Cooking 101: How to Plan a Healthy Menu

MyPlate (A Seat at the Table)

When starting out cooking there are several key things to keep in mind when planning a menu.  You can follow these steps whether you’re cooking full recipes or just assembling a snack plate to have a balanced, healthy meal.

Think in threes

When planning a balanced menu, I think of 3 components:  a vegetable, a protein, and a starch.  Thinking in threes ensures that each meal has a balance of nutrients.  It’s important not to cut out or restrict any food group as each food group provides important nutrients and minerals.  Vegetables offer important vitamins, protein will provide satiety, and starches (like potatoes, grains, or corn) offer energy and fiber.

Consider color and texture

Eating a variety of colors helps give a wide range of nutrients.  Color and texture also make a visually appealing meal.  Think about your cooking methods to add variety.  If you’re serving roasted potatoes, consider steamed broccoli instead of roasted.

Portion wisely

Aim to make half your plate vegetables, a quarter starch (grains, potatoes, or corn), and a quarter protein (poultry, meat, beans or tofu).  MyPlate can help you determine the recommended daily amounts based on age.

Cooking logistics

Another factor to consider is the cooking logistics.  Planning ahead for how you’ll best use your kitchen is helpful in getting food done in a timely manner.  Are you able to fit multiple pans in the oven if needed?  Will your various foods cook at the same temperature?  Can you boil green beans in the same pot that cooked your pasta?  Thinking through your recipes will help you determine the best flow for your kitchen.  If you’re working in a tight space you may need to do some prep work ahead of time.  Or can one of your three dishes be hands-off with a long roast or using a slow cooker?  Planning ahead will make cooking and clean-up easier.

What are your tips for planning a healthy menu?  How many days do you like to plan for?

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2 thoughts on “Cooking 101: How to Plan a Healthy Menu

  1. Great simple ideas. Another thing to bear in mind are the type of oils you use – trans fats, solid fats (like margarine or butter) and saturated fats. In choosing vegetables balance the ones that have more starch (carbs) with the leafy ones and salads. If you have diabetes or you are border line or pre-diabetic, watch out for how many carb you eat over the course of the day, and still make it tasty. Good, balance nutrition can be complex,(when we make it!)’ it is educational, creative, artistic and good exercise of the brain. I am glad that you are mindful.

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