Nutrition plan No matter what kinds of special'modified diets

Nutrition plan No matter what kinds of special'modified diets various family members may need to follow, everyone has basic nutritional needs. The simplest plan to follow has been published in “The Four Food Groups - Food for Fitness” (VCES Publication 348-906). Begin by using a Weekly Menu fanner. Women of childbearing age and teenagers will also need to plan for their iron needs; since The Basic Four Food Groups only provide about half of their iron needs. Consider these recommendations contained in Dietary Guidelines: • Eat a variety of foods. • Maintain desirable weight. • Avoid too much fat, saturated fat, and cholesterol. • Eat food with adequate starch and fiber. • Avoid too much sugar. • Avoid too much sodium • If you drink alcoholic bever- ages, do so in moderation. Family members who limit nutrients such as fat, cholesterol, calories, and sodium such figure these , nutrients in the weekly menu plan. ner. Shopping Start with a list. It can be in your head, but it is better on paper. List the food and the amount needed. Watch for specials. Only buy what you can use. The more stores you go to or the more often you go to the store, the ’more chance for impulse buying. Coupons Look for coupons you normally Use. Calculate the true cost of the product after subtracting coupons, rebates and trading stamps. Try to shop on the days when the store offers double coupons. Convenience Packaging, precooking, seasonings and sauces add to cost. The nearer the food is to being ready to eat, the more it will usually cost. Consider what other foods are needed to prepare the convenience product. Packaged foods often contain more sodium. Read the list of ingredients.

Compare brands There are name brands, generic brands and store brands. Nutritional quality should be the same although taste, color and looks may differ. All are safe to eat. Try different brands to compare quality differences.