We know the importance of portion control and making sensible food choices as part of meal planning and preparation. There are a multitude of foods that can be prepared at home in minimal time and provide healthy nutritional value and satisfy the heartiest of appetites. Using fresh ingredients, herbs and spices, and including variety in the four basic food groups will keep your meals interesting and you’ll savor every bite. In fact, you’ll want to prepare your meals and look forward to mealtime once you learn to take the time to enjoy the textures, smell, and taste of food.

Use these ideas as a way to create a new approach to eating and start your own collection of meal planning ideas. Don’t deprive yourself of the foods you love, either: include them in your meal plans and make them a part of your life. Remember, this is not a diet! It’s a sensible approach to weight control that you can live with for the rest of your life.

Slimming Sensations are foods that provide you with options that are low in fat and sugar and have great nutritional value with slimming results. But remember not to completely deprive yourself of all the foods you enjoy, even though some may be higher in fat or sugar. Small servings of these are the way to go.

Just manage the frequency of consumption and the portions! Portion control is a valuable weapon against overeating, but always keep in mind that this is not a diet. It is a way of managing the amount of food you choose to consume. Making healthy choices about WHAT foods you eat by selecting foods that are high in fiber, vitamins, and minerals and low in sugar, sodium, and preservatives is always the best alternative.

With portion control you don’t have to deprive yourself of any food, just eat it occasionally and in reasonable portions. Combined with a diet of fruits, vegetables, lean meats, and other essential nutrients it is your best defense.

The chart below provides healthy, low-fat alternatives to selecting foods in all the major food groups. This is a suggested meal plan or way to order off the menu when dining out. Combining these foods with some of the less healthy choices you make will help you balance your nutritional intake.

Appetizers

Tomato juice, soup (avoid cream-based), consume. Raw (not marinated) vegetables such as celery or radishes; skip the dip or go lightly

eggs

Poached, boiled (jump fried)

salads

Salads with low-calorie dressing, lemon juice, vinegar, or vinaigrette

breads

whole grain rolls or crackers

Potatoes and Substitutes

Baked, boiled or steamed potatoes

fats

Olive oil, low-calorie salad dressing

vegetablesyes

Raw, stewed, steamed, boiled

Meat, Poultry, Fish

Broiled, baked, broiled, or broiled poultry, fish, or shellfish (avoid fried foods)

Desserts

Fresh fruit with a dash of nuts or fruit juice

flavored coffee

Beverages

Water, mineral water Coffee, tea

The general rule of thumb for a balance of foods from the major food groups is a meal plan that includes foods from the basic food groups, including grains, protein, vegetables/fruits, and dairy or dairy substitutes. Proteins make up 25% of your meal, grains another 25%, and the remaining 50% should come from fruits and vegetables. A meal plan that includes a portion-controlled combination of low-fat and low-sugar foods, as well as some less healthy alternatives, can still work to help you manage your weight when you manage the portions you eat.