Page 19 - Classimax Magazine - Issue #9

Antioxidants: Eat All Your Colours! Basic Meal & Menu Planning

By now everyone knows the blueberry contains very high levels of antioxidants.

But, don’t ignore all the other colorful foods out there loaded with antioxidants.
Meal planning also depends upon several factors

or more people have
special needs, like Also note seasonal food selections
diabetics, plan ahead for savings. Create menus and meals
for substitutions either based upon what’s on special that
in the food preparation week or month. Hint: stock up and
or food substitution for store or freeze special-priced items
that individual or for and family favorites when possible
those individuals. and storage room and the budget
allows. But donÕt over do it.
There are a few things
to note when making With convenience stores and
meal choices and supermarkets for food shopping
menu planning. First, in practically every neighborhood
some foods may be anymore, there is no need to hoard.

As a basis for meals and menu advertised a certain way, An old saying, ‘Haste makes waste’
planning, refer to the pyramid but that doesnÕt mean you canÕt might apply if you see a great buy,
information mentioned earlier to experiment. purchase multiple items, then let
Antioxidants are all the rage the fact that foods are in make sure you have the basic food them become outdated and have to
today. And, justifiably so. different color “families” For instance, eggs and sausage toss them out.
Antioxidants help neutralize containing different types requirements met for all family can be served for dinner, not just
free radicals which cause cell of antioxidants which have members. breakfast. And waffles can be made One fun way to save is by trading
damage, which ultimately different benefits. For from healthy wheat grains and eaten coupons and working out food deals
can lead to diseases of the example, the yellow-orange Then cross check and plan by looking for lunch with fresh fruits instead of with friends, family, neighbors, your
heart and cancer. It seems color family of peaches and over basic food categories to target sugary syrup and heavy butter for church group and anyone else who’d
everywhere you go its small red bean actually has more nectarines help our immune healthy foods to fit the lifestyles and breakfast. like to join in.
blueberry this and blueberry that. You antioxidants per serving size than the systems. The purple-red color family health of everyone.
have your choice of wild blueberry wild blueberry. And the red kidney of foods (pomegranates, plums, Add variety, too. Have other family Food cooperatives and farm
juice, blueberry-pomegranate juice, bean and pinto bean have more berries) helps reduce inflammation. For example, if someone has members jump in and prepare meals markets available in your area may
blueberry-cranberry juice and so on antioxidants per serving size than a It’s important to eat foods from all depression, add some foods some nights and on weekends. offer special pricing to groups or
and so on. serving of cultivated blueberries. color groups to reap the full benefits of mentioned above to his or her dietary large purchases. So team up for
antioxidants. plans that aid in the healing and Kids enjoy making macaroni and better purchasing power and split
Now, don’t get me wrong. I love What other foods are high in prevention of depression. cheese, so host mac-n-cheese night everything up between group
blueberries. But, in our rush to antioxidants? For starters, there are The good news is that you can eat on Wednesdays, for example. members. If you’re not into that much
embrace the latest antioxidant food artichoke hearts, blackberries, prunes, healthy foods high in antioxidants (by Meal planning also depends upon organization, go one-on-one with a
craze (blueberries, cranberries, pecans, spinach, kale, russet potatoes eating them raw, cooking them, or several factors like the number of Then alternate different vegetable neighbor, other friend or relative. Buy
pomegranates) we’re ignoring some and plums. And, no, that’s not a juicing them yourself) without having people eating, meal times, special combinations, colors and textures a huge bag of potatoes, onions, oats,
very high-antioxidant foods that mistake. Russet potatoes are on the to pay a high price for the “flavor of dietary concerns, budget, available to vary the menu on a weekly basis and / or other foods, then share.
are probably sitting ignored in our list of foods high in antioxidants. the month” antioxidant juices being foods, recipes on hand and likes (no need to let boredom take over on
cupboards. peddled in the supermarkets. and dislikes of everyone who will be Wednesdays with the same routine!) So whenever possible, your plans
The truth is, there are many common eating. might want to include donating a
“What?” You ask, “What could foods high in antioxidants and you So, give your blueberries some To help with family food budget portion to homeless shelters and
possibly be higher in antioxidants should not just restrict yourself to one company at the dinner table. Invite Begin by choosing foods and concerns, clip coupons from churches who would probably be
than my beloved wild blueberry?” particular food source. Why? Well, some beans, spinach, potatoes and recipes that you like and know how newspapers, weekend inserts, and any more than willing to take extras off
Well, how about the small red bean? have you ever heard the expression, artichoke hearts and enjoy your to prepare well and that fit into place you can find them. your hands.
That’s right, I said “bean.” The “eat your colors?” That refers to antioxidants! everyoneÕs dietary plans. If one