Nutrition & Meal Planning

Meal Planning Basics

Planning meals ahead may help support consistent eating patterns. Some people find these strategies helpful:

• Creating a weekly meal plan
• Making a grocery list based on planned meals
• Batch cooking or meal prep
• Keeping simple ingredients on hand
• Planning for busy days

Understanding Food Choices

Different foods provide different nutrients and may affect satiety (feeling full) in various ways. General observations from research include:

• Protein-rich foods may help support satiety
• Fiber from vegetables, fruits, and whole grains may contribute to fullness
• Ultra-processed foods often contain higher calories in smaller portions
• Whole foods generally provide more nutrients per calorie

Hidden Calories

Some foods and beverages contain more calories than people might expect. Being aware of these can be helpful:

• Sweetened beverages (sodas, specialty coffees, juices)
• Cooking oils and butter (calorie-dense but small amounts)
• Salad dressings and condiments
• Snack foods and portion sizes
• Restaurant meals (often larger portions)

Mindful Eating

Mindful eating involves paying attention to your food and eating experience. Some practices include:

• Eating without distractions (TV, phone)
• Chewing slowly and savoring food
• Noticing hunger and fullness cues
• Recognizing emotional vs. physical hunger
• Enjoying food without guilt

Practical Tips

• Keep a variety of vegetables available
• Choose whole grains when possible
• Include protein sources at meals
• Stay hydrated with water
• Allow flexibility and enjoyment