LIVING WELL with Diabetes……….Meal planning tips
If you ask anyone these days how they are doing and the usual answer is “I’m so busy!” No doubt, people have hectic schedules and multiple tasks and responsibilities daily. Let’s focus on meal planning for a moment. Here are a few tips to make the evening meal preparation less stressful. Cooking and dining together as a family whenever possible strengthens the bond between parents and children and provides time for communication between family members. Sitting at a table rather than in front of a TV or computer screen facilitates conversation and helps families share the events of the day.
Plan and shop on the weekend for 3 quick to fix meals. These meals should have few ingredients and require a short cooking time.
Post the menu in your kitchen for family members to view
The evening before the meal is to be prepared, take out non-perishable ingredients and place on a baking sheet on your counter with appropriate measuring and cooking utensils, and serving dishes.
Chop, dice, slice any ingredients you will need for the meal.
Plan for a soup and salad meal, a homemade pizza using a prepared crust. Pita pocket sandwiches with raw vegetables for quick meals when sports or school activities are taking place.
“Breakfast for supper” will be a favorite. Omelette with added leftover vegetables and whole grain bread or whole grain waffle with Lowfat, lowsalt ham cold cut slices and serve with melon cubes. Use an all fruit jam instead of syrup for the waffle topping.
Institute the following rule at your home: The cook does not have to participate in the clean-up process!
Assign a family member to set the table each evening.
Time permitting, making a hearty soup or stew on the weekend can be a great meal that requires only reheating and serving. Roasting pork tenderloin or a family size roaster chicken can make weekday meals easier and provide leftovers for sandwiches or to add to salads.
Check out these resources for recipes your family.
www.eatingwell.com They have Healthy in a Hurry recipes
www.diabeticliving.com (one need not have diabetes to enjoy these healthy recipes)
To your health!
Charmaine Vincent Haan,RD,LD/N,CDE