Adapting and planning your menu

For the host and hostess with the most

Who said planning your own menu is boring?

The hardest part is knowing a planned selection of delicious recipes for entertainment as you can mix and match to make your menu interesting and exciting.

You can choose a dinner that suits your lifestyle and your pocketbook too. Choose a menu rich in protein to a diet low in fat, to a vegetarian diet.

Armed with the data on food value, numbers and fads, calories and health, choose a menu not only to delight, but also welcoming 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 these two foods. No food is fattening unless you eat too much. Include lower calorie foods such as sugar, cakes, pastries, rich, fatty desserts, fried foods such as chips and donuts, chocolate, and alcohol. Choose a light wine with less alcohol content.

The amount of food eaten should be reduced enough so that your guest can enjoy dinner without having to worry about the intake.

Calculate servings to be part of the calorie 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.

Selection begins with

Ø Breakfasts and Snacks and Lunches

Ø Main dishes and condiments more delicious recipes of every day.

Ø Vegetable recipes and vegetable ration

Ø Fruits and Desserts

Ø Herb and spice sauces

Ø Recipe solutions


Plan a variety of foods; from five separate categories

Breakfast: –

High-fiber cereals are a good option.

½ grapefruit will provide vitamin C

Orange juice a glass of fresh juice

Wholegrain muesli and toast

Eggs are very high in cholesterol.

Lunch: –

Lots of vegetables and salads, as much as 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 recipes for vegetables in which you can replace the 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 fruits instead of high-calorie desserts.

Although alcohol is harmful if taken in excess, a glass of wine with food will aid digestion.

Use yogurt instead of cream.

Water: –

Place a pitcher of mineral water on the table.

Appetizers: –

If you are snacking, choose fresh fruits, raw vegetables, or yogurts to provide essential vitamins, minerals, and fiber.


Bread, cereals, rice, pasta and noodles: –

One cup 180 g of cooked rice, pasta or noodles.

One 230g cup of cooked porridge, 1 and 1/3 cups of ready-to-eat cereal

Half a cup 65g of muesli

1/3 cup or 40 g of flour.

Vegetables, vegetables: –

½ cup 75g cooked vegetables

½ cup 75g cooked dry beans, peas or lentils

1 cup of salad greens

1 small potato

Fruit: –

Fruit such as apple, banana, orange or pear should weigh 150 g.

Small fruits such as apricots, kiwis or plums should weigh 150 g.

1 cup 150g canned fruit chunks diced

1½ tablespoons of sultana or four pieces of dried fruit such as apricot halves

½ cup 125ml of fruit juice

Milk, yogurt, cheese and soy milk fortified with calcium: –

1 cup of 250 ml of fresh, long-life or reconstituted milk powder

1 cup of 250 ml milk

½ cup 125ml evaporated milk

2 slices of cheese 40g

1 small box of 200 g of yogurt

1 cup or 250 ml of custard.

Meat, fish, poultry, eggs, nuts, vegetables: –

If you have a vegetarian among your guests, the red meat should be presented in separate serving plates

65-100 g of cooked meat or chicken, such as ½ cup of lean ground beef, 2 small chops, or 2 slices of roast meats

½ cup 80g cooked or dried beans, lentils, chickpeas, peas and canned beans

80-120g of cooked fish fillet

2 small eggs

1/3 cup of peanuts or almonds, or ¼ cup of sunflower or sesame seeds.


Mary c newton

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