{"id":8654,"date":"2018-11-01T00:00:36","date_gmt":"2018-11-01T04:00:36","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=8654"},"modified":"2018-11-01T00:00:36","modified_gmt":"2018-11-01T04:00:36","slug":"how-to-eat-healthy-through-meal-planning","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/fr\/2018\/11\/how-to-eat-healthy-through-meal-planning\/","title":{"rendered":"Comment manger sainement gr\u00e2ce \u00e0 la planification des repas"},"content":{"rendered":"
Nous avons tous fait cela : l'\u00e9vasion des repas de derni\u00e8re minute. Quand il est temps de manger et que vous n'y avez pas r\u00e9fl\u00e9chi un instant, vous sortez une pizza surgel\u00e9e ou commandez des plats \u00e0 emporter parce que vous n'avez pas le temps de manger sainement. Tu dois juste manger.<\/span><\/p>\n

Ce n'est pas grave, de temps en temps. Mais des \u00e9tudes ont montr\u00e9 que <\/span>cuisiner \u00e0 la maison est non seulement moins cher, mais aussi plus sain.<\/span><\/a> Et les effets sur la sant\u00e9 sont encore plus importants lorsque vous prenez le temps de planifier des menus sains et de magasiner sainement.<\/span><\/p>\n

Sois pr\u00eat<\/b><\/h2>\n

Avant de commencer \u00e0 planifier le reste de vos repas pour le mois ou l'ann\u00e9e, prenez un moment pour \u00e9valuer ce qui fonctionnera pour vous et les autres membres de votre foyer. Est-il plus judicieux de planifier \u00e0 la semaine ou au mois ? \u00c0 quelle fr\u00e9quence peut-on r\u00e9p\u00e9ter un repas ? De combien de temps disposez-vous chaque jour pour pr\u00e9parer les repas\u00a0? Que pouvez-vous raisonnablement faire \u00e0 l\u2019avance, par exemple le week-end\u00a0?<\/span><\/p>\n

Parlez \u00e0 tous les membres de votre foyer pour conna\u00eetre les repas sains faits maison qu'ils pr\u00e9f\u00e8rent, les aliments qu'ils ont d\u00e9gust\u00e9s ailleurs et qu'ils aimeraient ajouter \u00e0 la rotation et les plats \u00ab d\u00e9cisifs \u00bb qu'ils ne veulent tout simplement pas manger. <\/span><\/p>\n

Trouver des recettes<\/b><\/h2>\n

Arm\u00e9 de votre liste, faites quelques recherches de recettes. V\u00e9rifiez vos livres de cuisine les plus sains. Acc\u00e9dez aux sections de recettes des sites Web lifestyle comme <\/span>Sant\u00e9 au quotidien,<\/span><\/a> Tr\u00e8s simple,<\/span><\/a> ou <\/span>Sant\u00e9.<\/span><\/a> Ou vers la section sant\u00e9 des sites de recettes comme <\/span>Toutes les recettes<\/span><\/a> ou <\/span>\u00c9picurieux.<\/span><\/a><\/p>\n

Recherchez les versions les plus saines des repas que votre famille appr\u00e9cie d\u00e9j\u00e0, en tenant compte de toute pr\u00e9occupation di\u00e9t\u00e9tique particuli\u00e8re. Gardez l\u2019\u0153il ouvert pour les nouvelles id\u00e9es qui semblent pouvoir \u00eatre gagnantes et ajoutez-les \u00e0 votre liste. Au fur et \u00e0 mesure, ajoutez les recettes \u00e0 vos favoris pour r\u00e9f\u00e9rence ult\u00e9rieure\u00a0; notez les temps de pr\u00e9paration et si les repas sont simples ou complexes en termes de nombre d'\u00e9tapes et d'ingr\u00e9dients.<\/span><\/p>\n

Constituer un grand stock de recettes prend du temps ! Vous n\u2019\u00eates pas oblig\u00e9 de tout faire en une seule fois. Une fois que vous en avez assez pour une semaine ou deux, vous en avez assez pour commencer. Pour garder les choses fra\u00eeches, n\u2019oubliez pas de garder les yeux ouverts et de prendre le temps d\u2019\u00e9largir votre liste au fur et \u00e0 mesure.<\/span><\/p>\n

Planifier les repas<\/b><\/h2>\n

Il est maintenant temps d'int\u00e9grer la liste des repas \u00e0 votre emploi du temps. Il existe de nombreux mod\u00e8les, imprimables et applications de planification de repas avec lesquels vous pouvez jouer, et ils ont des fonctionnalit\u00e9s tr\u00e8s int\u00e9ressantes. <\/span><\/p>\n

Faites ce qui fonctionne pour vous, mais pensez au seul outil que vous utilisez d\u00e9j\u00e0 pour planifier votre vie : votre calendrier quotidien. Que ce soit en ligne ou sur le c\u00f4t\u00e9 de votre r\u00e9frig\u00e9rateur, cela vous donne d\u00e9j\u00e0 des informations utiles sur votre vie. Alors profitez-en. <\/span><\/p>\n

Pour ceux qui ont l\u2019esprit num\u00e9rique, il y a beaucoup \u00e0 dire <\/span>fusionner votre calendrier de repas avec vos autres calendriers en ligne.<\/span><\/a> Vous pouvez voir de combien de temps vous disposerez pour pr\u00e9parer les repas, \u00e0 quel point votre journ\u00e9e aura \u00e9t\u00e9 charg\u00e9e et m\u00eame qui peut (ou non) \u00eatre \u00e0 la maison pour un repas donn\u00e9, y compris vous. Planifiez des repas simples pour les journ\u00e9es surcharg\u00e9es et r\u00e9servez les plus compliqu\u00e9s pour les jours o\u00f9 vous aurez l'occasion de ralentir.<\/span><\/p>\n

Un autre avantage \u00e0 votre calendrier en ligne ? Vous pouvez ajouter des informations sur les recettes dans la section notes, afin de les avoir toujours \u00e0 port\u00e9e de main si vous passez \u00e0 l'\u00e9picerie sur le chemin du retour. Et si vous souhaitez programmer le m\u00eame repas pour une autre semaine, dupliquez simplement l'entr\u00e9e. <\/span><\/p>\n

Achetez intelligemment<\/b><\/h2>\n

Maintenant que vous savez quels repas vous mangerez pendant des jours ou des semaines, vos achats deviennent beaucoup plus faciles. Faites une liste de tous les ingr\u00e9dients que vous utiliserez, croisez les r\u00e9p\u00e9titions et n'ayez pas peur d'acheter des ingr\u00e9dients de longue conservation en gros si vous avez de la place.<\/span><\/p>\n

Puisque vous ne ferez pas vos achats de mani\u00e8re impulsive ou n'essaierez pas de prendre trop de d\u00e9cisions \u00e0 la vol\u00e9e, vous aurez le temps de rechercher les options les plus saines et de parcourir les ingr\u00e9dients frais qui pourraient inspirer d'autres id\u00e9es de menu. Utilisez votre t\u00e9l\u00e9phone pour rechercher de nouvelles id\u00e9es de recettes chaque fois qu'elles surviennent et voir comment vous pouvez les int\u00e9grer dans votre semaine.<\/span><\/p>\n

Ne vous d\u00e9couragez pas si vous d\u00e9viez du chemin. Cela ne veut pas dire que vous avez \u00e9chou\u00e9. Cela signifie simplement que vous avez un ou deux repas d'avance en termes de planification pour la semaine prochaine. Votre calendrier des repas est un excellent outil de planification. Mais cela ne r\u00e9ussit que si cela fonctionne avec votre vie. Alors personnalisez-le !<\/span><\/div>","protected":false},"excerpt":{"rendered":"

Avoid falling back on fast food. Plan healthy meals ahead of time with these tips.<\/p>","protected":false},"author":6,"featured_media":8655,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-8654","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":"","page_title":"","sub_header":"","display_overlay":false},"yoast_head":"\nHow to Eat Healthy Through Meal Planning - Hancock Health<\/title>\n<meta name=\"description\" content=\"When you plan your meals ahead of time, it\u2019s easier to eat healthy. 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