A study of over 40,000 adults found that individuals who planned their meals were likelier to have higher diet quality scores and greater food variety.

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The best way to be healthier and more successful in your nutrition efforts is not to figure out what to eat when you're hungry but to plan your meals ahead of time.

Episode Summary:

Did you know that meal planning and better health are closely linked? In this special episode, I’m joined by Melissa Jaeger, Head of Nutrition at my favorite food and nutrition tracking app, MyFitnessPal.

 
Show Notes:

A 2017 study found that people who plan meals tend to have better diet quality and lower rates of obesity, especially women. I also share my personal journey using food tracking to transform my body composition by managing macronutrients. For me, using a diet tracking app was a game-changer. Getting real data on what you’re eating can truly shift your relationship with nutrition for the long haul.

Melissa walks us through the new Meal Planner feature in MyFitnessPal, which lets users build personalized weekly meal plans based on their dietary needs, budget, and household size. It generates recipes, creates grocery lists, and even integrates with e-retailers like Instacart for easy shopping.

Meal planning is like setting your GPS. It helps you stay on track with your nutrition and fitness goals. Making smart food choices is a lot easier when you’re not starving and scrambling. Planning ahead isn’t just helpful, it’s the ultimate time-saver. We often feel like we don’t have time to eat right, but it’s planning that actually gives us that time back.

Melissa also shares her formula for a balanced, nutrient-dense plate: half fiber-rich veggies and fruits, a quarter lean protein, and a quarter carbohydrates. We dig into the myth that all carbs are bad, and highlight their essential role in providing fiber and fuel. She wraps up with her top three tips to start meal planning, including how to use the app’s new feature.

If you’re not tracking yet, I highly recommend downloading the app and giving it a try. A little effort goes a long way!

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Topics Covered:

• 01:32) Tracking what I eat with MyFitnessPal changed my nutrition forever
• (08:59) Top veggies and herbs to grow in the garden with summer almost here
• (13:41) Eating a balanced, full breakfast truly helps energize you for the day
• (15:58) Planning meals ahead saves you money and keeps you healthy
• (25:57) A balanced plate is half produce, a quarter lean protein, and a quarter carbs
• (35:58) The MyFitnessPal meal planner is a great first step in meal planning
• (44:28) Creating shopping lists and ordering groceries online

 
Resources Mentioned:

• Research about how meal planning is linked to food variety, diet quality, and body weight 
• Research about how frequent meal planning predicts greater weight loss
• Research on predicting and modifying the adoption and maintenance of health behaviors
• Research about how dietary planning mediates the intention–behavior relationship
• Learn more about Meal Planning and MyFitness Pal here

Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

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Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.