Dinner is handled
Let’s face it, meal planning sounds like something only organized people do. The rest of us treat a jar of salsa and string cheese like a balanced dinner.
But fear not. Meal planning doesn’t require a color-coded spreadsheet or culinary degree. It just takes a little prep and a willingness to admit that maybe we can’t live on cereal alone.
Here’s the good news. Planning your meals can save time, money and the awkward moment when your dinner guests realize the build-your-own toast bar wasn’t a joke.
Start with balance
The United States Department of Agriculture’s (USDA) MyPlate plan is a good place to begin. You can plug in your age, sex, height, weight and activity level to get a personalized plan. It’s like a nutritional GPS, minus the judgment.
The U.S. Centers for Disease Control and Prevention (CDC) encourages sticking to your goals. Plan meals ahead of grocery shopping. Stick to your list and choose healthy ingredients. And remember, no one said that you must eat kale or spinach.
Here are some tips from the CDC:
Use less cheese
Pick low-fat, low-salt soups
Try skinless turkey breast instead of beef
Add black beans to enchiladas
Choose low-fat milk
Cook with non-stick spray instead of oil or butter
Swap sugary desserts for fruit
Snack on nuts and whole-grain crackers
Calories and portion size also matter. Yes, even for butter. And no, ranch dressing doesn’t count as a side dish.
Portioning meals
Batch cooking is your friend, too. Make one giant pot of something and eat it all week, like a noble pasta-loving squirrel storing food for you. The National Institute on Aging even offers sample menus, proving that variety is possible, even if your idea of change is chicken in a different storage container.
This doesn’t mean you can’t go out to dinner. Plan by checking menus online and making choices before you leave the house. Consider sharing a dish with a friend or taking half your entrée home for the next day.
Don’t overthink it. Meal planning isn’t about perfection. It’s about creating structure, so dinner doesn’t become a last-minute scramble. So, the next time you consider calling a granola bar a meal, remember that a bit of planning can help you avoid popcorn for dinner. Again.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
