When planning your dinner meals for different diets, it’s super important to know what people need and like.
Did you know that about 32% of people in the U.S. follow special diets? These can include gluten-free, vegetarian, or keto. Here are some simple tips to help you get started:
1. Find Out About Dietary Needs
- Common Restrictions:
- Gluten intolerance affects about 1 in 100 people.
- Lactose intolerance (not able to digest dairy) is common in about 65% of people worldwide.
- Around 5% of Americans are either vegetarian or vegan, meaning they don’t eat meat.
- Allergies to Watch:
- Things like peanuts, tree nuts, dairy, soy, and shellfish can cause reactions in about 2% of adults and 8% of kids.
2. Use Basic Ingredients
- Pick base ingredients that fit many diets. For example:
- Grains: Quinoa or brown rice are great choices; they are gluten-free and packed with protein.
- Proteins: Beans and lentils are good plant-based options, and you can also include chicken or fish for those who eat meat.
3. Make a Substitution List
- Have a list ready for when you need alternatives:
- Dairy: Try almond or coconut milk instead of regular cow’s milk.
- Wheat: Use almond flour or chickpea flour in place of regular flour if you need a gluten-free option.
- Meat: Tofu or tempeh can replace meat for vegetarian or vegan meals.
4. Cook in Batches and Store Smart
- Cooking larger amounts of flexible meals helps a lot. About half of meal preppers say this keeps them on track with their diets.
- Make sure to label your food clearly (date, what’s inside, and any dietary tags) for easy organization.
5. Keep Your Meals Balanced
- Try to keep your meals balanced in nutrients: a good rule to follow is about 45% carbs, 30% fats, and 25% proteins. You can tweak this based on what people need.
By using these tips, you can create a weekly menu that works for different diets while still being tasty and healthy!