, brown rice, and barley.

 

3. Is there enough variety? Your pet needs variety to ensure his diet is balanced and that he is happy and satisfied. This means rotating three or four foods containing different meats, and giving your dog an occasional treat of a small amount of fresh meat, vegetables, rice, plain yogurt, and plain pasta.

 

4. Is it going according to schedule? Dogs thrive on routine, so you need to know the proper amount of food to be given and the time and frequency of meals. Set specific feeding times and locations.

 

5. Is the diet age-appropriate? As puppies are still growing, they need to be fed more often. Give four meals a day to puppies aged eight to 12 weeks, three meals up to the age of six months, and reduce it down to two meals for dogs aged six to 12 months. Most adult dogs can be fed once daily, but this might need to be two small meals per day if your dog is a larger sized breed.

Categories: diet, Dogs, Food, ingredients, meals, nbsp, nutrition, pet food, Variety