planning for nutrition success

How to Plan for Nutrition Success

3 December, 2013 Article Nutrition

Essential Kitchen Tools

Besides the obvious dishes and utensils, make sure you have the following on hand to prepare & store your healthy meals.

  • A Chef’s knife & paring knife
  • Storage containers (at least 3 large & 3 small containers, plastic is OK but glass Pyrex is my personal choice)
  • Cutting board (at least 2 plastic for meats and fish and 1 wood for fruits and vegetables)
  • High Performance Blender (Vitamix is my personal choice)
  • Digital Food scale
  • Blender bottles (at least 2)
  • Measuring cups (2 sets make life easier)
  • Measuring spoons (2 sets preferred here too)
  • Mixing Bowls (at least 3, a small medium and large- stainless steel with lids are nice to have)

Planning Tips for Healthy Eating

  • Establish a routine that works for you & plan your week for cooking in bulk on 2 separate days eating the same thing for 3-4 days in a row to make life easier (ex: cook on Sundays and Wednesdays). You can also opt to prepare your meals in the morning, or the night before. Figure out what works for you. The key is to be intentional about it.
  • Recipes are good, but knowing the basics is better
    • A good guideline for Breakfast and Lunch is 1 protein + 1 vegetable + 1 starch or fruit + fat in moderation
    • A good guideline for Dinner is 1 protein + 1 vegetable + fat in moderation (can have starch in moderation if desired, skip if weight loss is your goal)
    • Snack guideline: 1 protein + fat (ex: peanut butter) or fruit/starch
  • Plan what you will eat for breakfast, lunch, dinner and snacks for the week and create a list before heading to the grocery store
  • Use tupperware to “pre make” your meals so it’s easy for you during the week to grab your food & eat

As you can see eating healthy takes a little thought but the benefits are well worth the effort. The bottom line is this, you have to make it a priority & you have to be willing to put forth the effort to learn if you want to live a healthy lifestyle. I hope these posts have been helpful in clarifying “what” you need to do in order to be successful in your healthy eating habits.

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