Meal Planning Ideas

cooking

Nov 28

Do you have good intentions of eating healthfully to control or lose weight but don’t know where to start? Here are some great meal ideas from breakfast through dinner. Pick and choose your favorites to start eating better now! We have suggested meals that are low in fat and feature lower-calorie cooked grain dishes (mostly whole), fruits, vegetables, beans and low-fat dairy items:Breakfast:• Oatmeal with raisins and skim milk• English muffin with jam, banana and yogurt• Whole grain cereal, skim milk, fresh fruit• Yogurt mixed with fruit and whole grain cerealSnacks:• Baby carrots, fat-free light yogurt• Fat-free light yogurt, fresh fruit• Low-fat vegetable soup• Baked potato with fat-free sour cream• Apple, orange, banana or other fruitLunch and Dinner:• Large low-fat salad, low-fat stiry fry dish• Large low-fat salad, low-fat soup• Large low-fat salad, low-fat chili• Large low-fat salad, low-fat pasta dish• Large low-fat salad, beans and rice• Baked fish or chicken, large lowfat salad, rice or potato• Large low-fat salad, baked potato with fat-free sour cream• Large low-fat salad, low-fat risotto dishRecipes are found at www.foodandhealth.comStaple Items to Keep on Hand for Healthful Meals:ApplesBaby carrotsBananasBerriesCucumberFruits in seasonGrapefruitGreen onionsMelonPotatoesSalad greensTomatoesVeggies in seasonCans of low-fat, low-sodium chili or beansCans of low-sodium vegetable soupEnglish muffinsFlavored vinegar for saladLentils or other dried beansLow-cal fruit preservesOatmealPastaPasta sauce, low sodiumRaisinsRiceWhole grain cereal (unsweetened)Fat-free sour creamParmesan cheeseSkim milkYogurt - fat-free, lightChicken breastsFish, fresh or frozen, unbreadedFrozen beans/legumes (sodium free)Frozen stir fry veggies

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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