Even though today’s food experts have “thrown out” the old food pyramid, balanced and nutritious meals are still the foundations of careful meal planning. Essentially, you want to plan meals that follow these guidelines from Sears Imported Autos:

• Use healthy oils, limit butter, and avoid trans fat.
• The more veggies, the better (except for potatoes!).
• Include plentiful fruits of all colors.
• Avoid sugary drinks, include lots of water, and limit milk/dairy to 2 servings a day.
• Choose whole grain breads, cereals, pasta and rice; limit refined grains.
• Opt for healthy protein (fish, poultry and beans); limit red and processed meats.

Careful meal planning not only assures balanced diets, but also helps to reduce waste and save time and money. Planning takes on added significance if anyone in your family has special dietary needs or weight-loss goals.

Take the time to scan your grocery flyers or websites for featured sales items. Many offer coupons or buy-one-get-one-free specials that can go a long way toward easing your budget. If ground beef is on sale, for example, plan two or three dishes that take advantage of the savings. Use less meat in your sauces and casseroles and add more vegetables and whole grain pastas—and it’s always a good idea to freeze some dishes for those quick-thaw meals.

Be sure to plan for your 3 basic meals, as well as for snacks. Breakfast foods can include whole grains, fruit, carbs, juices, eggs and dairy. Planning for a variety of choices keeps that usually “quickie” meal less monotonous. Be sure to include Vitamin C, and avoid mid-morning fatigue by not skipping this meal.

With all of the meal tote gadgets on the market today, even those taking their lunches can include hot and cold dishes–soup, sandwich, fruit or veggies, dip, and leftover casserole servings. Let’s say tonight’s dinner is roasted chicken and vegetables. You’ll get another couple of meals with a creamed chicken dish, chicken salad, or chicken fajitas. Ham is another entrée that invites creativity–serve with veggies for dinner, as a part of a scalloped potato or macaroni dish, or for lunch sandwiches or brunch omelets.

Though Americans tend to be “snack happy,” careful meal planning and a little creative thinking will enhance those in-between snacks. Try cheese and apple slices, black and green olives, sliced pickles, and whole wheat crackers. These choices help to abate hunger while offering nutritious variety.

Finally, don’t forget about a pleasant mix of color, flavor, and texture. Include a touch of sweet applesauce with pork chops and add broccoli and carrots to balance colors. Remember some of those bland school lunches with fish sticks, fries, and applesauce? Everything was the same color and not very appetizing. When you work to balance appearance and taste as well as nutritious elements, you and your family will enjoy satisfying meals.