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Tips for Meal Planning

Meal plans have several advantages; they can help you81, 82:

  • Save money
  • Eat a greater variety of healthy foods compared to meals eaten outside the home
  • Develop a shopping list for healthier eating

Meal plans require some time and pre-planning, but once you get the hang of it, it's easy!

The first step is to make a list of meal ideas for the coming week, keeping in mind the days you'll have time to cook from scratch and the days you'll be pressed for time.83

Next, know yourself and your preferences. Sometimes the diagnosis of a diet-associated disease can trigger the desire for a rapid change in eating habits. However, going to extremes is not healthy! If you or someone you love is diagnosed with heart disease, for example, it is not a good idea to try to change a meat and potatoes person into a vegan! Start out with simple changes in food choices.142

After you have created a shopping list with healthy ingredients for your favorite recipes, the next step is to shop. Creating a shopping list helps you82:

  • Better plan your meals - the food you include on your healthy shopping list largely determines how healthy you will eat
  • Stick to a budget
  • Resist "impulse" buys

Do not go to the supermarket hungry or without your list!

How to track meal plans:

  • Magnetic calendar: Keep a large calendar on the fridge to help design meals based on family schedules.
  • Family rating scale: Have family members rate a new recipe or food.
  • Cook and freeze: Many people cook casseroles, meats and other higher preparation foods on the weekends or on a free evening, and then freeze the meals for later use.
  • Use the tools located at the USDA MyPlate website (http://www.choosemyplate.gov/).

What is a Meal?

Getting enough dietary fiber in foods such as fruits, vegetables and whole grains is important for lasting health benefits.84 Each meal should also include a protein to provide the feeling of being full. Think about how you feel an hour after eating a salad...hungry! Why? Most salads are lower in fat and protein, which make us feel full. To increase the satiety of a salad, add a boiled egg or a few beans, nuts or seeds.

How Often Should I Eat?

Spread your calories throughout the day to prevent hunger and overeating. Some people benefit more by eating 5-6 smaller meals a day.85

What is a Serving Size?86

  • Baseball - a serving of vegetables or fruit is about the size of your fist
  • A rounded handful - about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or one half cup of cooked rice or pasta - this is a good measure for a snack serving, such as chips or pretzels
  • Deck of cards - a serving of meat, fish or poultry or the palm of your hand (don't count your fingers!) - for example, one chicken breast, one quarter pound hamburger patty or a medium pork chop
  • Golf ball or large egg - one quarter cup of dried fruit or nuts
  • Tennis ball - about one half cup of ice cream
  • Computer mouse - about the size of a small baked potato
  • Compact disc - about the size of one serving of pancake or small waffle
  • Thumb tip - about one teaspoon of peanut butter
  • Six dice - a serving of cheese
  • Check book - a serving of fish (approximately 3 oz.)
  • Eyeball it! - Take a look at the recommended serving sizes on the new USDA Guidance System. Get out a measuring cup or a food scale and practice measuring some of your favorite foods onto a plate so that you can see how much (or how little!) a half cup or 3-ounce serving is. This will help you "eyeball" a reasonable serving!

Approaching Your Meal Plan:

Small steps can make a big difference. For example, if vegetables are not a "preferred food" try alternatives142:

  • Vegetable soup
  • Low sugar juice
  • Whole wheat bread and pastas
  • Plain roasted sweet potatoes instead of loaded white potatoes
  • Skim milk instead of cream in coffee

Some Tips:

  • Some drinks have a lot of calories. Cut down on regular sodas and watch out for some coffee drinks.
  • Did you know a venti Coffee Frappuccino® with whole milk has more than 300 calories and 65 grams of sugar, but only 2.5 grams of saturated fat? Low fat does not always mean low calorie! But, a venti Iced Cafe Latte with skim milk has only 170 calories.87

Foods to Include:

Include lean meats, fish and other lean proteins like legumes, peanut butter, seeds and nuts. Some fish, in particular, are high in omega-3 fatty acids.

The American Heart Association has the following recommendations for increasing omega-3 fats in your diet88:

Population Recommendation
Patients without history of cardiovascular disease (CVD) Fish two times a week
Include flax, soy, canola, walnuts
Patients with documented CVD 1 gram of eicosapentaenoic acid (EPA) + docosahexaenoic acid (DHA)/day from fish or other food
Supplements under physician advice only
Patients who need to lower triglycerides 2-4 grams EPA + DHA/day
Supplements under physician advice only

Keys to Successful Meal Planning:

  • Plan meals in advance
  • Select "liked" foods
  • Try new recipes for variety!
  • Limit, but don't eliminate foods; control the portion size
Good Better Best Nutrients
Tuna salad Tuna w/ low fat mayo Salmon (baked) Omega-3s
Pita bread Whole wheat Multi grain bread Fiber
Iceberg salad Iceberg salad with veggies Spinach salad with beans, seeds Folate, fiber/protein, antioxidants
10% fruit juice 100% fruit juice Piece of fruit Fiber, antioxidants, less sugar
Crackers Wheat crackers Multi grain crackers Fiber

Recipes:

Making meals at home is a great way to control what goes into the prepared dish AND portion control.82

Many recipes now provide information regarding calories, protein, fat and carbohydrate content. Just watch the serving sizes!

Websites like those included in the "Resources" section provide "heart healthy" recipes. The local library is another great resource for heart healthy cookbooks.

Cooking Tips:

BAKING:

Replacing some of the oil with unsweetened applesauce in some homemade baked good recipes is a way to reduce the fat and calorie content.144 However, this trick won't work for every recipe. Applesauce has some sugar and adding additional sugar would cut the fat, but not the calories. So, to cut the gluten that forms, mix the liquid ingredients and sugar well (using an electric mixer if practical to beat as much air into it as possible). Dry ingredients should be mixed in a separate bowl. Combine the liquid and dry ingredients right before baking and mix them gently by hand, and as little as possible. If baking cookies, applesauce or fruit puree fat replacement products will not produce a crisp cookie and some flavor may be lost, but the results can often be tasty. As a rule, about half as much puree is used per the amount of fat called for (so 1/2 cup of puree instead of 1 cup of oil). This substitute is usually better for muffins and cakes rather than cookies, but worth a try!

Healthy Eating: Busy Schedules

Eating well can be difficult. Here are some tips for eating right at work or on the go.

AT WORK:

  • Bring your lunch and snacks.
  • Eat small meals throughout the day to avoid hunger and to keep energy level all day.
  • Bring non food items for in-office birthdays and celebrations.
  • Go to the salad bar; however, choose healthy options.
  • Try a high protein, complex carb snack in the mid afternoon: a handful of nuts with a glass of vegetable juice; an apple with peanut butter; yogurt and graham crackers.

TRAVELING:

  • Pack instant oatmeal, or other healthy snacks to munch on while in your hotel.
  • Avoid late night meals.
  • Limit alcohol consumption.
  • When eating out, select smaller portions or ask for smaller portions; split an entrée.

TRAVEL/AT WORK SNACK SUGGESTIONS:

  • Instant oatmeal
  • Oat bran cereal (higher in sugar, but great source of fiber and crunchy)
  • Fresh fruit
  • Vegetable juice
  • Soup
  • Tuna
  • Multi grain crackers
  • Low-fat cheese sticks

Check with your doctor before starting any meal plan. Please make your doctor aware of any supplements you are taking as some foods may increase bleeding if combined with certain over-the-counter and prescription medications.

Glossary:

  • Allicin: A chemical produced when garlic cloves are crushed. Allicin is made from Alin through a chemical conversion that takes place upon crushing the garlic clove. Studies have shown that allicin has a variety of antimicrobial and antitumor activities.89
  • Antioxidants: Chemicals that prevent cell damage. Vitamin C, beta carotene (a form of Vitamin A) and Vitamin E are examples. Fruits and vegetables are good food sources.90
  • Calcium: A mineral found in dairy foods and used by the body to help strengthen bones and teeth.91
  • Docosahexaenoic Acid (DHA): A type of omega-3 fatty acid. It is typically found in cold water fatty fish and in fish oil supplements. DHA is essential for the proper functioning of our brains as adults, and for the development of our nervous system and visual abilities during the first six months of life.92
  • Eicosapentaenoic Acid (EPA): One of several omega-3 fatty acids used by the body. The typical Western diet is relatively deficient in omega-3 fatty acids. The main dietary sources of EPA in the United States are cold water fish such as wild salmon, but fish oil supplements may also raise concentrations of EPA in the body. Increased intake of EPA has been shown to be beneficial in coronary heart disease, high blood pressure and inflammatory disorders such as rheumatoid arthritis.93
  • Flavonoids: A group of antioxidants that suppress oxidative damage. Quercitin is found in fruits, vegetables, nuts and seeds. Some flavonoids have been found to limit the oxidation of LDL, which is often called the "bad" cholesterol.94
  • Folate: A type of B vitamin found in enriched grains and dark green leafy vegetables. Folate reduces homocysteine, an amino acid that promotes LDL oxidation, and is toxic to artery walls.95
  • Magnesium: A mineral used by the body to help maintain muscles, nerves and bones. It is also used in energy metabolism and protein synthesis.96
  • Omega-3 fatty acids: Fatty acids are components of cells. DHA, EPA and Linolenic acid are examples of these fats. DHA and EPA are found in many fish such as salmon. Linolenic acid is found in tofu, flax and canola. These fats have been shown to reduce triglyceride levels and slightly lower blood pressure.88
  • Omega-6 fatty acids: Essential fatty acids that, together with Omega-3, play a large role in brain function and normal growth and development.97
  • Oxidative Stress: A condition in which there is accumulation of destructive molecules called free radicals that can cause cell damage.98
  • Potassium: A mineral (electrolyte) that is required for many biological functions including kidney function and cardiac, skeletal and smooth muscle contraction.99

Helpful Resources: