Madeleine Hull
Meal planning is a simple task, but it can feel daunting if you're not in the habit of doing it. The principles of meal planning are adequacy, balance, variety, consistency, flexibility, and moderation. These principles can help you make healthier food choices, save money, and eat a more balanced diet. They can also help you to save time and reduce waste.
| Characteristics | Values |
|---|---|
| Adequacy | Eating enough to support our bodies through day-to-day activities |
| Balance | Eating enough, but not too much of different food types |
| Calorie control | Energy in = energy out |
| Nutrition density | Getting the most nutrients for the least energy |
| Moderation | Eating foods high in sugar and solid fat occasionally |
| Variety | Eating a range of foods within and among food groups |
What You'll Learn
Adequacy
When planning your meals, it is important to consider the adequacy of your diet in terms of both the quantity and quality of the food you are consuming. This means making sure you are getting sufficient energy and nutrients, as well as meeting your calorie requirements.
To achieve adequacy in your diet, you should aim to include a variety of nutrient-dense foods. Nutrient-dense foods provide the most nutrients for the least amount of energy (calories). Examples of nutrient-dense foods include fruits and vegetables, which are high in nutrients and low in calories. By contrast, junk foods like doughnuts are considered poor nutrient-dense foods as they are low in nutrients but high in calories.
By focusing on adequacy in your diet meal planning, you can ensure you are fuelling your body adequately to support your daily activities and overall health.
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Balance
To achieve balance, it's important to consider the nutritional value of the foods you're eating. For example, fruits and vegetables are considered good nutrient-dense foods because they are high in nutrients and low in calories. On the other hand, junk foods like doughnuts are considered poor nutrient-dense foods because they are low in nutrients but high in calories.
By focusing on balance, you can ensure you're getting the right amount of nutrients to support your body's needs. This includes having enough energy to get through day-to-day activities and fuel for physical activity. It also means curbing cravings and keeping you energised and satisfied.
Additionally, balance in diet meal planning can help you maintain a healthy weight. This is because balancing your energy intake with your energy output is essential for weight management. By consuming a balanced diet, you can ensure you're getting the right amount of calories and nutrients to support a healthy weight.
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Calorie control
To achieve calorie control, it is essential to understand your body's energy needs. This includes considering your age, gender, height, weight, and activity level. By calculating your basal metabolic rate (BMR) and factoring in your activity level, you can determine your daily calorie needs.
Once you know your calorie requirements, you can plan your meals accordingly. This may involve tracking the calorie content of the foods you eat and making adjustments to ensure you meet your goals. Calorie control does not necessarily mean restricting your calorie intake; instead, it is about finding a balance that supports your energy needs and promotes a healthy weight.
When planning meals with calorie control in mind, it is beneficial to focus on nutrient-dense foods. These are foods that provide a high amount of nutrients relative to their calorie content. For example, fruits and vegetables are typically nutrient-dense, offering essential vitamins and minerals while being low in calories. On the other hand, junk foods like doughnuts are considered poor in nutrient density as they are high in calories but low in nutrients.
By prioritising nutrient-dense foods, you can ensure that your body receives the nourishment it needs while maintaining calorie control. This approach supports overall health and can help prevent chronic diseases associated with poor dietary choices. It is important to note that calorie control is just one aspect of diet meal planning, and it should be considered alongside other principles such as adequacy, balance, and variety to ensure a well-rounded and sustainable approach to healthy eating.
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Nutrition density
Meal planning is a simple task on paper, but it can feel daunting if you're not in the habit of planning or thinking about meals in advance. The principles of diet meal planning include adequacy, balance, calorie control, nutrition density, moderation and variety.
When planning meals, it's important to consider the nutritional density of the foods you're choosing. This means evaluating the nutrient content of different foods and choosing options that provide the most nutrients for the number of calories they contain. For example, a food that is high in vitamins and minerals but low in calories would be a good choice for a nutrition-dense meal plan.
By focusing on nutrition density, you can ensure that you're getting the most nutritional bang for your buck, so to speak. This can help you meet your nutritional needs while also supporting a healthy weight and overall health. It's also important to note that nutrition density is not just about the individual foods you choose, but also about how those foods fit together in your overall meal plan.
In addition to choosing nutrient-dense foods, it's also important to consider the preparation and cooking methods you use. Certain cooking methods, such as steaming or grilling, can help retain more nutrients in foods. Additionally, combining certain foods or ingredients can enhance the absorption of nutrients. For example, eating foods that contain vitamin C along with iron-rich foods can improve iron absorption.
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Variety
It is also important to vary your diet within food groups. This means eating different types of proteins, such as lean meats, fish, eggs, and plant-based proteins like beans and tofu. Similarly, you should vary your carbohydrate sources, choosing from options like whole grains, starchy vegetables, and legumes.
By including a variety of foods in your diet, you can also make sure that you are getting enough calories. Calories are a source of energy, and different foods have different calorie contents. By eating a variety of foods, you can make sure that you are getting enough energy to support your daily activities and physical exercise.
In addition to the health benefits, variety in your diet can also make meal planning and preparation more enjoyable and interesting. It can help you discover new foods and recipes, and prevent boredom and cravings.
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Frequently asked questions
The principles of diet meal planning include adequacy, balance, variety, consistency, flexibility, and moderation.
Adequacy means eating enough of the right foods to meet your energy needs and support your day-to-day activities.
Diet meal planning can help you save money, eat healthier, reduce stress, waste less food, and save time.
