How to Prepare Food for Diets

Use measurements to help you to portion your meals.

Whether you want to lose 10 pounds or 100, properly preparing and portioning your meals will make it easier to lose weight. Weighing, measuring and storing food items in individual serving sizes will help to ensure your success. Advance preparations will make it easier for you to cook and enjoy your meals. Does this Spark an idea?

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Cutting board
Sharp knife
Scale
Soap
Plastic containers
Freezer bags
Paper towels
Measuring cups

Instructions

Meat and Fish
- 1
  
  Place meat or fish on a cutting board. Use a sharp knife to trim visible surface fat from the meat. Angle the knife away from you as you cut. Trim off cartilage, skin, sinew and any other undesirable parts. Remove bones with a paring knife or pair of tweezers. Discard the unwanted portions.
- 2
  
  Cut up the meat. Use a scale to measure out portion sizes. Men and women need 5 to 6 ounces of meat or protein every day as the United States Department of Agriculture advises. Men need to consume approximately 5 1/2 to 6 1/2 ounces, while women need about 5 to 5 1/2 ounces. Cut up portions according to the United States Department of Agriculture's food pyramid (mypyramid.gov/pyramid/index.html) to measure the correct amount.
- 3
  
  Store meat correctly. Place cut and trimmed meat in airtight containers and store in the refrigerator. To freeze, put portions of meat into freezer bags, squeeze out the air and seal.
Fruits and Vegetables
- 4
  
  Remove the stickers and wrapping from fruit or vegetables. Wash each piece in warm water to remove pesticides or residual dirt.
- 5
  
  Remove the seeds and skins. Prepare the fruit by removing unwanted and inedible portions. Cut out the core of pears, apples and other pome fruits. Cut peaches, mangoes and apricots in half and pull out the pits.
- 6
  
  Peel the skin off potatoes and onions; remove the stems from tomatoes and carrots; take off the outer layers of leaves from cabbages and lettuces; and remove husks form corn before using. Discard the inedible portions.
- 7
  
  Cut up the fruits and vegetables. Cut the fruits into slices or cubes, or chop up vegetables to use in salads or soups. Men and women should eat 3 cups of fruit and 2 1/2 cups of vegetables every day.
- 8
  
  Store the prepared fruits and vegetables in plastic bags or plastic containers and store in the refrigerator for maximum freshness. Wash the cutting board and utensils in warm, soapy water.

Tips & Warnings

Wash your hands before you handle any type of food product.
Designate a cutting board for meat products and another one for fruits and vegetables to avoid contamination.
Measure your food before freezing to get an accurate measurement for your diet. Frozen food tends to weigh more.