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1. Garlic
2. Lemon juice or zest
3. Ground black pepper
4. Dried onion or onion powder
5. Nutritional yeast
6. Rosemary
7. Ginger
8. Coriander
9. Apple cider vinegar
10. Smoked paprika
Registered Dietitian
Dietitians offer advice on eating to help people improve their health and wellbeing. Dietitians provide
food and nutrition information, and support people to improve their health. They provide advice on
nutrition-related matters. Dietitians are qualified professionals with the skills to provide expert nutrition
and dietary advice. They translate the latest scientific information into practical advice about what to
eat. Dietitians have university qualifications gained from courses accredited by the Dietitians Association
of Australia (DAA). They keep up to date with new training and education, and meet the DAA’s
guidelines for evidence-based practice.
The preliminary data that is needed for dietary instructions are surveys which means cross-sectional
evaluations of selected population groups; conducted to generate baseline nutritional data, to learn
overall nutrition status, and to identify subgroups at nutritional risk, Second would be surveillance
continuous monitoring of the nutritional status of selected population groups (e.g., at-risk groups) for an
extended period of time; conducted to identify possible causes of malnutrition and Lastly is screening it
is the comparison of individuals’ parameters of nutritional status with predetermined standards;
conducted to identify malnourished individuals requiring nutritional intervention.
3. What are the mechanics of menu planning?
Typical menu-planning advice is to plan for a week of meals and shop accordingly, but that doesn’t work
for everyone. Here’s another way to think about it: Make a plan based on the meals you will eat at home
between now and your next shopping trip. Even if you shop daily, the important part is to have a plan in
place before you walk into the grocery store.
When planning meals, make a list at what you already have in the fridge, freezer or cupboard that needs
to be used up.
One way to keep track of what’s already on hand is to keep a kitchen inventory by making a list of
what’s in your refrigerator, pantry and freezer. Keep the lists handy and up-to-date, and you’ll be less
likely to lose track of items on high shelves or deep in the freezer. Use our kitchen inventory
templates or just a pen and paper.
TAKE THE CHALLENGE: Learn easy ways to waste less food and save money.
Be realistic about what you can accomplish. Plan quick, easy meals for busy nights, and save the creative
menus for nights when you’ll have the time and energy to tackle them.
Plan an “eat the leftovers” or “smorgasbord” night each week. (Or, store leftovers in lunch-sized
portions so they are ready to go the following morning.)
Include quantities on your shopping list to avoid overbuying. For fresh items, note how many meals
you’ll make with each. For example: salad greens — enough for two lunches. And — most important —
remember to take your list to the grocery store!
Post your plan where everyone in the family can see it. It will help keep you on track and prevent other
family members from picking up extras that aren’t in the plan.
Preparation
Choose a variety of foods to keep it interesting.
Choose foods that are low in fat, low in saturated fat, and low in cholesterol
Select lean meats, fish, and poultry. Avoid fatty cuts of meats. Remove the skin from poultry to
reduce fat.
Use sugar and salt in moderation.
Herbs and spices can be used to help flavor food and according to the patient’s preferences.
Choose plenty of fruit, vegetable, and grain products for snacks and meals.
Avoid frying foods as this adds extra calories, fat, and cholesterol.
Steam vegetables to maintain the most flavor and nutrition.
Bake, broil, or microwave foods rather than frying or sautéing in butter or oil.
Avoid convenience foods such as those that are pre-made or prepackaged. When foods are
prepared fresh, you always know the ingredients and there will be less preservatives, sodium,
fat, and calories.