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Nutrition Planning

Image by Brooke Lark


Eat More Fruits & Vegetables

Adding more fruits and veggies to your diet decreases the risk of health ailments like high blood pressure, cancer, heart disease and type 2 diabetes. More fruits and veggies mean more fiber, vitamins, minerals and phytochemicals, plus more flavor and color added to your meals. 

Nutrition Basics

  • A healthy diet protects against malnutrition in all its forms, as well as noncommunicable diseases, including such as diabetes, heart disease, stroke and cancer.

  • Unhealthy diet and lack of physical exercise leads to poor health.

  • Healthy dietary practices must begin early in life.

  • Energy intake (calories) should be in balance with energy expenditure. To avoid unhealthy weight gain, total fat should not exceed 30% of total energy intake. Intake of saturated fats should be less than 10% of total energy intake, and intake of trans-fats less than 1% of total energy intake, with a shift in fat consumption away from saturated fats and trans-fats to unsaturated fats.

  • Limiting intake of free sugars to less than 10% of total energy intake should be part of a healthy diet. A further reduction to less than 5% of total energy intake is suggested for additional health benefits.

  • Keeping salt intake to less than 5 g per day (equivalent to sodium intake of less than 2 g per day) helps to prevent hypertension, and reduces the risk of heart disease and stroke in adults.


Overall diet quality matters more than calories or single nutrient amounts. For a high-quality diet, emphasis should be placed on consumption of nutrient-dense, wholesome foods that are unprocessed or minimally processed while reducing refined starches, added sugars, processed meats and other highly processed foods. Our nutrition plans are tailor made to your nutrition goals and objectives and lifestyle needs.

Heart Shaped Waffles


Intentionally incorporating nutrition meal plan in your life will have a big impact on your health — and your budget — just by eating at home more often. With menu planning you know what your meals will look like and what you need to buy. That makes grocery shopping more efficient and cuts down on unplanned trips to buy one or two items. And with a grocery list in hand — a byproduct of good menu planning — it's easier to resist impulse purchases.

Menu planning is a great way to make sure you're eating a balanced diet and meeting your nutritional needs. And, as every frugal cook knows, menu planning can save you time and money.

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