Content

• Steps
• Method 1 of 4: Diet Requirements
• Method 2 of 4: How to Adapt the Body and Eliminate Allergies
• Method 3 of 4: Consider your budget
• Method 4 of 4: Check the availability of ingredients and products

As you select and plan meals for your diet, you will find many factors to consider. Make sure all meals are nutritious, tasty, fit your budget, and cater to the dietary needs of each family member. Once you are familiar with the basic nuances, it will be much easier to plan your diet. So you can save money, time and eat right.

Steps

Method 1 of 4: Diet Requirements

1. 1 Include a variety of foods from the main groups in your diet. A balanced diet includes fruits, vegetables, whole grains, low-fat dairy products, lean proteins (which are found in beans and other legumes, nuts and grains). Most of the foods you eat on a daily basis should fall into one of these categories.
   • Try to base every meal on plant-based foods such as whole grains, fruits, and vegetables.
   • Once you've decided on your plant-based main dish, add low-fat dairy products in moderation and lean proteins to it.
2. 2 Combine different ingredients, flavors and textures. Since the calorie content, nutritional value and texture of foods in the same food group can vary significantly, it is necessary to learn how to combine different foods from the same group.
   • Plan your diet by mixing foods of different colors, shapes, tastes, and textures.
   • The variety of combinations will also make the diet interesting and attractive for all family members.
3. 3 Consider serving sizes. If you put too much in front of a person, it can cause overeating. Examine the packaging of the food you are preparing and follow the recommendations for serving sizes. Try to stick to basic guidelines unless you plan on cooking too much.
   • One serving of meat or fish is about 100 grams.
   • A serving of dairy products should not exceed one glass.
   • One serving of vegetables is about 1 cup raw and ½ when cooked.
   • A serving of whole grains consists of 1 slice of bread, 1 cup of dry cereal, and ½ cup of cooked rice or pasta.
   • One serving of fresh fruit is 1 medium slice (about the size of a baseball) and ¼ cup when dried.
4. 4 Avoid eating foods that are high in fat, sugar, sodium and high in calories. While these foods cannot be completely ruled out, a healthy and balanced diet means they are extremely low in your diet. The body needs fats, but you need to choose healthy options for your meals.
   • Sources of healthy fats include avocados, salmon, tuna, nuts, and peanut butter.
5. 5 Consider the dietary needs of different age groups. Teens and adults over 50 years of age need a lot of calcium. Young children, teenage girls and women of childbearing age need a lot of iron, which can be obtained from meat and cereals (with additional nutrients).
   • Women who are trying to conceive should consume extra folate.
   • Older adults should consume extra vitamin D.

Method 2 of 4: How to Adapt the Body and Eliminate Allergies

1. 1 Check if any of the guests are vegetarian or vegan. Vegetarians do not eat meat, poultry, or seafood. Some vegetarians do not consume dairy products at all, so try to get detailed information if you are cooking for that particular person. Vegans do not eat meat, poultry, seafood, or any other animal products (including milk and eggs).
   • Since the diet of vegans and vegetarians is very limited, they need a wide variety and choice of foods to meet all their needs.
   • Popular foods with vegans and vegetarians include kale, grains, nuts, legumes, and legumes.
2. 2 Check information about allergies and intolerances to certain foods. Some people may have negative and even life-threatening reactions to certain types of foods, so you should first find out about this. The Mayo Clinic classifies eggs, milk, peanuts, shellfish, tree nuts, soy, and fish as the most common food allergens. Wheat is another dangerous allergen.
   • Common food reactions include intolerance to lactose (found in dairy products), monosodium glutamate, and gluten (found in bread, pasta, and other wheat products).
3. 3 Learn about special health-based diets. People with heart disease, high cholesterol, and high blood pressure should avoid certain foods to maintain overall health. The main foods to avoid are processed meats, refined and fast carbohydrates, and sodas and other sweets.
   • Diabetics also need to avoid certain foods to maintain proper insulin levels, so be sure to check this point.
4. 4 Learn about religion-related food restrictions. Some do not eat certain foods as their religion prohibits it. There are many dietary restrictive beliefs, the severity of which also varies with religion.
   • In some exercises, restrictions are in effect only at certain times of the year, so it is better to clarify the details.

Method 3 of 4: Consider your budget

1. 1 Plan ahead. The best way to stay within your budget is to plan all meals for the week ahead. Decide on the dishes you want to cook and make a detailed shopping list.
   • Be sure to take your list with you when you go shopping so that you only get what you need.
2. 2 Explore the current range of grocery stores. When planning your diet, you need to take into account the purchase of discount products and purchase them in similar stores. You can save even more money by sticking to your shopping list and scheduled meals based on current store discounts.
   • Do not forget to check the information in the newspapers and look for coupons, thanks to which you can save extra money.
3. 3 Use seasonal dishes and vegetables. Seasonal vegetables and fruits are not only easier to find, but they are also available in abundance at low prices. During the season, fruits and vegetables have excellent taste, so it is worth stocking up on them.
   • When fruits and vegetables are not readily available, buy canned or frozen, which are more affordable and nutritious.
   • Along with an assortment of local grocery stores, it's worth checking out the farmers' markets to be able to buy organic produce at a low price.
4. 4 Include products you already have and buy products at a bargain price. Check the supplies in the pantry. See if you have any canning, look at the back of the pantry, and plan how to prepare several dishes with these items.
   • According to the Ministry of Agriculture, the cheapest vegetables are eggplant, lettuce, carrots and cucumbers.
   • Some of the cheapest fruits include apples, peaches, pineapples, pears, bananas and watermelons.
   • Canned tuna, minced meat and eggs can be used as sources of low-cost protein.

Method 4 of 4: Check the availability of ingredients and products

1. 1 Plan based on the time you can spend on cooking. Consider the amount of time you can spend preparing food each day. For example, if your daily working day is 8 or more hours, then you will have very little time to cook. Plan a quick and easy meal plan.
   • Get a multicooker. You prepare the ingredients in the evening, put them in the multicooker in the morning, turn them on - and you're done! Dinner will already be waiting when you arrive home late at night.
   • Cook for future use and freeze some to eat later.
   • Use canned ingredients such as beans to help you cook faster. In this case, there will be no need to soak them for several hours.
   • If you're short on time, use frozen vegetables instead of fresh ones. They have the same nutritional value and you will save a lot of time.
   • Explore new recipes for baked goods as well as grilled and stews.Cooking a casserole is a completely simple process that will not take much of your time, since you just need to put it in the oven.
2. 2 Make sure you have all the equipment you need. Make sure you have cooking utensils, pots, and other items you will need when preparing food. If you plan on making a large serving at once, make sure you have enough containers to store it later.
3. 3 Make sure the ingredients are easy to find on the market. Avoid trying recipes that require out-of-season fruits and vegetables. Also, avoid gourmet recipes and rare ingredients.
   • If you plan on preparing a large-sized dish, make sure the right ingredients are easy to get in the right quantities.
4. 4 Avoid complicated recipes, especially if you don't have a helper. Avoid planning complex meals that require additional skills if you are cooking yourself. Give preference to food that you can handle on your own if you have no one to help you.