Meal planning can be a great way to improve nutrition, make healthier eating choices and lose weight. However, many people make common mistakes that undermine its benefits.
Here are some of the most common mistakes and how to avoid them:
1. Lack of Variety: Eating the same foods repeatedly can lead to nutritional deficiencies and diet boredom. Introduce new recipes, swap out ingredients, and allow flexibility to add diversity.
2. Ignoring Proportions and Portion Size: Focus on filling 75% of your plate with plants and 25% or less with lean protein for balanced, nutrient-dense meals. When in doubt, measure your portions.
3. Overlooking Nutritional Balance: Ensure your meal plan provides the right mix of macronutrients like protein, carbs, fats, and micronutrients from various food sources.
4. Not Planning Snacks: Snacks curb hunger between meals. Plan 2-3 healthy, balanced snacks like fruit with nuts, veggies with hummus, or yogurt with berries.
5. Failing to Prep: Meal prepping saves time and reduces stress. Spend a few hours prepping ingredients and portioning meals for the week ahead.
6. Unrealistic Expectations: Overly ambitious meal plans are hard to sustain. Keep it simple with go-to recipes and flexibility for takeout or leftovers.
By noting these possible pitfalls and making a few simple changes, you can create a meal plan that truly works for your nutrition goals and lifestyle.
Karen Kruza, MPH, RDN, LDN is a registered dietitian nutritionist specializing in nutrition-related GI disorders, weight management, and family nutrition. For more information, visit Kruza Nutrition.
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