Monthly Archives: September 2011

Resources to Format and Find a Printable Grocery List Template

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You may have already read our article on how to find the perfect grocery list template for you but you still may have trouble formatting, editing, or printing your grocery list templates. Luckily, we have some resources where you can find a grocery list template that’s easy for you to format, whether you feel most comfortable with Mac Pages or Microsoft Word.

#1 PDF: Grocery lists templates generally transfer well to PDF format, and PDF templates don’t usually require you to do much formatting. If you want to be able to type entries into your PDF grocery list template, you should make sure that you download a template that is not read-only and that allows you to enter text. Read-only versions of PDF grocery shopping list templates will need to be printed, and you’ll have to handwrite items, prices, and other information on the template.

If you don’t already have Adobe Acrobat Reader, install it by visiting the Adobe website. You’ll need Adobe Acrobat Reader to view, edit, save, and print templates that are in PDF format.

#2 Microsoft Word: Since Microsoft Word is generally made for writing out long essays or documents, formatting a chart (which a grocery list will generally provide you with) may be tricky.

Fortunately, most Microsoft Word templates you can download are already formatted for you. Editing a template on Microsoft Word just takes a few clicks and a little bit of typing, and printing on Microsoft Word is simple and straightforward.

#3 Excel: Excel will most likely only be used for grocery list templates that are computing data, like budgets or prices of individual data.

If you use a grocery list template primarily for budgeting, Excel will help you quickly add up prices and assess whether your trip to the grocery store will cost you more or less than you desire. Excel can also help you figure out which non-essential items you should take off your grocery list to save money.

#4 Mac Pages: Unfortunately, there aren’t a lot of grocery list templates that are available exclusively for Mac Pages (you can look at pre-formulated templates on the Pages database or import Word documents into pages).

Once you’ve imported a Word document into Mac Pages, you can easily edit, print, and save it. Since Mac Pages is similar to Microsoft Word in many ways, you can expect a similar grocery list template experience in both programs.

If you have a program you’re more comfortable using, you can usually export/import templates from other programs into that program. However, it may be easier to simply find a template online already in the format you are familiar with.

Easy Dinner Ideas: Freezing Strategies

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We’re all guilty of food waste. In fact, Americans dump about 40% of their food in the trash, according to the Food and Agriculture Organization (FAO). Instead of throwing almost half of your food in the trash, why not use your freezer? Freezing your food can also help you cook up nearly completed dinners by simply thawing a plastic container. If you want some easy dinner ideas, take a peek at these tricks to freezing your food so that next time you have leftovers you can not only cut back on food waste, but also have next week’s dinner ready for action, just waiting in the fridge.

Easy Dinner Freezer Tips and Tricks

  • How do you store your pre-cooked meats or leftovers? Place your already cooked chicken breasts on a cookie sheet and popping them in the freezer. Once they’re frozen, simply put them in a Ziploc bag, and remove the excess air. The best way to freeze these items is to wrap them in aluminum foil first, then placing them in freezer bags. You’ll never have to deal with freezer burn again!  And this is a great way to cook ahead and make easy dinners later.
  • Berries and other small “squishable” items such as hors d’oeuvres, meatballs, cooked ravioli can be frozen similar to your already cooked chicken breasts. Just spread ‘em on a cookie sheet, then transfer them to a freezer bag. That way, your smaller items won’t clump together as they freeze. When you’re ready to use them, just defrost your raviolis, heat them up, and serve for the easiest dinner ever.
  • If you have a Sunday afternoon free, make some chicken stock, soup or sauce and freeze it up in Ziploc bags, then stack the bags horizontally. Any soup or sauce can be made ahead and stacked in your fridge, which saves space. Making stock ahead of time will give you the perfect base for a crock pot stew or soup, which can be assembled in minutes after you’ve defrosted your stock. Having tomato sauces frozen on hand will also allow you to make dinner in minutes. Thaw your sauce overnight, boil some spaghetti, serve warmed sauce over spaghetti for an easy dinner that won’t disappoint.
  • When using Ziploc bags, squeeze all of the air out from the bag. One trick? Suck the air out of a bag with a straw to make your bag completely airtight.  Alternatively, you can use a specialized vacuum sealer – these make storage a cinch!
  • If you want to freeze a complete meal, like a casserole, make sure to freeze them in small portions so that your main course is faster to thaw. If you freeze an entire meal for four in one big container, it will take ages to defrost!
  • Another tip for complete meals is instead of leaving your casserole dish in the freezer for a month, line the dish with foil, then put the meal in it. Wrap it, freeze until it solidifies, then lift out the foil and the contents inside. Your casserole will be ready, dish-free, until you’re ready to heat up another dinner time meal.
  • For a great, easy breakfast meal, freeze waffles and pancakes, then defrost them the night before you are planning on serving them. For optimal freezing, let your pancakes and waffles cool after making them. Then, layer them on wax paper and freeze in a Ziploc bag. Next time you’re in the mood for some waffles, just defrost, heat, and serve for an effortless breakfast to start out the day.   Some waffles will even go frozen into a toaster (if you have the large slot type).  You can have fresh Belgian Waffles in minutes!  No de-frosting required.

Knowing the ins and outs of freezing can help you bring full entrees with little to no effort. Just keep these easy dinner ideas in mind and you’ll be whipping up dinner by simply thawing and serving. A dinner that requires no effort? Now, that’s delicious.

Healthy Meal Ideas for Families: Healthy Cooking Techniques

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In spite of rising numbers of health issues in America and health messages to use less salt in our diets, 9 out of 10 people consume more than the recommended amount of sodium each day, according to a report from the Centers for Disease Control and Prevention. And we can’t just blame fast food restaurants for our stratospheric sodium intake. The way we cook, (with plenty of salt, butter, sugar and other not-so-healthy ingredients) is directly affecting the health of parents and children alike. Instead of loading up your homemade meals with unhealthy ingredients, try cutting sodium, fats and sugars at the source, while you are cooking, especially in the frying pan!

Take these tips into account next time you’re cooking a meal for your family:

  • Try baking instead of using a frying pan. Baking usually requires little to no added fat in a dish. You can bake anything from lean meats to veggies and seafood.
  • Broiling and grilling your food allows the fat to drip away from the food, thereby minimizing the amount of oils in your food.
  • Pick a high-quality, nonstick pan so that you don’t have to use a lot of butter and oil when you cook. Use low-sodium broth or cooking spray in some recipes in place of oil to minimize calories.
  • Whole wheat flour can replace half of the called-four flour recommendation. According to MayoClinic.com, whole-wheat pastry flour works well in softer products like cakes and muffins.
  • Replace all white breads and starches for whole grain. When you’re shopping for your pastas and breads, make sure the first ingredient is “whole wheat flour” to assure that you’re getting a 100% whole wheat product. Whole wheat, in its original form, is a great source of dietary fiber and magnesium.
  • Try finding healthy replacements for side dishes that you love. Instead of indulging in french fries, bake sweet potatoes to make sweet potato fries.
  • Use spices instead of salt in some recipes. Cumin, rosemary, lemongrass, anise, thyme, cilantro, and cayenne can all add extra flavor into a dish, without making a meal’s sodium content soar.
  • In many recipes, aside from baked goods, applesauce can be used for half of the recipe’s butter recommendation. You can also find butter spreads that don’t have Trans fats.
  • You don’t always have to load up your pancakes with syrup! Try using fruit purees instead of maple syrup on you and your family’s pancakes so you can eliminate some unhealthy sugars from the meal without sacrificing taste.
  • The MayoClinic recommends reducing the amount of sugar in recipes by 1/2 and, instead, intensifying the sweetness by adding spices, like vanilla, nutmeg, or cinnamon.
  • Substitute eggs with egg whites or an egg substitute. You can make a delicious three-egg-white omelet without high cholesterol levels.
  • Try to avoid prepared desserts and pie fillings and make your own at home. Store-bought prepared desserts often have higher levels of sodium.
  • In many recipes, agave syrup, honey, or sweeteners can be used in place of sugar.  Honey, in particular, is sweeter and denser than sugar, so less of it can be used. Additionally, honey is minimally processed and less easily converted to fat stores than sugar.

Take these healthy meal ideas into account next time you’re preheating the oven or turning on the burner. When you use healthy tactics in your cooking, you’ll feel better, and look better, too! Implement your new healthy meal ideas into your old recipes for a healthier family and a healthier you.

 

Meal Planning for Kid Friendly Recipes

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Picky eating is a normal part of development, according to Dr. Leann Birch, Professor and Head of the Human Development and Family Studies Department at Penn State University. Dr. Birch explains, “Most children who are perceived as picky eaters probably have adequate diets. What parents often perceive as picky eating simply reflects their children’s normal response to new foods.” Learning and accepting that pickiness is a healthy phase could help you minimize stress when whipping up kid friendly recipes. So what recipes should we make that our little ones will devour without hesitation?

What makes a kid friendly recipe?

Kid friendly recipes need to have three things:

  1. The recipes can’t be that spicy: Avoid spicy ingredients like cayenne pepper, chili powder, red pepper, and jalapenos. Angel hair pasta with mushrooms or sweet maple pork chop are just two of many mild kid friendly recipes to choose from.
  2. The fewer ingredients the better: Meals should be prepared with six ingredients or less to avoid overcomplicating the dish or confusing children’s palates. The perfect ingredients for children’s meals are those commonly found in your pantry, like salt, onions, canola oil, sugar, and pepper. Try preparing a simple chicken dish, like Creamy Chicken Dijon served with a side of crispy carrot fries. Just keep it nice and simple and your child will love the meal you put on the table.
  3. Quick prep: Kid friendly recipes are typically prepared in around 10-20 minutes. Again, there’s no need to overcomplicate things with intricate, hard-to-prepare recipes. Dishes like zucchini cakes or turkey paninis with sun-dried tomatoes take under 20 minutes to prepare (and they’re delicious too!).

Easy kid friendly recipes meal planning will benefit the cook in the household in preparing an easy, organized, healthy, and delicious dinner. Having recipes handy will save time, energy, and food, while allowing mom or dad to plan ahead. Trust us, kid friendly recipes for dinner will make dinnertime much less hectic. Spend a little time making a meal plan with kid friendly recipes in mind. We’re sure you’ll be glad that you did!

 

Tips for Using Easy Dinner Recipes for Two

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In general, about a third of all American workers are chronically overworked, according to the Families and Work Institute in New York City, but even more horrifying is that about 45% of those with high-earning positions, like managers, are too tired to converse with their spouse or partner after a long day at the office, indicated a study done by Sylvia Ann Hewlett & Carolyn Buck Luce and published in the Harvard Business Review. Those of us who work hard at the office may be guilty of neglecting our significant other during busy work times. However, we would all agree that putting in time with your loved one is just as important as having a great career. Next time you feel like you haven’t spent enough time with your partner, surprise the special person in your life with a romantic dinner for two. Planning a romantic evening is easier than you would think! Just follow these tips for easy dinner recipes for two and you’ll have a wonderful meal put together in no time.

  • Plan ahead: A good rule of thumb for any cooking venture that you undertake is to do some meal planning ahead of time. After planning, check your pantry, refrigerator, and freezer to see what ingredients you might already have on hand.
  • Compromise:  You may be on a diet, while he loves anything that is battered, fried, and covered in fat. You may love a juicy steak while she prefers a rosemary salmon dish. If you and your significant other don’t exactly share the same tastes then it’s time to get creative to make a dinner that both of you will enjoy. If one of you is a picky eater, put the sauce on the side or cook separate servings of your meat with different spices (one cut for him, one for her). If one of the spouses prefers eating late and the other prefers early dinners, the early bird should have a filling snack (like an apple with peanut butter) to tide him/her over until dinnertime. Lastly, if one of the two like greasy food but the other is dieting, you can simply “fake” fried foods. For example, bake potato wedges or pan-sear your foods with a very small amount of oil.
  • Pick a recipe: Most recipes aren’t made for two. However, there are specially made recipes with just two servings that could help you avoid food waste if you’re not a huge fan of left overs. Keep in mind that when you’re only cooking for two, you have more flexibility and the ability to cook individual desserts or entrees, like mini apple pies, crème brulee, or chocolate lava cakes.
  • Make a Grocery List: This will be easier because you will know what ingredients you need to stock up on for your meals.
  • Create Ambiance: Set the mood by setting up the dining table with candles, a nice tablecloth and some fresh flowers. Purchase a bottle of wine to serve with the meal and make it a night to remember!
  • Think of your partner: When in doubt, think of what your partner would like. Hosting a dinner should be about your guest and if your partner is happy, we’re assuming you’ll be content, too.

With some prep and these tips, quick easy dinner recipes for two should be a breeze to cook and enjoy.  The special person in your life will surely appreciate the effort!

American Dinner Party Menu Planner

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Chocolate creme pie. French fries. Prime rib. It’s undeniable: everyone loves an American-style feast. That’s just one of the many reasons why having an American food dinner party for your friends and family is always going to be a successful and delightful occasion. However, sometimes planning a huge meal can be a bit stressful. That’s why mapping out a menu planner is essential for anyone throwing a dinner party. A menu planner is simply a menu that lays out all the dishes you plan on serving. Next time you want to have a dinner party, follow our sample American dinner menu, which can help you plan out your own soiree.

Sample American Menu Planner

  • Appetizers: Whatever kind of dinner party you plan, always have something to munch on the second the guests come out the door. Some warm dinner rolls and honey butter could be perfect for an American-style party. You could also try a cheese log, which you can find at your local grocery store or make at home.
  • Salads: Kick off your dinner with a fresh salad with a homemade vinaigrette. For summer, try a fruit-based vinaigrette. For winter, you can do something a bit heavier, like a ranch or bleu cheese, creamy dressing. Adorn your salad with cherry tomatoes or some nuts for sustenance. You can also try serving a classic cobb salad, with iceberg lettuce, bacon, avocado, chives, and a hard-boiled egg.
  • Main course: For an American main course you need a hearty meat, coupled with a green and perhaps a starch. Some great American main courses may include burgers or prime rib. Pick a green side, like asparagus, which tastes fantastic grilled, beets, green beans, or broccoli casserole. Try offering a potato salad, French fries, or a baked potato to compliment your protein.
  • Dessert: The best part of any American dinner party? Dessert, of course! Chocolate cream pie could make all of your guests swoon with delight. For those who prefer a fruit-based dessert, peach cobbler with vanilla bean ice cream is a great option.

Next time you have a dinner party, make sure to complete a menu planner before you make your grocery list or send out the invites. Classic American family dinner menus will have your friends and family savoring every bite.

A $100 Weekly Grocery List Challenge

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While the average American now only spends about 13.3% of their budgets on food, 42% of that money is spent in restaurants, according to the Bureau of Labor Statistics. Why the change?  Many Americans feel like they don’t have time to cook, go to the grocery store, and budget. However, budgeting is an important part of managing the household and, ultimately, being able to buy what you want. People at the Project Food Blog and other budget food websites often challenge their followers to take the $100 challenge, live on $100 dollars per person, per month. For the average 4-person family, that’s $100 when you hit the grocery store each week. This week, try making a weekly grocery list that rings in around $100. You never know what you can achieve until you try!

Creating a $100 Weekly Grocery List

  1. No Eating Out: It’s time to put down the menu and stop eating out. Consider this an intervention. Try to cut the eating out habit for just one month and see how you do.
  2. Reduce your Meat Intake: Limit your meat intake and you’ll save big. Why? Meat’s pricey! Instead try to find protein-packed veggies and beans, like black beans, corn, peas, and lentils.
  3. Stick to Your Grocery List: You have to stick to your grocery list if you ever expect to budget correctly. This means not grabbing that magazine that piques your interest at the counter and deciding against that something extra.
  4. Homemade snacks: Reduce snacking and eating in between meals. This will help you save big time; all of that snacking adds up. Replace your snack foods, like boxed crackers and granola bars, with cheaper snacks, like homemade crackers, nuts, and fruits.
  5. Drink water instead of bottled juices, sodas or other sugary/sugar-free drinks. Kool-Aid and other sugary drinks are money wasted on substances with little sustenance. Instead, opt for good ol’ H2O.
  6. Change your breakfast: Start thinking differently about food and opt for foods that will keep you fuller, longer. Most protein sources keep you much fuller than carbohydrates. This is especially important for breakfast, when most people load up on cereal. Swap cereal for omelets and you’ll be feeling full hours later, and therefore less likely to snack.
  7. Make sure your coupons are saving you money: Sometimes the coupons provided aren’t exactly for smart items with a lot of longevity. Additionally, coupons tend to be provided for name brand products when you could just buy the store brand and save even more cash than you would using the coupon for the name brand product. Analyze your coupons and make sure that you’re using them for a smart buy.

Just because your eating frugally, doesn’t mean you have to give up good food. You can easily make delicious veggie burgers, bell pepper fritattas, french toast, hummus, crepes, and seared tuna with ginger sauce, even on your budget. All of these dishes are extremely thrifty yet filling and delicious. Next time you’re making a weekly grocery list, try out the $100 challenge. You never know, you could be a lot better at budgeting than you thought.

 

What you Need to Know About an Ultimate Grocery List for a Balanced Diet

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Research shows that Americans don’t know their food pyramid as well as they should. In fact, the average U.S. consumer eats too much meat and grain and not enough fruits and vegetables, according to data from the U.S. Department of Agriculture (USDA). Meat consumption is about 20% higher than it should be, while fruit consumption is about 60% lower than it should be. Eat a healthier diet by planning your grocery list around the USDA food pyramid to create the ultimate grocery list. Eating a balanced diet will help you and your family stay healthy and happy.

Whole Grains:

Make sure that you have whole grain bread instead of white bread, and whole grain rice instead of white rice on your grocery list. This could include grocery store items with bran and oats. At least half of your grains consumed should be whole grains, according to the food pyramid.

Healthy Fats and Oils

Average American gets 1/3 or more of his/her daily calories from fats, but stick to healthy fats and oils for your grocery list like those in nuts, seeds, avocados, and salmon.

Vegetables and Fruits

Make sure you have bountiful amounts of produce in the fridge and on your grocery list. In general, we should get about 3-5 servings of veggies and 2-4 servings of fruit every day. One fruit serving could be made up of 1 apple or a 1/2 cup of chopped fruit, while vegetable servings about be about 1 cup of raw, leafy veggies.

Meat, Fish, Poultry, Eggs, Nuts, Seeds, Beans, and Tofu

Proteins should be limited to about 2-3 servings per day. Two to three ounces of cooked lean meat, poultry, or fish makes up one serving. If you don’t already, put fish on your ultimate grocery list for a boost of omega-3 fatty acids. Seeds and beans are all plant foods rich in protein, fiber, vitamins and minerals. Replace cookies or potato chips with nuts, which can make a great snack when eaten within reason. Sunflower seeds also make a great snack that’s perfect to take on the road.

Dairy or Vitamin D/Calcium Supplements

Dairy is at the top of the food pyramid because these items can contain a lot of saturated fat and cheese is high in sodium. Stick to 1-2 servings per day or take vitamins. One serving size could include 1 cup of yogurt or 1 1/2 ounces of natural cheese. If you’re dairy-free or vegan, try picking up a calcium and vitamin D supplement at a health foods store. Calcium supplements are better absorbed when taken in 500 mg dosages several time throughout the day. Your overall calcium dosage will depend on your general calcium intake and diet. The body requires vitamin D to absorb calcium, so many calcium supplements are paired with vitamin D for maximum absorption.

With an ultimate grocery list in tow, you’ll never have to worry about eating a balanced diet and getting the right nutrients. Just follow your healthy grocery list, and you’ll feel more energized and healthier in weeks.

Tips for Quick Meal Ideas for Kids on the Go

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Every mom and dad knows that they’re always going to have to pack meals to keep their kid’s tummy from rumbling on the go. Traveling to and from soccer practice and Taekwondo, chances are your child may need to have some meals on wheels every once in a while. Don’t hit the fast food joint, as tempting as it is. Pack quick meals that work well on the go.

Quick Meal Ideas for Busy Kids

So what makes a great in-transit snack? To serve your kids a great meal on the go, the food should be portable, neat, and compact, to prevent spills or stains from occurring.

Breakfast

 

  • Muffins: Blueberry, cinnamon, and cranberry muffins are great meals on the go for kids who want to get their sweet fix in the morning. You can add plenty of nutritious ingredients to your child’s muffins, too! Add flaxseed, rolled oats, and other nutritious ingredients for a wonderful breakfast that travels well.
  • Bagels: Bagels are another great meal that you can pack and take with you in the car. Pack a little container of cream cheese, or put cream cheese on a bagel slice before you head out the door for a great breakfast.
  • Taco: Wrap some scrambled eggs, potatoes, and cheese in a flour tortilla for a wonderfully balanced breakfast on the go.

Lunch

  • Sandwiches: Make mini sandwiches and package them with napkins so that the kids don’t get crumbs in the car seat. Mini sandwiches will be much less messy than the real deal. A peanut butter and jelly could be the perfect lunch for your little one.
  • Spring rolls: Spring rolls can be a great meal on the go. Bring some peanut sauce along in a tupperware container. Since peanut sauce has some density to it, it won’t spill all over the car as easily as something less viscous.
  • Cheese, ham, and crackers: Make mini sandwiches with some whole grain crackers, cheese, and ham. Cut the ham and cheese into slices before you head out the door and put them into a container. This meal is practically mess-proof and nutritious, too!

Snacks

  • Fruits: Pick fruits that are portable, like apples and bananas. Grapes are great, too, but if you have younger children, they can be a choking hazard.
  • Granola bars: Make granolas at home or pick up some Chewy bars at the store for an unbeatable road-ready snack.
  • String cheese: A classic standby – full of protein, calcium and peel able fun.
  • Drinkable yogurt:  Typically far less messy than the regular type of yogurt and available in lots of delicious flavors.  Generally a pretty healthy alternative.
  • Dessert snacks: For those with a sweet tooth, cookies, brownies, and pudding all travel well. Just beware of crumbs! Cookies and brownies are crumb culprits that can by fought with napkins and a good car cleaning.

There are plenty of tricks that you will discover as you feeding the kiddos on the go. For example, if you want to serve soup, put it in a thermos for portability. The thermos keeps the soup warm and the height keeps it from spilling. Stock up on Tupperware of all sizes for your dips and sandwiches. If you’re planning on taking a road trip or the commute is going to be lengthy to school, transport your food with cold packs and it will surely stay fresh and delicious. With all of these tips for quick meal ideas in mind, you’ll be comfortably munchin’ on the road for years to come.

The Mediterranean Diet Meal Plan and You

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The Mediterranean diet originated from the idea that Mediterranean populations eat healthier than many Western civilizations. As it turns out, Mediterranean populations have consistently lower levels of heart disease compared to the rest of the Western world, according to an overview of the diet published by the European Society of Cardiology. The Mediterranean healthy hearts could be attributed to a diet rich in monounsaturated fatty acids, which lower risks associated with cardiac disease. Lots of omega-3s from fish and olive oil keep blood pressure, triglyceride, cholesterol, and LDL cholesterol levels stable, according to the U.S Department of Health and Human Services. If you want to change up your diet plan and integrate some omega-3s into your diet, try the Mediterranean diet meal plan.

Fats in the Mediterranean Diet

A key element of this plan is healthy fats. The Mediterranean diet meal plan prioritizes healthy fats, which minimize inflammation and increase energy. Healthy guidelines usually advocate 35% or less of daily calories from fat. However, with the Mediterranean diet meal plan, you can eat 35% to 40% if you limit your diet to healthy, monounsaturated fats, such as those found in olives, nuts, and avocados, instead of saturated fats and trans fats. Saturated and trans fats could contribute to heart disease and should be avoided. Swap butter for olive oil and canola oil to better follow the Mediterranean diet. For example, you can dip bread in olive oil with a bit of garlic and spices, rather than eating bread and butter. Trust us, bread and olive oil is equally delicious. Select low-fat dairy for healthy diet meal plans, like the Mediterranean diet.  For example, swap higher fat dairy products for skim milk, fat-free yogurt, and low-fat cheese.

Mediterranean Friendly Starches

The Mediterranean diet also prioritizes plant-based foods, like fruits and vegetables. The farmer’s market in your area is a great source for garden-fresh produce. Most of your meals will be vegetarian in this diet meal plan, so expect to be cutting meat to a minimum. Also swap white starches for whole grains, legumes, and nuts. Nuts, in particular, are a great source of protein, but should be kept to a minimum since they are calorie dense and fatty. Replace peanut butter that contains hydrogenated fat or increased sodium with natural peanut butter. You could also try almond butter or tahini paste (ground sesame seeds) on bread as peanut butter substitutes.

Meats and Fish on the Mediterranean Diet

Limit red meat to no more than a few times a month in the Mediterranean diet meal plan. Instead, eat fish and poultry at least twice a week. Use fatty fish, rich with omega-3 fatty acids, such as salmon, mackerel, lake trout, herring, sardines, and albacore tuna.  Grill it, don’t fry it! Grilled meat is much healthier and less caloric than fried meat. Minimize your sodium intake by cutting your table salt use and, instead, flavor your food with spices and herbs.

If you like the philosophy of the Mediterranean diet meal plan you may want to give it a go. Whether you want to drop the pounds or you’re simply trying to live a healthier lifestyle, the Mediterranean diet could be your best bet.