Planning your meals can help you eat more healthily within your budget. The food you eat should ideally be divided into 3 small mixed meals a day, with healthy snacks in between. The advice and guidelines on the next page will help you plan effectively. Remember not to skip meals as it will make you feel hungry and may tempt you into eating unhealthy junk food, or eating too much at one time.
Many South Africans are overweight or obese. One way to prevent this is to control the portion size of the food you eat.
These tips may help you
- Use a smaller plate and don�t overfill it.
- Dish up only once and avoid having a second helping.
- Eat slowly and chew your food properly.
- Don�t finish your kids� leftovers.
- Gradually make your portion sizes smaller.
- Each recipe in this book shows the number of people that it serves. Use this to guide your portion sizes.
Here are some suggestions to make your meal planning easier. Choose one option per meal and one mid-morning and mid-afternoon snack.
Note: These ideas serve as a guide. For specific conditions such as diabetes, high cholesterol, hypertension or for weight loss, an individualised meal plan and portion guide is recommended. A dietitian could help you with more information if you have one of these conditions.
Health for life
PLANNING HEALTH MEALS
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