Healthy Diet Planning

Importance of Breakfast

Provided you make up the nutrients at other times of the day, missing breakfast should not harm your health; but could possibly affect your day’s work. According to research done in the United States, by late morning breakfast-eaters are performing both physical and mental tasks more efficiently, and showing faster reaction times than those who skip the meal.

The body uses food as its fuel supply for energy, but the supply ceases during the night. If it is not replenished until lunch, you are essentially running on an empty tank all morning.

A light breakfast of low-fat yogurt and fresh fruit, or breakfast cereal and fruit juice, will be much better than no food at all. If you are always in too much of a hurry in the mornings, try getting a pack of sandwich and some fruit when you are off to/at work.


Full Meal or Snacks?

Either nibbling snacks throughout the day or having full meals, choose whichever way of eating that suits you best, provided you eat the right foods.

Eating small, frequent snacks provides a constant supply of energy and nutrients; especially suitable for very active people and those with tight schedules. People with medical conditions, such as diabetes, stomach ulcers or those troubled by indigestion may opt for this approach of eating. It is also better for people who suffer from uncomfortable bloating after large servings of high-fiber foods. Small, regular snacks maintain steady blood-sugar levels, preventing energy dips and hunger pangs.

However, there is a danger of simply eating more food this way. In this context, full meals make it easier to plan and keep track of your diet.


Eating Well on a Budget

Healthy eating is not necessarily expensive. In fact, some of the most nutritious foods are among the cheapest, so it is a matter of choosing wisely, planning your meals in advance and basing your meals on a good variety of inexpensive foods. Here are some guidelines:

• make bread, pasta, rice, potatoes or noodles the central part of your meal.
  
  
• substitute beans and lentils for some, or all, of the meat in casseroles, stews, soups and curries – you will reduce the fat content as well as the cost.
  
  
• but fruit and vegetables in season and look for cheaper local produce.
  
  
• instead of buying expensive prepared meals, cook larger quantities of food and freeze in portions.
  
  
• make filling soups from vegetables and leftovers. Add pulses or potatoes to make them more substantial, and herbs and spices for flavour.
  
  
• for a quick, nutritious meal, try a baked potato and a topping such as baked beans, cottage cheese, tuna or sweetcorn.
  
  
• instead of buying sauces, liquidise leftover vegetables, tomato puree and herbs.
  
  
• if you like desserts, use low-fat milk to make healthy, economical dishes such as rice pudding, custard and semolina.