THINGS TO KNOW WHEN PLANNING A MEAL

When growing up, my family never planed any meal. Mother cooked whatever she liked or whatever the money on hand could make. However in some homes, meal planing is the odor of the day. They have a meal time table. On several days, they cook several dishes.

Today, especially in the rich homes, many consult dieticians or nutritionists to draw up a meal plan for them an their families. What should this meal plan contain? A meal plan does not mean you know nothing about what to eat in your family. However before you plan a meal you need to take the following into consideartion.

FACTORS TO CONSIDER WHEN CHOOSING A MEAL PLAN
DIET REQUIREMENTS-
Who are you planning the meal for? Adults, children, vegetarians, diabetic, Obesed? Know it that the percentage of carbohydrate required by children, teenagers and adolescent is different from that required by the older adults. The former needs energy to do work and consume more carb foods more than the latter ones. Both group need proteins and vital minerals.

**FAMILY INCOME/ BUDGET
No matter your income, what you budget for meals will influence what should be added into the meal plan. If your income allows you to budget little amount to food, then search for other sources of getting same nutrient at cheaper rate. For example, Fruits like Pawpaw, Watermelon, Pineapples, Bananas are cheaper to buy compared to grapes, kiwi, beetroot, etc

SEASONAL FOODS
Depending on the period of the season, some ingredients may be hard to get or very expensive. As such making a rigid food plan to eat a particular meal bad with some ingredients which may not be found may not be worth it. Some however consult local farmers to know when ingredients will be available for purchase and when.

**ALLERGIES **
When planning meals, take into consideration the allergic conditions of those who the meal is meant for. A vegan for example will eat meals which have eggs, meat, fish, and poultry. But a vegetarian will eat cheese or milk ( Lacto Vegetarians), but anything meat, poultry, fish or eggs, count him out.

While not trying to choose for you, below is a list of healthy food, you should incorporate into your meal planning
** FOOD YOU MUST ENSURE TO ADD
AVOCADOS

They may containing fats but do you know that the fat it contains help to absorb the antioxidants contained therein?

Butter
Did you know that real butter has fat- soluble vitamins and fatty acids?

COFFEE Did you know that a cup of coffee can make your life span increased. Hey, do not go drinking more than one cup everyday , thinking you will expand your life span much longer. Instead, you end up with anxiety, sleeplessness, etc. Coffee is rich in antioxidants.

PEANUT BUTTERThis is good source of protein.

BREAD Whole wheat bread has a lot of fibre, Protein, B Vitamin and it also has antioxidants.

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