Is your schedule busier than usual with your kids
going back to school? Are you struggling to prepare healthy meals because it
feels like there’s not enough time in the day? Meal planning can help! Meal
planning can help you from struggling to figure out what to cook every night
along with helping you save money. You’ll also be more likely to eat out less
and improve the health of both you and your family.
How to Choose your Recipes1
The most important aspect of meal planning is
picking the recipes and getting everything prepped. Before you get started, be
sure to consider:
Your Schedule: Are you planning for lunch or dinner? If dinner, how many nights will you want to make at home? You’ll need to know a general idea of how many meals you’ll want to prepare.
Cooking Recipes You Know: You’re much more likely to cook and eat recipes you’re familiar with. Start with building the habit and then work towards adding a new recipe or two each week.
Pick Recipes Based on Common Ingredients: Avoid wasted food and save money by reducing the number of ingredients you’ll need for your meals.
Get your Portions Right2
Creating healthy meals starts at the plate. That’s
why the food pyramid has been replaced with a plate. As you see, half of your
plate should be fruits and vegetables, preferably nonstarchy vegetables. Good
choices include spinach, carrots, lettuce, cabbage, broccoli, cauliflower,
tomatoes, cucumbers, beets and peppers. Grains fill another section. Choose
brown rice, whole-wheat pasta or whole-wheat tortillas. Protein completes the
plate. Healthy options include chicken or turkey without the skin, fish and
other seafood, beans, soy, and lean cuts of beef and pork. Round out your meal
with an 8-ounce glass of fat-free milk.
As Thanksgiving approaches, it can be stressful trying to maintain a healthy diet surrounded by indulgences. While it’s true that sweets can be enjoyed in moderation, there are still plenty of alternatives available so you can treat yourself and stay true to your healthy lifestyle. To help you get through the Thanksgiving season, we’ve compiled a list of our favorite Heart-Healthy recipes:
As Halloween approaches, it can be stressful as a diabetic, to be surrounded by so many sweets and treats. While it’s true that you won’t be able to snack on a whole bowl of candy, there are still many recipes that can be enjoyed in moderation. To help you get through this spooky season, we’ve compiled a list of our favorite diabetic-friendly recipes:
Are you looking to lower your cholesterol? A healthy diet is a great way to get started. From a dietary standpoint, the best way to lower your cholesterol is reduce saturated fat and trans-fat. The American Heart Association recommends limiting saturated fat to 5 to 6 percent of daily calories and minimizing the amount of trans fat you eat.1 You’ll typically see these types of fats in fried food, red meat and products made with whole milk. If you’re ready to start eating healthy, meal-planning can help keep you from falling into old temptations. Here are a few tips and recipes to get you motivated!
High blood pressure is when your blood pressure, the force of blood flowing through your blood vessels, is consistently too high.1 People with high blood pressure typically exhibit no symptoms. If the condition is left untreated, the damage left on your circulatory system can significantly impact your chances of having a heart attack, stroke, or other heart threats. While there are risk factors you can’t control, there are many steps you can take to help prevent and manage high blood pressure.
Eat a Well-Balanced Diet2
A well-balanced diet is an essential tool in managing your blood pressure. It’s important to limit your sodium intake along with saturated/trans fats, red meat and sweets. It’s also important to limit your alcohol intake. With a healthy diet of fruits, veggies and whole grains, you can reduce your blood pressure and maintain a healthy weight. Click here to find a list of healthy, high blood pressure friendly recipes.
Physical activity has a lot of positive health benefits. Not only will it help manage your high blood pressure, but it will also help strengthen your heart and assist in maintaining a healthy weight. If you want to start exercising, there’s no need to immediately begin running marathons. Start out where you’re comfortable, any amount of exercise is better than none. Try mixing it up by taking different classes, this will help you stay interested and build the habit.
Take your Medications Properly
Lifestyle changes are not the only solutions to high blood pressure, there are many medication options that can assist you in improving your health. It’s very important to follow your doctor’s recommendations and taking your medications as prescribed.
Have any Medication Questions?
Reach out to the Tria Health Help Desk: 1.888.799.8742