MEAL PLANNING TIPS

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Energizing Through Meal Planningby Julianne Koritz

Many people suffer from energy slumps in the mid-morning or afternoon not

realizing their food intake may be to blame. Changing meal times, as well as

the size, color, and texture of your food can vastly improve your energy level

and overall health. Meal planning is an important step in energizing your body

and creating a healthier body, a healthier you! Consider meal planning that

incorporates the following:

Meal Planning Tip #1

Eat 4-6 small meals containing about 500 calories each, including dinner. Begin

to eat more often, but less food at each meal. This is the most important way

to increase your energy level. Meal Planning Tip #2

Each meal should be made up of at least two different food groups to offer a

variety of nutrients and be satisfying but not make you feel stuffed. More

variety in your daily food intake increases nutrients that benefit your health.

 

Meal Planning Tip #3

Each meal should not be more than four hours apart to help control blood sugars

and hunger level. Eating small meals more often helps control your blood

glucose levels. Blood glucose levels become too high when we eat very large

portions of food at one time. Conversely, the blood glucose levels become too

low when there is longer than 3 hours between meals. The blood glucose levels

are controlled by insulin, which is released from the pancreas.

Insulin is increased after a meal to take glucose to the brain for energy, to

the liver or muscles to be stored as glycogen and any extra stored as adipose

(fat) tissue. Small meals help keep your blood glucose levels more consistent.

Meal Planning Tip #4

Make a written plan of your menus and snacks; then stick to it. Write down a

list of all the dinners you currently make at home. Now, write down what you

eat for breakfast, lunch and snacks. Review this list and choose what you are

to eat on a daily basis as you prepare your weekly menu.

Here are some meal planning suggestions for the week:

Breakfast Whole wheat English muffin with peanut butter and orange juice OR

Oatmeal with fruit or raisins and OJ OR

Low fat yogurt and granola with fruit

You don't need to eat something different for breakfast every day, just eat a

meal that's nutritious, simple, and tasty - not overwhelming. Avoid convenience

foods such as donuts, cookies, and breakfast treats. Complex starches that

include fiber, B-vitamins, iron and calcium are the best foods in the morning.

Lunch Lentil soup/crackers/apple OR

Tofu enchiladas/salad/orange OR

Yogurt/granola/blueberry OR

Tuna fish sandwich on whole wheat bread/apple OR

Pasta salad/fruit smoothie (small)

Lunch can be leftovers from dinner. Preparing enough food the night before saves

time and money. If you get into the routine of eating 500 calories per meal and

fewer calories for snacks, then having leftovers works to control your caloric

intake and is a good way not to over eat tomorrow.

Lunch should have some protein source. Instead of cold cuts, try beans, lentils,

tofu, cheeses, and/or yogurt to increase the energy level in your blood.

Snacks: Fresh fruit, yogurt, nuts, cheese and crackers

Avoid caffeine, sodas, candy or any sweets as "pick me ups" during mid-morning

or mid-afternoon slumps. Avoid foods of high glycemic index: white breads,

cookies, doughnuts, and foods from vending machines. This only serves to

perpetuate the cycle of daily energy slumps. Dinner Tofu enchiladas/salad OR

Spaghetti & marinara sauce/whole grain bread/broccoli OR

Rice and Beans with avocado slices on top/fresh green beans OR

Grilled tuna/mango salsa/couscous OR

Tofu & vegetable stir fry/short grain brown rice

Front Loading ~

It is important to eat breakfast every morning to give your body an energy boost

after essentially fasting through the night. Many people are running on empty

when they don't eat breakfast in the morning and have a huge loss of energy by

mid-morning. Some people mask this energy loss by drinking coffee. I enjoy

coffee too, however, caffeine is not a nutrient you need in the morning.

Some Final Thoughts on Meal Planning

Dinners may be more difficult to change since most people sit down to a large

meal at night. But remember, you are working towards changing both your

appetite and your eating habits by eating 4-6 small meals daily. So, if you had

a snack or small meal right after work, your appetite will not be as great at

dinnertime, however, your desire to eat a large meal will be present due to

habit. So by preplanning what you will eat for your meals will help control the

amount of food eaten at meal times.

Remember to concentrate on implementing meal habit changes one day at a time.

You will soon see that the days add up to new eating habits and a healthier

attitude towards nutrition and food. You will also one day realize that you no

longer have those mid-morning or mid-afternoon slumps. In fact, you are

energized and full of vim and vigor!

2003 Julianne Koritz. All rights reserved.

(Source: Oasis Reiki enewsletter, Oct 27, 2003)

 

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