A plant-based diet is a diet that focuses on eating whole, unprocessed plant foods. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds. Plant-based diets are often associated with weight loss, improved heart health, and a lower risk of chronic diseases.

There are many benefits of following a plant-based diet for gut health. The gut microbiome is the collection of bacteria that live in your gut. These bacteria play an important role in digestion, immunity, and overall health. A plant-based diet can help to promote a healthy gut microbiome by providing the bacteria with the nutrients they need to thrive.

The Gut Microbiome

What is the gut microbiome?

• The gut microbiome is the collection of bacteria that live in your gut. These bacteria play an important role in digestion, immunity, and overall health. There are trillions of bacteria in the gut, and they make up a complex ecosystem that is unique to each individual.
• The gut microbiome is influenced by a number of factors, including diet, lifestyle, and medications. A healthy gut microbiome is associated with a number of health benefits, including improved digestion, stronger immunity, and a lower risk of chronic diseases.
• There are two main types of bacteria in the gut: good bacteria and bad bacteria. The good bacteria help to keep the gut healthy by breaking down food, producing vitamins, and fighting off harmful bacteria. The bad bacteria can contribute to health problems, such as diarrhea, constipation, and inflammation.How does the gut microbiome affect health?

The gut microbiome can affect health in a number of ways:

• Digestion: The gut microbiome helps to break down food and absorb nutrients. A healthy gut microbiome can help to improve digestion and prevent constipation.
• Immunity: The gut microbiome plays an important role in the immune system. A healthy gut microbiome can help to keep the immune system strong and fight off infection.
• Mental health: The gut microbiome may also play a role in mental health. Some studies have shown that people with certain mental health conditions, such as depression and anxiety, may have different gut microbiomes than people who do not have these conditions.
• Chronic diseases: The gut microbiome may also play a role in the development of chronic diseases, such as obesity, heart disease, and type 2 diabetes. Some studies have shown that people with these conditions may have different gut microbiomes than people who do not have these conditions.

How can a plant-based diet support gut health?

A plant-based diet is a diet that focuses on eating whole, unprocessed plant foods. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds. Plant-based diets are often associated with weight loss, improved heart health, and a lower risk of chronic diseases.

There are many reasons why a plant-based diet can support gut health. Here are some of the most important benefits:

• High in fiber: Plant foods are high in fiber, which is a prebiotic that feeds the good bacteria in the gut. Prebiotics help to keep the gut healthy by promoting the growth of good bacteria and reducing the growth of bad bacteria.
• Probiotics: Many plant-based foods, such as yogurt, kefir, and sauerkraut, contain probiotics, which are live bacteria that are beneficial for gut health. Probiotics help to keep the gut healthy by fighting off harmful bacteria and promoting the growth of good bacteria.
• Antioxidants: Plant foods are also high in antioxidants, which can help to protect the gut lining from damage. Antioxidants can also help to reduce inflammation in the gut, which can improve gut health.

If you are looking for ways to improve your gut health, a plant-based diet is a great option. By eating a variety of plant foods, you can help to keep your gut healthy and happy.

Foods That Promote Gut Health

There are many foods that can promote gut health. Some of the best foods for gut health include:

• Fruits and vegetables: Fruits and vegetables are high in fiber, which is a prebiotic that feeds the good bacteria in the gut. They are also a good source of antioxidants, which can help to protect the gut lining. Some good examples include apples, bananas, blueberries, broccoli, carrots, and leafy greens.

Opens in a new windowpharmeasy.in

• Whole grains: Whole grains are a good source of fiber and other nutrients that can help to promote a healthy gut microbiome. Some good examples include brown rice, quinoa, oats, and whole-wheat bread.

Opens in a new windowwww.nutraceuticalsworld.com

Whole grains for gut health

• Legumes: Legumes are a good source of fiber and protein, both of which are important for gut health. They are also a good source of prebiotics. Some good examples include beans, lentils, chickpeas, and peanuts.

Opens in a new windowwww.nutritioninrecovery.com

• Nuts and seeds: Nuts and seeds are a good source of fiber, healthy fats, and other nutrients that can help to promote a healthy gut microbiome. Some good examples include almonds, walnuts, chia seeds, and flaxseeds.

Opens in a new windowwww.health.harvard.edu

• Fermented foods: Fermented foods, such as yogurt, kefir, and sauerkraut, contain probiotics, which are live bacteria that are beneficial for gut health. Some good examples include yogurt, kefir, sauerkraut, kimchi, and tempeh.

Opens in a new windowwww.womenshealthmag.com

In addition to these foods, there are also some other things you can do to promote gut health:

• Eat a variety of plant-based foods. The more variety you have in your diet, the more likely you are to get all the nutrients your gut needs.
• Avoid processed foods. Processed foods are often high in unhealthy fats, sugar, and salt, and they can also be low in fiber.
• Drink plenty of water. Water is essential for gut health, and it can help to keep your digestive system running smoothly.
• Get regular exercise. Exercise is good for your overall health, and it can also help to improve gut health.

 

Tips for Following a Plant-Based Diet

If you are thinking about following a plant-based diet, there are a few things you can do to make the transition easier. Here are a few tips:

• Start slowly: If you are not used to eating a lot of plant foods, start by gradually adding more plant foods to your diet.
• Make sure you are getting enough protein: Protein is an important nutrient for everyone, but it is especially important for people who are following a plant-based diet. Make sure you are getting enough protein by including protein-rich plant foods in your diet, such as legumes, nuts, and seeds.
• Find recipes that you enjoy: There are many delicious plant-based recipes available. Find some recipes that you enjoy and that fit your dietary needs.
• Don’t be afraid to experiment: There are many different ways to follow a plant-based diet. Experiment with different foods and recipes to find what works best for you.

Here are some additional tips:

• Read food labels carefully. Many processed foods, even those that are labeled as “vegetarian” or “vegan,” may contain hidden animal products.
• Be aware of your iron intake. Plant-based sources of iron are not as easily absorbed as animal-based sources. Talk to your doctor about whether you need to take an iron supplement.
• Take a B12 supplement. B12 is an essential nutrient that is not found in many plant foods. It is important to take a B12 supplement if you are following a plant-based diet.
• Don’t be afraid to ask for help. If you are struggling to follow a plant-based diet, talk to your doctor or a registered dietitian. They can help you make sure that you are getting all the nutrients you need.

Following a plant-based diet can be a healthy and rewarding way to eat. By following these tips, you can make the transition to a plant-based diet easier and more enjoyable.

Recipes

Breakfast:

• Oatmeal with berries and nuts: This is a quick and easy breakfast that is packed with fiber and nutrients. To make it, simply cook oatmeal according to package directions and then stir in your favorite berries and nuts.

Opens in a new windowwww.eatthis.com

 

• Smoothie with fruits, vegetables, and yogurt: This is a great way to get a lot of nutrients in one meal. To make it, simply blend together your favorite fruits, vegetables, and yogurt.

Opens in a new windowthenaturalnurturer.com

 

• Whole-wheat toast with avocado and eggs: This is a classic breakfast that is also good for gut health. To make it, simply toast whole-wheat bread and then top it with avocado, eggs, and your favorite seasonings.

Opens in a new windowpickyeaterblog.com

Lunch:

• Lentil soup: This is a hearty and satisfying soup that is packed with fiber and protein. To make it, simply saute some onions and garlic in olive oil, then add lentils, vegetable broth, and your favorite seasonings. Bring to a boil, then simmer for 30 minutes.

Opens in a new windownurturemygut.com

 

• Salad with chickpeas or beans: This is a great way to get your daily dose of vegetables and protein. To make it, simply toss together your favorite salad greens, chickpeas or beans, and vegetables. Add a vinaigrette dressing and enjoy.

Opens in a new windowhealth.clevelandclinic.org

 

• Veggie wrap: This is a quick and easy lunch that is perfect for on-the-go. To make it, simply spread hummus or guacamole on a whole-wheat wrap and top with your favorite vegetables.

Opens in a new windowwww.healthyseasonalrecipes.com

 

Dinner:

• Tofu stir-fry: This is a flavorful and satisfying stir-fry that is packed with vegetables. To make it, simply stir-fry some tofu with your favorite vegetables and sauce.

Opens in a new windowwww.healthline.com

 

• Lentil stew: This is a hearty and warming stew that is packed with fiber and protein. To make it, simply saute some onions and garlic in olive oil, then add lentils, vegetable broth, and your favorite seasonings. Bring to a boil, then simmer for 30 minutes.

Opens in a new windowwww.simplyquinoa.com

 

• Black bean burgers: These are a great alternative to beef burgers and are packed with fiber and protein. To make them, simply mash black beans, add your favorite seasonings, and form into patties. Cook in a skillet or on the grill.

Opens in a new windowrbitzer.com

 

Snacks:

• Fruits and vegetables: Fruits and vegetables are a great source of fiber and other nutrients that are beneficial for gut health. Some good examples include apples, bananas, blueberries, broccoli, carrots, and leafy greens.
• Nuts and seeds: Nuts and seeds are a good source of fiber, healthy fats, and other nutrients that can help to promote a healthy gut microbiome. Some good examples include almonds, walnuts, chia seeds, and flaxseeds.
• Yogurt: Yogurt is a good source of probiotics, which are live bacteria that are beneficial for gut health.
• Hummus: Hummus is a good source of fiber and protein, and it is also a good source of probiotics.

These are just a few ideas for plant-based gut-friendly recipes. There are many other recipes out there, so get creative and find some that you enjoy.

A plant-based diet can be a great way to improve gut health. As research continues, we are learning more and more about the benefits of plant-based diets for gut health.

Summary for a plant-based diet for gut health:

• Eat a variety of plant foods. The more variety you have in your diet, the more likely you are to get all the nutrients your gut needs.
• Include plenty of fiber. Fiber is a prebiotic that feeds the good bacteria in your gut. Good sources of fiber include fruits, vegetables, whole grains, and legumes.
• Fermented foods. Fermented foods, such as yogurt, kefir, and sauerkraut, contain probiotics, which are live bacteria that are beneficial for gut health.
• Avoid processed foods. Processed foods are often high in unhealthy fats, sugar, and salt, and they can also be low in fiber. These foods can disrupt the balance of bacteria in your gut.

By following the tips in this blog, you can make the transition to a plant-based diet easier and start reaping the benefits for your gut health.

 

 

 

 

Your body is full of trillions of bacteria, viruses, and fungi. They are collectively known as the microbiome. While some bacteria are associated with disease, others are significant for your immune system, heart, weight, and many other aspects of health.

Most of the microbes in your intestines are found in a “pocket” of your large intestine called the cecum, and they are referred to as the gut microbiome.

Although many different types of microbes live inside you, bacteria are the most studied.

There are more bacterial cells in your body than human cells. Your body has roughly 40 trillion bacterial cells and only 30 trillion human cells. That means you are more bacteria than humans. More research links Gut health with mental health, weight management, inflammation, how food is digested in individuals, health health, and blood sugar management. This is blog will help you provide a list of foods to eat and foods to avoid for good gut health.

Foods to eat for Healthy Gut

1. High Fiber diet: A new study by researchers at Stanford University shows that a fermented-food diet may increase microbiome diversity and decrease markers of inflammation. In the same study, a high-fiber diet shows the potential to alter gut microbiome functions and modulate immune responses. Women should eat 25 grams of fiber daily, and men should consume 38 grams daily.
2. Eat whole grains: whole grains can promote the growth of Bifidobacteria, lactobacilli, and Bacteroidetes in humans. Make half of your grains as whole grains.
3. Polyphenols: Polyphenols are plant compounds with many health benefits, including reductions in blood pressure, inflammation, cholesterol levels, and oxidative stress. Human cells can’t always digest polyphenols. Because they aren’t absorbed efficiently, most polyphenols go to the colon, where gut bacteria digest them. Some foods rich in polyphenols are cocoa and dark chocolate, red wine, grape skins, green tea, Almonds, Onions, blueberries, and broccoli. Polyphenols from cocoa can increase the amount of Bifidobacteria and lactobacilli in humans and reduce the quantity of Clostridia. Furthermore, these changes in the microbiome are associated with lower levels of triglycerides and C-reactive protein, which is a marker of inflammation. The polyphenols in red wine have similar effects and have even been shown to increase levels of beneficial bacteria in people with metabolic syndrome.
4. Fermented foods: A recent prospective, randomized multi-omics study showed a diet rich in fermented foods or high levels of plant-based fiber may shape immune status and gut microbiome function in healthy adults. Six servings a day of fermented foods—including yogurt, sauerkraut, kefir, kombucha, and kimchi—led to increased gut microbiome diversity, altered microbiome composition, and decreased levels of inflammation markers.
5. Prebiotics are foods that promote the growth of beneficial bacteria in the Gut. They are mainly fiber or complex carbs that human cells cannot digest. Instead, certain species of bacteria in the Gut break them down and use them for fuel. Many fruits, vegetables, and whole grains contain prebiotics, but they can also be found independently. Many studies have shown that prebiotics can promote the growth of several beneficial bacteria, including Bifidobacteria . Specific prebiotics has also been shown to reduce insulin, triglyceride, and cholesterol levels in people with obesity, which could help prevent conditions like heart disease and type 2 diabetes.
6. Probiotics: Probiotics are live bacteria that help keep your digestive system healthy. The colony of microorganisms in the body is essential in maintaining physiological processes, most notably the conversion of food to critical nutrients and the transport of nutrients in the body. Taking probiotics before consulting a healthcare professional is not a good idea. They can help you decide whether a probiotic supplement is appropriate and give brand and dosage recommendations.

Foods to avoid or eat in a limited amount for Gut Health

1. Artificial Sweeteners: High-intensity sweeteners are commonly used as sugar alternatives, often sweeter than sugar with minimal calories. Despite being “generally recognized as safe” by regulatory agencies, some animal studies have shown that these sugar substitutes may negatively affect the gut microbiota. Sucralose, aspartame, and saccharin have been shown to disrupt the balance and diversity of gut microbiota. 
2. Food additives: Emulsifiers, which are ubiquitous in processed foods, have also been shown to affect the gut microbiota in animals.
3. Red Meat: L-carnitine, a compound found in red meat, interacts with gut bacteria to produce trimethylamine-N-oxide (TMAO), according to a 2022 study from the Cleveland Clinic and Tufts University. The study, published in the American Heart Association’s journal, Arteriosclerosis, Thrombosis, & Vascular Biology, shows how TMAO is associated with atherosclerosis—a plaque buildup in the arteries. This indicates that the link between red meat and heart disease is not just about saturated fat and sodium: How gut bacteria interact with red meat may play a role. Eat red meat in moderation, and choose fatty fish, white fish, chicken or plant-based proteins like tofu and tempeh regularly.
4. Processed and Refined Foods: “While I wouldn’t go as far as to say you need to cut certain foods out of your diet forever—food is about enjoyment too, after all—limiting highly processed foods loaded with additives and salt will do you and your gut microbes good,” says Rossi. It’s hard to study “processed foods” as a whole because each food has different ingredients. Still, the biggest issue with processed and refined foods is that they lack diversity and fiber and are often filled with added sugars, salt, artificial sweeteners, and/or additives and preservatives. Your microbiome thrives on the diverse fibers and polyphenols from eating various colorful fruits, vegetables, and whole grains.
5. Alcohol: Research studies, like the 2022 review published in Frontiers in Cellular and Infection Microbiology, have found that alcoholism negatively impacts the intestinal microbiome. And while research is scant on the effects of moderate alcohol consumption on gut bacteria, one 2021 study published in Frontiers in Cardiovascular Medicine suggests that moderate alcohol intake positively influences both the gut microbiome and cardiovascular disease. If you enjoy drinking, do so in moderation: one drink per day for females and two for males.

Reference adopted from Healthline Accessed March 13, 2023

Stocking a Healthy Pantry

Grocery prices are skyrocketing, and families need help eating healthy on a budget. Buying expensive foods and Organic food doesn’t mean it’s healthy. These are some common myths related to grocery shopping. There needs to be more clarity about how to stock healthy groceries. Lack of time is the most significant barrier.  The biggest thing is to eat locally and in season. This blog will help you feed your family healthily and save you time and energy.

Check out the list of suggested pantry staples below and add your favorites. Read labels to see if items should be refrigerated after opening.

• Beans, peas, and lentils (dry or reduced-sodium canned)
• Peanut butter, nut butter
• Pasta sauce (reduced sodium)
• Cans or pouches of seafood (e.g. tuna, salmon, and sardines)
• Canned fruit (water or packed in 100% juice)
• Canned vegetables (reduced sodium or no added salt)
• Canned soup (reduced sodium)
• Canned tomato products (e.g. whole, diced, and crushed; reduced sodium or no added salt)
• Jars of roasted red peppers, artichoke hearts, and olives
• Dried fruit (without added sugar)
• Whole-grain, hot, and ready-to-eat cereals (e.g. oatmeal, shredded wheat, and whole-wheat flakes)
• Whole grains (e.g. brown rice, barley, bulgur, farro, quinoa, buckwheat, amaranth, millet, and sorghum)
• Whole-grain pasta (e.g. spaghetti, rigatoni, and shells)
• Whole-grain crackers
• Popcorn (kernels or “light” microwave)

Fruits: Apples, Apricots, Avocados, Bananas, Blackberries, Blueberries, Cherries, Grapefruit, Grapes, Green Apples, Kiwi, Lemon, Lime, Mango, Melons, Nectarines, Oranges, Papaya, Peaches, Pears, Persimmons, Pineapples, Pitted prunes, Plums, papaya, Peaches, Pears, Persimmons, Pineapples, Pitted prunes, Plums

Vegetables: Artichokes, Arugula, Asparagus, Broccoli, Brussels sprouts, Butternut squash, Cabbage, Carrots, Cauliflower, Cucumbers, Fennel, Garlic, Ginger, Green beans, Kale, Mushrooms, Okra, Onions, Peas, Peppers, Pumpkin, Radishes, Romaine lettuce, Spaghetti squash, Spinach, Sweet Potatoes, Tomatoes, Yams, Zucchini

Beans, peas, and legumes: Lentils, Mung beans, Navy beans, Peas, Peanuts, Pinto beans, Red beans, Black beans, Black-eyed peas, Cannellini beans, Edamame, Garbanzo beans, Great northern beans, Kidney beans

Protein: Beef, Bison, Chicken, Eggs, Fish and shellfish, Game meats, Pork products including bacon, Soy products including tofu and tempeh

Dairy and Dairy free milk: Almond milk, Coconut milk and coconut beverage, Kefir, Milk, Rice milk, Soy milk, Yogurt, Hemp milk

Grains: Amaranth, Buckwheat, Corn, Millet, Oats, Quinoa, Rice, Sorghum, Teff, Wild rice, Barley, Rye, Wheat berries, Spelt

Nuts and seeds: Almonds, Brazil Nuts, Cashews, Chia seeds, Flax seeds, Hazelnuts, Hemp seeds, Macadamia nuts, Pecans, Pistachios, Pumpkin seeds, Sunflower seeds, Walnuts

For more tips  on healthy grocery shopping subscribe to our newsletter for healthy grocery list

• Tip: When buying fresh produce, fruits and vegetables that are in season tend to sell at lower prices.

Here’s what’s in season for spring: apples, apricots, asparagus, avocados, bananas, broccoli, cabbage, carrots, celery, collard greens, garlic, kale, kiwi, lemons, lettuce, limes, mushrooms, onions, peas, pineapples, radishes, rhubarb, spinach, strawberries, Swiss chard, turnips.

Here’s what’s in season for summer: watermelon, cantaloupe, peaches, strawberries, honeydew melon, peaches, nectarine, beets, bell peppers, cucumbers, green beans, lima beans, okra, peas, zucchini, summer squash, opo squash, bok choy, spinach, Asian pear, durian, jackfruit, longan, lychee, figs, passion fruit, sugar apple, chayote, cucumbers, grape tomatoes, tomatoes, jalapeno peppers, key limes, radishes, sweet corn, cactus (nopales), apricots, cherries, plums, raspberries.

Here’s what’s in season for fall: grapes, persimmon, pomegranate, cactus pear, olives, cauliflower, garlic, artichokes, pumpkin, turnips, acorn squash, broccoli, cauliflower, mushrooms, spinach, pineapple, sweet potato, swiss chard, turnip greens, butternut squash, pumpkin, sweet potato, gooseberries, guava, jujube, passion fruit, sapote, bittermelon, purple sweet potato, yamaimo.

Here’s what’s in season for winter: leeks, clementine, dates, oranges, pomegranate, cactus pear, sweet potato, butternut squash, Boston marrows, cherimoya fruit, acerola cherry, kumquat, maqui berry, medlar, star apple, purple sweet potato, yamaimo, kiwi, persimmons, pummelo, papaya, collard greens, kale, tangerine, pear.

I am excited to write my first blog ever. I work as a registered dietitian, diabetes care and education specialist, and mom of two kids. Nothing is more frustrating than opening all the kitchen cupboards to see what you have – waiting for inspiration to hit what to cook – only nothing stands out! I get it; we’re all busy. Time is scarce and valuable whether you’re working, studying, or caring for the kiddos. You may feel healthy eating is out of the question because you don’t have the time (or mental capacity) to cook elaborate meals. I get it; I’m here to help all busy parents and professionals.

Researchers at Johns Hopkins found that those who cook at home eat a much healthier diet than those who don’t. Regular home cooking lowers your intake of calories and refined sugar and bolsters your diet’s nutrient density. There’s a big misconception that healthy eating requires a lot of time and work, but this is far from the truth.

Having a basic idea of what you plan to eat each day means you can have the right foods, avoiding those last-minute dashes for takeaway or convenience food. I suggest finding a strategy that works for you. One that makes meal planning not only efficient but also practical.

Meal planning is a food organization strategy that involves thinking about what you’re going to eat in advance and mapping out all the meals and snacks you plan to prepare in the days and weeks ahead. Science suggests that you become what you eat, so your choices matter. You are worth a quality diet.

When you don’t have time for some meals, but you still want to put a healthy meal on your plate, you need to spend time at less busy periods in your week to think ahead and make provisions. This time investment will pay dividends into the future.

The benefits of meal planning: Reduces decision fatigue, saves time and money, help you manage stress, and maximizes your intake of healthy foods. It puts you back in control and increases food awareness. Reduces your reliance on convenience foods

First, we need to understand the core elements that make up a healthy dietary pattern. It includes:
• Vegetables of all types—dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables
• Fruits, especially whole fruit
• Grains, at least half of which are whole grain
• Dairy, including fat-free or low-fat milk, yogurt, and cheese, and/or lactose-free versions and fortified soy beverages and yogurt as alternatives
• Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products
• Oils, including vegetable oils and oils in food, such as seafood and nuts

My Plate Method
• Make half your plate of fruits & vegetables
• Focus on whole fruits
• Vary your veggies
• Make half your grains whole grains
• Vary your protein routine
• Move to low-fat or fat-free dairy milk or yogurt (or lactose-free dairy or fortified soy versions)

Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.

These six steps of effective meal planning will help you with effectively meal planning

• Check what’s on for the week
• Check what food you have that needs to be used up
• Decide what food you want to eat
• Write a shopping list and go shopping
• Prepare for the week ahead
• Stay flexible

If you have a spare ten minutes
• Mash an avocado for a dip
• Make a sandwich with whole meal bread, nut spread or cheese, and lots of salad.
• Whisk up a smoothie.
• Organize your fridge and take note of which items you want to use in the next day or two to avoid spoilage.
• Heat some couscous for an easy side dish

If you have a spare 20 minutes
• Hard boil a few eggs and store them with crackers or croutons.
• Mix some leaves and grate a little strong cheese over them for a start to a basic salad.
• Cut your preferred meat into edible pieces and store

If you have a 30–60-minute gap: Pull out all the vegetables in your fridge, wash, cut, and mix them and pre-pack them in containers labeled “to roast” “to stir-fry” “to steam” etc.

If you have 2 hours:
• Make a big vegetable roast and a juicy meat dish on the stove.
• Cook up 2-3 meals in bulk, separate them into portions, and freeze/refrigerate for quick, easy meals in the future.

If you have one hour now and one hour (or less) tonight

• Use the first hour to make a large fruit or vegetable salad (save the dressing for later).
• The second hour can be filled with pan-frying fish, setting the table, putting some legumes on the counter, or Bircher muesli in the fridge to soak overnight.
• Make a delicious marinade and store it with steaks in the freezer.

No matter how much time you have, any time you get in the kitchen, aim to get one thing done that will contribute to a future meal. Also, cooking time is an excellent opportunity to get more water into you. Share the load with a partner or kids.

Give one of these on-the-go meals a go
• BBQ chicken + whole meal wraps + mixed salad + aioli
• Shredded ham + pita bread + coleslaw mix
• Tin tuna/salmon + Greek salad mix
• 4 bean mix + tabouleh
• Marinated salmon fillets + pre-chopped stir fry vegetables + instant brown rice cup

Meals on The Go
• “Grab-and-go” fruits: apples, oranges, bananas, canned fruit without added sugars, and raisins
• Washed and chopped fresh vegetables: celery, carrots, and cucumbers
• Low-fat and fat-free milk products: yogurt without added sugars, milk, and low-fat cheeses
• whole-grain crackers and bread
• Protein choices such as low-fat deli turkey slices or almonds and other nuts and seeds

Key Considerations for Meal Planning

Meal Planning for Weight Loss

When you are meal planning for weight loss, it helps to watch your portions. Plan bulk cooking into your meal plan and smart food choices for tricky times.

Meal Planning for the Whole Family: Consider Allergies/Intolerances when meal planning. One dinner for the whole family. Have a family meeting. Use a calendar when you meal plan to manage busy evenings, social occasions, and time-poor meal times.

Meal Planning on a Budget: Buy fresh produce that’s in season. Buy in bulk and then store the food appropriately. Avoid buying convenience foods like pre-cooked rice, or individual packets of cheese and crackers.

Helpful Tips
• Write a weekly grocery list and only make one trip
• Cook several things at once by dividing your sheet pan using foil
• Buy a slow cooker and prep yourself some dump dinners
• Don’t be ashamed of splurging on shortcut ingredients
• Cook just a handful of items, but combine them in exciting ways so you don’t get bored
• Limit yourself to meal prepping only one day a week — and aim to keep your daily cooking under 20 minutes
• Freeze any leftover prep for the following week instead of throwing it away
• If you’re a smoothie lover, freeze individual smoothie packs so all you have to do is blend them up in the morning
• Instead of making individual portions of oatmeal every day, make a big batch of baked oatmeal — or make overnight oats
• Stocking your office cabinet or car glove box with healthy shelf-stable treats if these are places where you snack
• Take advantage of online grocery shopping

Food Safety When Storing Prepped Meals is also important
Refrigeration at 40°F or lower
• 1-2 days: cooked ground poultry or ground beef
• 3-4 days: Cooked whole meats, fish, and poultry; soups and stews
• 5 days: cooked beans; hummus
• 1 week: Hard-boiled eggs; chopped vegetables if stored in an air-tight container
• 2 weeks: soft cheese, opened
• 5-6 weeks: Hard cheese, opened

Strategic Shopping Tips could help save time, limit mindless buying and reduce your frustration
• Create a “master” list of frequently purchased items
• Don’t overbuy. Check your fridge, freezer, and pantry for items already on hand
• Make a shopping list
• Be efficient at the store. Organize your list according to your store’s layout to avoid backtracking. Shop at less busy times, usually early in the morning or later in the evening
• Shop smart online. Review your past orders (usually available under your account information) to jog your memory for items you need

Stocking a Healthy Pantry
• Check out the list of suggested pantry staples below and add your favorites. Read labels to see if items should be refrigerated after opening.
• Beans, peas, and lentils (dry or reduced-sodium canned)
• Peanut butter, nut butter
• Pasta sauce (reduced sodium)
• Cans or pouches of seafood (e.g., tuna, salmon, and sardines)
• Canned fruit (water or packed in 100% juice)
• Canned vegetables (reduced sodium or no added salt)
• Canned soup (reduced sodium)
• Canned tomato products (e.g., whole, diced, and crushed; reduced sodium or no added salt)
• Jars of roasted red peppers, artichoke hearts, and olives
• Dried fruit (without added sugar)
• Whole-grain, hot, and ready-to-eat cereals (e.g., oatmeal, shredded wheat, and whole-wheat flakes)
• Whole grains (e.g., brown rice, barley, bulgur, farro, quinoa, buckwheat, amaranth, millet, and sorghum)
• Whole-grain pasta (e.g., spaghetti, rigatoni, and shells)
• Whole-grain crackers
• Popcorn (kernels or “light” microwave)

Easy Breakfast Ideas
• Peanut Butter and Banana Wholegrain Toast
• Banana and Berry Smoothie
• Oats, Berries, and Chia Seeds
• Toasted basil breakfast sandwich
• https://www.myplate.gov/myplate-kitchen/recipes

Meal Planning Apps
• Best for budgeting: Mealime
• Best for organizing recipes: Paprika
• Best for healthy eating: PlateJoy
• Best for limiting food waste: Yummly
• Best for meal prepping: MealPrepPro
• Best for easy meal planning: Eat This Much
• Best for tracking nutrients: Lose It!
• Best for Vegetarians: Forks Over Knives
• Best Free Option: Yummly
• Best for Families: Cozi
• Most simplistic: Start Simple with MyPlate

Helpful Websites
• MyPlate.gov
• DietaryGuidelines.gov
• https://www.myplate.gov/shopsimple
• https://www.healthymealplans.com
• https://www.wholefoodsmarket.com/healthy-eating/meal-plans
• https://www.simplyrecipes.com

Menu planning is a great way to ensure you eat a balanced diet and meet your nutritional needs. Meal Prepping is linked to weight loss and obesity prevention. It helps you reduce food wastage and saves time and money. Meal prepping can help improve your emotional wellness. Being busy should not get in the way of being healthy. If you don’t have time or energy for cooking, there are many things you can do to ensure you eat nutritiously.
Whether you decide to prep ahead of time, supplement with minimum-prep foods, or even a meal delivery service, there are always ways to stay healthy, even if you’re short on time. I hope these strategies, tips, and tools are helpful to you as they are for my family and me.