Page 62 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Chapter 2:

Healthy Meal Plan in Action

1. Tips for Menu Planning

1. Plan for a balanced and diversified diet based on the
recommendations of the Healthy Eating Food Pyramid.

2. Prepare dishes that are more complex (e.g. wontons, hamburger
patties) during holidays so as to save preparation work during
weekdays.

3. Plan the menu wisely to minimise the frequency of grocery shopping.
4. Plan before grocery shopping. The proportion of perishable to
durable vegetables and fruits can be half and half. Cook and
consume the perishable ones first to prevent food wastage.
5. Make good use of dried foods on non-grocery shopping days.
To use the tips in practice, a series of healthy recipes for 1 to 2
people with nutrition analysis is introduced as follows:

Readers can make good use of a grocery shopping list to turn the
following recipes into an individualised and diversified menu. Grocery
shopping and cooking can be made easy while healthy eating is
achieved at the same time.
Method 1: Consider meat choice first, then side ingredients and
vegetables.
Method 2: Always keep some frozen food (e.g. fish fillet, chicken
steaks) for various dish combinations.

62