Menu planning - putting it all together
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You can use these steps to plan good, mixed meals.
- Identify the meals and snacks that will be eaten during the day and remember to include times to have something to drink.
- Start with a starchy food, as a starchy food should be part of most meals. Starchy foods may also be part of some of the snacks. Other foods should be eaten together with the starchy food.
- Include plenty of vegetables and fruit during the day. Use one vegetable or fruit that contains beta-carotene each day. When available, use a variety of vegetables and fruit.
- Plan for other foods to be eaten with the starchy food and vegetables, including some or all of the following:
- dry beans, split peas, lentils and soya
- oil or plant foods with plant oil (avocado, peanut butter)
- milk, maas or yoghurt
- fish, chicken, lean meat, or eggs.
- These can be added for additional flavour:
- sugar or sugar-containing foods, if used sparingly.
- iodated salt (used sparingly) or other non salt based seasoning used during food preparation.
- Remember that other steps for a healthy lifestyle are:
- Be active!
- Drink lots of clean, safe water.