Hānai kekahi i kekahi ke kaumaha kālā a me ke kaumaha meaʻai. Kū ʻoe i ka lumi kuke, luhi, e nānā ana i ka mea liʻiliʻi i laila, a ʻo ka mea maʻalahi loa, ʻo ia hoʻi ka mea āu e ʻeha ai ma hope. A laila, hoʻopilikia ka bila ma ka hale kūʻai iā ʻoe, a hoʻomaka ka mea holoʻokoʻa e like me ka hōʻike ʻana ke hāʻule nei ʻoe i kahi mea kumu.
ʻAʻole pēlā. He akamai ka ʻai pono ʻana me ke kālā liʻiliʻi, ʻaʻole he ʻano kūpaʻa, a ʻo ia kahi mea i aʻo ʻole ʻia mai ka hapa nui o mākou. ʻO ka lono maikaʻi, ʻo kekahi o nā meaʻai makepono loa ma ka hale kūʻai, ʻo ia hoʻi kekahi o nā mea maikaʻi loa nou. Liʻiliʻi loa ke kumukūʻai o nā pī no kēlā me kēia pā. Pēlā nō ka oats, nā hua moa, nā lau ʻai hau, a me kahi ʻeke laiki. ʻO nā mea pipiʻi (nā meaʻai puʻupuʻu, nā pahu ʻaina, nā meaʻai olakino me ka inoa kālepa) he mea hoʻolaha ka hapa nui.
E hele kāua ma o ke ʻano e hana ai i kēia me ke ʻano ʻoluʻolu i kāu kālā a me kou poʻo.
E hoʻomaka me ka pā, ʻaʻole me ka meaʻai
E poina i nā papahana ʻaina paʻakikī no kahi manawa. Aia kahi kiʻi maʻalahi e pono ke mālama, a kūkulu nā loea meaʻai ma Harvard iā ia: e hoʻopiha i ka hapalua o kāu pā me nā lau ʻai a me ka hua, hapahā me ka palaoa holoʻokoʻa, a hapahā me kahi protein. He kāpī liʻiliʻi o ka ʻaila olakino, a he wai e inu ma kahi o ka soda. ʻO ia ke ʻano holoʻokoʻa.
No ke aha e kōkua ai me ke kālā liʻiliʻi: haʻi ia iā ʻoe i ka mea e pono ai kahi ʻaina me ka inoa ʻole o kekahi inoa kālepa. Kūpono ka laiki a me nā pī me nā pīpera hau i loko i ke kiʻi. Pēlā nō ka oatmeal me kahi maiʻa a me kahi puna pīnati. Pēlā nō kahi hua moa i hoʻoluliluli ʻia me nā lau ʻai e palupalu koke ana, ma luna o ka palaoa kālua. ʻAʻole nui ke kumukūʻai o kēlā mau mea a pau. Hoʻokō nā mea a pau i nā pono.
He memo liʻiliʻi mai ke alakaʻi like o Harvard: he meaʻai maikaʻi ka ʻuala kahiki, akā hoʻopiʻi ʻo ia i ke kō koko, no laila helu ʻia ʻo ia ma ke ʻano he ʻano carb ma mua o ka lau ʻai. ʻAʻole ia ka manaʻo e ʻai ʻole. Mai ʻae wale iā ia e lilo i lau ʻai hoʻokahi wale nō ma ka pā.
Nā meaʻai makepono e hana ikaika ai
Hāʻawi kekahi mau meaʻai i ka nui meaʻai no kēlā me kēia kālā ma mua o kekahi mea ʻē aʻe. E kūkulu i kou lumi kuke ma kēia mau mea a maʻalahi ka mea i koe.
- Nā pī a me nā lentil maloʻo a kini paha. ʻAneʻane ʻaʻohe kumukūʻai o kahi ʻeke pī maloʻo a hana ʻo ia i kahi ipu ʻaina ma hope o ka ipu. Lawe lākou i ka protein, ka fiber, a me nā mineral, a hoʻopiha lākou iā ʻoe. ʻOi iki aku ke kumukūʻai o nā pī kini akā mālama lākou i kou manawa, e holoi wale i ka wai paʻakai.
- Nā hua moa. Makepono, wikiwiki, a ʻo kekahi o nā protein piha loa. He hoʻolālā kālā kūpono ka ʻaina kakahiaka no ka ʻaina ahiahi.
- Nā lau ʻai a me nā hua hau. ʻOhi a hau ʻia ka meaʻai hau ma kona kiʻekiʻe, no laila he meaʻai like ka olakino me ka mea hou, makepono pinepine, ʻaʻole loa pala ma hope o ka pahu hau. E kūʻai i nā ʻeke maʻalahi me ka ʻole o nā kīʻaha a syrup hou.
- Oats, laiki, a me nā palaoa holoʻokoʻa ʻē aʻe. Kūʻai kekahi mau kālā i nā pule o nā ʻaina kakahiaka a i ke kumu o nā ʻaina ahiahi he kanaha. Hoʻopiha ka oats a noho mālie i kou kō koko.
- Iʻa kini. He protein makepono ka tuna a me nā sardine me nā ʻaila olakino, mākaukau e ʻai pololei mai ke kini.
- Meaʻai kau. ʻO ka lau ʻai a hua makepono loa a hoʻāhu kiʻekiʻe ʻia ma ka hale kūʻai, ʻo ia ka mea kau, ʻo ia hoʻi ʻoi aku ka maikaʻi a emi aʻe ke kumukūʻai. E ʻae i ka palapala kumukūʻai e alakaʻi iā ʻoe.
E nānā i ka mea ʻaʻole ma kēlā papa: ʻaʻohe mea ʻē, ʻaʻohe mea me ka inoa kālepa olakino. He meaʻai maʻalahi i hānai pono i nā kānaka no nā hanauna.
E kūʻai me ke ʻano e kōkua ana ka hale kūʻai iā ʻoe (ʻaʻole ʻo ia)
Hoʻonui kekahi mau hana i kāu kālā ma mua o kekahi koupona.
- E hana i kahi papahana pōkole ma mua o kou hele ʻana. ʻAʻole ʻoe pono i kahi papa ʻai paʻa. E koho i ʻekolu a ʻehā ʻaina hiki ke hoʻololi, a e kākau i papa. Mālama kahi papahana iā ʻoe mai nā pahele i pili i nā pahu uku.
- E nānā i ke kumukūʻai pā ʻokoʻa, ʻaʻole ke kumukūʻai sticker. Haʻi kēlā helu liʻiliʻi ma ka pahu palapala iā ʻoe i ke kumukūʻai no kēlā me kēia ʻaono a paona paha. ʻOi aku ka makepono o ka pahu nui a i ʻole ka inoa kālepa o ka hale kūʻai no ka mea like. Hiki i kēia hana hoʻokahi ke hōʻemi i ke kālā maoli mai kēlā me kēia hele ʻana.
- E kūʻai i nā meaʻai kumu ma ka nui, nā meaʻai pala koke ma ka liʻiliʻi. Mālama ka laiki, nā pī, a me ka oats no nā lā lōʻihi, no laila mālama ke kūʻai nui i ke kālā. ʻO ka meaʻai hou āu e ʻai maoli ai i kēia pule, ma ka nui āu e ʻai maoli ai, i ʻole pala ia.
- Mai kūʻai pōloli. ʻO nā mea a pau he kūpono ke kūʻai me ka ʻōpū hakahaka. Mālama kahi meaʻai mua iā ʻoe i iwakālua kālā o ka mihi.
- E hoʻohana mua i ka mea i loaʻa iā ʻoe. Ma mua o kou kūʻai ʻana, e nānā i ke kua o ka pahu hau a me lalo o ka pantry. ʻO kēlā hapa ʻeke laiki a me kēlā mau kāloti palupalu, he ʻaina e kali ana.
Hilinaʻi ka papahana MyPlate a ka USDA, ka mea e hoʻopuka i nā alakaʻi ʻai me ke kālā liʻiliʻi me ka manuahi, i kēia ʻano ʻōlelo aʻo. E hoʻonui i nā ʻaina me nā pī a me nā lau ʻai hau e hoʻonui ai i kāu kālā meaʻai. E hoʻohui i ka laiki i kahi sopa, nā pī i kahi burger, nā lau ʻai hau i kahi pasta. Hoʻolōʻihi ka mea liʻiliʻi.
E kuke ma ke ʻano e kūpono ai i ke ola luhi
Hāʻule ka papahana kālā i ka hola 7 ahiahi i kou luhi a kauoha ʻai mai waho. ʻAʻole ia he nāwaliwali, he kanaka wale nō ʻoe. No laila e hana maʻalahi i ke kuke ma mua o ke kauoha.
E kuke i hoʻokahi, e ʻai i ʻelua. Ke hana ʻoe i kahi ipu chili, sopa, a i ʻole kahi pā lau ʻai i puhi ʻia, e pālua a hau i ka hapalua. I ka pō ʻaʻohe mea i koe i loko ou, ua hana mua ʻia ka ʻaina ahiahi. ʻO kahi pahu hau piha i kāu meaʻai koe ponoʻī, ʻo ia ka meaʻai maʻalahi makepono loa.
E mālama i kekahi mau ʻaina "kekahi mea" i kou ʻeke hope, ke ʻano e hana me ka mea i loaʻa. He ipu pī a laiki me kahi hua moa i palai ʻia ma luna. He pā lau ʻai a hua moa. He ipu nui o ka oatmeal. Pasta me nā lau ʻai hau a me kahi kini pī. ʻAʻohe o kēia mau mea he ʻano kūikawā. Hānai lākou a pau iā ʻoe.
A e haʻalele i ka manaʻo e pono kēlā me kēia ʻaina e kupanaha. ʻO ka hapa nui o nā ʻaina, ma ka hapa nui o nā lumi kuke, ma ka hapa nui o ka honua, he maʻalahi a hana hou ʻia. ʻAʻole ia he hāʻule. ʻO ia ka mea i hana mau ai ka hānai ʻana iā ʻoe iho.
Ke nui aʻe ka pilikia ma mua o ka papa kūʻai
I kekahi manawa ʻaʻole kūpono ka helu me ke akahele o kāu kūʻai. ʻAʻole ia he hāʻule kālā, ʻaʻole ia he mea e hūnā ai. Aia ke kōkua meaʻai no kēia pono. ʻO SNAP, WIC, nā panakō meaʻai kūloko, a me nā pantry kaiāulu, aia lākou e hoʻohana ʻia, e nā kānaka maʻamau i kahi manawa paʻakikī, a he hana akamai a noʻonoʻo ka lawe ʻana iā lākou, ʻaʻole he wahi hope loa.
Inā ke lele nei ʻoe i nā ʻaina i hiki i kekahi i loko o kou hale ke ʻai, a i ʻole ke noho nei ka hopohopo no ka meaʻai ma luna o kou umauma i ka hapa nui o nā lā, e ʻoluʻolu e kamaʻilio me kekahi. He kauka, he panakō meaʻai kūloko, he limahana olakino kaiāulu. ʻO ka ʻanaʻana mau o ke kena ʻole e hana ana i kou kino a me kou noʻonoʻo, ʻaʻole ʻoe e hāpai hoʻokahi a hoʻoponopono mālie iā ia.
ʻAʻole pili ka ʻai pono me ke kālā liʻiliʻi i ka hana kūpono loa. Pili ia i kahi ipu pī, kahi ʻeke broccoli hau, a me ke kaumaha liʻiliʻi aʻe ma luna o kou poʻohiwi i ka hopena o ka lā. Ua lawa kēlā. I kekahi mau pō, ʻo ia nā mea a pau.
Nā kumu
- USDA, Healthy Eating on a Budget
- USDA MyPlate, MyPlate Has a Game Plan for Healthy Eating on a Budget
- Harvard T.H. Chan School of Public Health, The Nutrition Source, Healthy Eating Plate