Fredericksburg Parent

8 Fredericksburg Parent and Family • June 2021 WRITTEN BY DEBRA CAFFREY practical pantry practical pantry How Meal Planning How Meal Planning Can Keep You Can Keep You You know by now that meal planning and cooking food at home is going to save you more time and money than if you did not practice these smart hab- its, but being prepared in the kitchen also has health benefits that are crucial if you are serious about staying healthy. How so? The reasons extend beyond just knowing that a fast food cheeseburger is unhealthier than salmon and asparagus prepared at home. Let's look at how meal planning and cooking at home aligns with a healthier lifestyle: INGREDIENT CONTROL When you prepare meals at home, you are the one that also gets to control what goes into them, and small differences add up. For instance, if you were to go out for Italian food, the establishment is going to use full-fat mozzarella and ricotta to prepare your lasagna. At home, you can be sure to use part-skim cheeses, which slashes your calories and fat while still providing plenty of flavor. Ditto with salad dressings, sour cream, milk products, and more. Restaurants will opt for full fat versions of these types of products because they produce a richer result, but you can still achieve a very tasty replica at home using healthier items. This also goes for cuts of meat. Trained chefs know that marbled meats and fattier cuts can yield buttery and succulent results, but they aren't keeping your caloric intake in mind. HEALTHY HEALTHY APPROPRIATE PORTIONS Most servings at restaurants and fast food establishments are almost or sometimes more than double what an appropriate portion of the item should be! It's hard to resist eating all of it when we're out and enjoying ourselves. At home, you are better able to control your portions, distribute appropriate serving sizes to the rest of the family, and reserve some of the meal for leftovers before eating, ensuring that you won't go overboard. Reliable leftover containers will help you feel inspired to pack things away for lunch for the next day before you even sit down at the dinner table. LESS SUGAR, SODIUM, OIL AND PROCESSED FOOD INTAKE You know that feeling of being bloated and dehydrated after eating out when you may have indulged a bit too much? That's called going overboard with sodium! Meals prepared at restaurants and fast food spots are loaded with sodium, and it's contained in items that aren't necessarily "salty." This also goes for sugars and butter and oils, which may be used in excess to increase flavor and for certain cooking techniques. Fast food is not only filled with all of these components, but is also usually not prepared using fresh ingredients, but rather processed items and an abundance of chemicals. ...being prepared in the kitchen also has health benefits that are crucial if you are serious about staying healthy.

• Cover