Personalization and planning of your menu
For the Host and Hostess with more
Who said planning your own menu is boring?
The hardest part is coming up with a planned selection of delicious recipes for personalized entertainment. You can mix and match to make your menu interesting and exciting.
You can choose a dinner that suits your way of life and also your pocket. Choose a high protein menu to a low fat diet, to a vegetarian diet.
Armed with the facts on food values, figures and fads, calories and health, choose a menu not only to delight but inviting enough for guests who are picky eaters or watch their diet.
A well-balanced dinner can include bread and potatoes. There are good low-calorie recipes that include both of these foods. No food is fattening unless you eat too much. Include less caloric foods such as sugar, cakes, pastries, rich desserts, fats, fried foods such as chips and donuts, chocolate and alcohol. Choose a light wine with a lower alcohol content.
The amount of food eaten should be reduced enough to allow your guest to enjoy dinner without having to worry about eating.
Calculate the servings so that they are part of the caloric allowance, an average adult woman needs between 1,000 and 1,250 calories per day. And men need between 1,250 and 1,500 calories per day.
The selection begins with
Ø Breakfasts and Snacks and Lunches
Ø Main dishes and condiments plus delicious recipes for every day
Ø Vegetable recipes and vegetable allowance
Ø Fruits and Desserts
Ø Sauces herbs and spices
Ø Recipe Solutions
HEALTHY NUTRITION
Plan a variety of foods; from five separate categories
Breakfast: –
High-fiber cereals are a good choice.
½ grapefruit will provide vitamin C
orange juice a glass of fresh juice
Muesli and whole grain toast
Eggs are very high in cholesterol.
Lunch: –
Lots of vegetables and salads, all you can eat.
choose lean meat
A glass of milk provides an excellent source of protein and contains carbohydrates and can be added with cornmeal to thicken any vegetable sauce.
Freshly made soups contain vitamins and minerals, you will find many vegetable recipes where you can replace cream with milk and cornmeal.
Chicken is a good source of protein.
Dinner: –
Fish is healthier and lower in calories than red meat. Finish your meal with fruit instead of rich desserts that are high in calories.
Although alcohol is harmful if taken in excess, a glass of wine with a meal will aid digestion.
Use yogurt instead of cream
Water: –
Place a pitcher of mineral water on the table.
Appetizers: –
If you do snack, choose fresh fruits, raw vegetables, or yogurts that provide essential vitamins, minerals, and fiber.
WHAT IS IN A SERVICE
Bread, cereals, rice, pasta and noodles: –
One 180g cup of cooked rice, pasta, or noodles.
One 230g cup of cooked oatmeal, 1 and 1/3 cups of ready-to-eat cereal
Half cup of muesli of 65g
1/3 cup or 40g of flour.
Vegetables, vegetables: –
½ cup 75g cooked vegetables
½ cup 75g cooked dry beans, peas, or lentils
1 cup of vegetables for salad
1 small potato
Fruit: –
Fruits such as apple, banana, orange or pear should weigh 150 g.
Small fruits such as apricots, kiwis or plums should weigh 150g.
1 cup of 150g canned fruit pieces
1½ tablespoons sultana or four pieces of dried fruit such as apricot halves
½ cup of 125ml fruit juice
Milk, yogurt, cheese and soy milk fortified with calcium: –
1 cup of 250 ml of fresh, long-term or reconstituted milk powder
1 cup of 250 ml of milk
½ cup 125ml evaporated milk
2 slices of cheese 40g
1 small box of yogurt of 200 g
1 cup or 250 ml of pastry cream.
Meat, fish, poultry, eggs, nuts, vegetables: –
If you have a vegetarian among your guests, red meat should be presented on separate plates.
65-100g cooked meat or chicken, such as ½ cup lean ground beef, 2 small chops, or 2 slices roast beef
½ cup 80g cooked or dried beans, lentils, chickpeas, peas, and canned beans
80-120 g cooked fish fillet
2 small eggs
1/3 cup of peanuts or almonds or ¼ cup of sunflower seeds or sesame seeds.
Author
mary c newton
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