Three Magic Words
Three simple words, yet so powerful and transformative. These words have the potential to change our lives and the way we interact with others. These three magic words are "please," "thank you," and "sorry."
"Please" is a word that denotes politeness and respect. It is used to make a request or ask for assistance in a gentle and considerate manner. It shows that we recognize and value the other person's time and effort.
It shows that we recognize and value the other person's time and effort. By saying "please," we acknowledge that we are not entitled to anything and that we are grateful for any help or support we receive.
"Thank you" is a phrase that expresses gratitude and appreciation.
Healthy Eating
Planning can really help you have healthy meals and snacks no matter how busy things get.
Planning can help you have healthy meals and snacks no matter how busy things get. Having a meal plan can save time, money and reduce food waste. Just remember to stick to your shopping list.
Here are six steps to making a meal plan:
1. Give yourself time to plan
Set aside time each week to make a meal plan. Think about:
How many meals you need to prepare for the week
When you need to make quick meals or prepare them in advance
2. Check what you have
Check what ingredients you already have in your cupboard, fridge or freezer. Check the ‘use-by’ dates of foods to see what you need to use up first, start by planning your meals around this.
The way you store food has a big impact on how long it lasts. Follow these tips:
- Check the label for advice on how to store food.
- Put new items to the back, and older items to the front of the fridge/cupboard.
- Label all foods with the name and the date before freezing so they can be easily identified.
3. Include some of your favourite meals
- Make a go-to list of meals that you enjoy
- Introduce new recipes when you have extra time
- Think about having a themed night, like Meatless Monday for example.
4. Use up your leftovers
- Plan meals that can be refrigerated and heated up or eaten cold the next day such as pasta bake, soup, shepherd’s pie, curry, lasagne or beef stew.
- Use leftover vegetables in an omelette, soup or salad, or add leftover meat to a curry or stir-fry.
- Remember leftovers stored in the fridge must be used within three days.
5. Cook in bulk
- Cook extra and refrigerate or freeze the leftovers. Pies, curries, stews and casseroles all freeze well.
- If you are using the oven, think about what else you can cook at the same time. If you are doing a casserole, you could cook some chicken breasts to go in sandwiches.
6. Make your ingredients work
- Choose recipes that use the same key ingredients such as roast chicken, chicken stir fry and chicken sandwiches
- Pick 2-3 main vegetables and add them to a meat, pasta or fish dish. For example, peppers, broccoli and sweetcorn can be added to a beef stir-fry but can also be used to make a vegetable pasta bake or served with meat or fish.
New to meal planning? Here's a three-week plan to get you started.
Three-week meal plan
Week 1
| Meal | Food |
|---|
| Breakfast | 1 or 2 cereal wheat biscuits with low-fat fortified (added vitamins) milk. Add some fruit like berries/banana/raisins for variety |
| Snack | Low-fat yogurt |
| Lunch | 2 slices of wholemeal bread with a low-fat cheese slice and tomato |
| Snack | Fresh fruit |
| Dinner | Shepherd’s pie with sweetcorn and green beans |
| Meal | Food |
|---|
| Breakfast | A bowl of cereal oat biscuits with low-fat fortified milk. Add some fruit like berries/banana/raisins for variety |
| Snack | Orange segments |
| Lunch | Pitta bread with cooked ham, low-fat mayonnaise, lettuce and cucumber |
| Snack | 1 thin slice of fruit brack or banana bread |
| Dinner | Lamb curry with vegetables and boiled rice |
| Meal | Food |
|---|
| Breakfast | A bowl of oat cereal with a teaspoon of nutmeg or cinnamon |
| Snack | Banana |
| Lunch | Tortilla wrap with a slice of chicken, relish and lettuce and a sliced apple |
| Snack | 2 rice cakes |
| Dinner | Spaghetti bolognaise |
| Meal | Food |
|---|
| Breakfast | A bowl of flake-type cereal with low-fat fortified milk. Add banana for variety |
| Snack | Cheese |
| Lunch | Pasta with tuna, sweetcorn, spring onion and tomato ketchup |
| Snack | Packet of plain popcorn |
| Dinner | Baked fish with vegetables and pasta |
| Meal | Food |
|---|
| Breakfast | A bowl of porridge needn’t be boring. Add honey or yogurt |
| Snack | Carrot sticks |
| Lunch | Brown roll with mashed hard-boiled egg, lettuce, peppers and tomato |
| Snack | Cheese on crackers |
| Dinner | Spaghetti bolognaise |
| Meal | Food |
|---|
| Breakfast | Slice of wholemeal toast with baked beans or scrambled egg |
| Snack | Low-fat yoghurt |
| Lunch | 1 wholemeal bap with a lean grilled rasher, tomato and avocado |
| Snack | Small bowl of homemade soup |
| Dinner | Stir-fried pork with peppers, mushrooms, onions and noodles |
| Meal | Food |
|---|
| Breakfast | Omelette with lots of vegetables |
| Snack | Chopped apple |
| Lunch | Cooked rice, lettuce, tomato, low-fat cheese or tuna |
| Snack | Low-fat yogurt |
| Dinner | Chicken casserole with vegetables and boiled potatoes |
Week 2
| Meal | Food |
|---|
| Breakfast | 1-2 Cereal Wheat biscuits with low fat fortified milk, banana, glass of water |
| Snack | Handful of nuts |
| Lunch | Tortilla wrap with slice of chicken, relish, lettuce and tomato. Pear |
| Snack | Small low-fat yogurt |
| Dinner | Chilli con carne with rice and sweetcorn. Glass of low fat milk |
| Meal | Food |
|---|
| Breakfast | A bowl of porridge with low fat fortified milk. Add a teaspoon of nutmeg or cinnamon for variety. 2 plums and a glass of water |
| Snack | Thin slice of fruit brack |
| Lunch | Rice salad with tuna. Small yoghurt and cucumber sticks. |
| Snack | Glass of low fat milk |
| Dinner | Spanish omelette with tomato salad. Glass of low fat milk |
| Meal | Food |
|---|
| Breakfast | 1-2 slices of wholemeal toast with jam or marmalade. An orange. Water |
| Snack | Cherry tomatoes |
| Lunch | 1 wholemeal bap with ham & fow fat mayonaisse. Small yoghurt |
| Snack | 2 rice cakes |
| Dinner | Pasta and salmon bake with mixed green salad. Glass fruit juice |
| Meal | Food |
|---|
| Breakfast | 1-2 slices of wholemeal toast with baked beans or scrambled egg and small glass of fruit juice. Small yoghurt |
| Snack | Small bag of popcorn |
| Lunch | 2 slices of wholemeal bread with slice of low fat cheese and tomato. 2 plums |
| Snack | Small bag of plain popcorn |
| Dinner | Vegetable casserole. Small yoghurt |
| Meal | Food |
|---|
| Breakfast |
1-2 slices of wholemeal toast with baked beans or scrambled egg and small glass of fruit juice. Small yoghurt |
| Snack | 2 rice cakes |
| Lunch | 2 slices of wholemeal bread with some chicken and green salad, 2 kiwis and a small glass of low fat milk |
| Snack | Sugar free jelly |
| Dinner | Tuna quick bake with mixed green salad. Melon chunks with yoghurt |
| Meal | Food |
|---|
| Breakfast | 1-2 cereal wheat biscuits with low fat fortified milk, banana, glass of water |
| Snack |
| Lunch | Beans and cheese baked potato. Tinned peaches |
| Snack | Small bowl of homemade soup |
| Dinner | Pasta Siciliana with mixed pepper salad. Glass of low fat milk |
| Meal | Food |
|---|
| Breakfast | 1-2 pancakes with lemon and honey and small glass of fruit juice |
| Snack |
| Lunch | Farmhouse vegetable soup and wholemeal brown bread. Small yoghurt & fruit salad |
| Snack | 1 thin slice of fruit brack/banana bread |
| Dinner | Beef stew and mashed potatoes. Glass of low fat milk. A pear |
Week 3
| Meal | Food |
|---|
| Breakfast | 1-2 slices of wholemeal toast with jam or marmalade. Glass of low fat milk. Pear |
| Snack | 2 mandarins |
| Lunch | Wholemeal brown bread, tinned salmon and tomato with mayonaisse. Carrot sticks, small yoghurt |
| Snack |
| Dinner | Lasagne with baked potato and mixed green salad. Tinned fruit cocktail |
| Meal | Food |
|---|
| Breakfast | A bowl of porridge with low fat fortified milk. Add honey or yoghurt for something new. Banana |
| Snack | Handful of nuts |
| Lunch | 2 slices wholemeal brown bread, boiled egg, mayonaisse & lettuce. Yoghurt |
| Snack |
| Dinner | Vegetable stir-fry with noodles. Glass of low fat milk |
| Meal | Food |
|---|
| Breakfast | 1-2 slices of wholemeal toast with scrambled egg. Pear and small yoghurt |
| Snack | Carrot sticks |
| Lunch | Cooked pasta with tuna and sweetcorn. Grapes. Low fat milk |
| Snack |
| Dinner | Family fish pie with broccoli and cauliflower. Fruit salad and yoghurt |
| Meal | Food |
|---|
| Breakfast | A bowl of porridge with low fat fortified milk. Add some fruit like berries/banana/raisins for variety |
| Snack | A small yoghurt |
| Lunch | Tortilla wrap with ham and cream cheese and spring onion. Banana |
| Snack |
| Dinner | Grilled pork chops with mashed potato and frozen mixed vegetables. 2 plain biscuits |
| Meal | Food |
|---|
| Breakfast | A bowl of high fibre breakfast cereal with low fat fortified milk. 2 mandarin oranges |
| Snack | Sugar free jelly |
| Lunch | 2 slices of wholemeal bread with slice of low fat cheese and tomato. Apple |
| Snack |
| Dinner | Chicken and tomato risotto with lettuce, tomato, onion and pepper salad |
| Meal | Food |
|---|
| Breakfast | Omelette with lots of fresh/frozen vegetables and small glass of fruit juice. Small yoghurt |
| Snack |
| Lunch | Minestrone soup with wholemeal brown bread. Glass of low fat milk. 2 plums |
| Snack |
| Dinner | Homemade beef burgers with homemade oven chips. Low fat milk. Tomato and cucumber salad |
| Meal | Food |
|---|
| Breakfast | 1-2 slices of wholemeal toast with beans and small glass of fruit juice |
| Snack |
| Lunch | Macaroni cheese. Grapes |
| Snack |
| Dinner | Vegetable casserole. Stewed apple and yoghurt |
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It is essential to acknowledge and recognize the actions of others. By saying "thank you," we show that we are grateful for their kindness, generosity, or help. It strengthens our relationships and fosters a positive and supportive environment. Gratitude is a powerful tool that can bring joy and happiness into our lives.
"Sorry" is a word that signifies apology and remorse. It is a way to take responsibility for our actions and make amends. By saying "sorry," we acknowledge our mistakes and the pain or inconvenience we may have caused. It allows us to reconcile and repair damaged relationships. Apologizing demonstrates humility, empathy, and a willingness to grow and learn from our errors.
These three magic words have the power to heal wounds, strengthen relationships, and create a more harmonious and compassionate world. They promote positive communication, empathy, and understanding. By incorporating these words into our daily interactions, we can foster a culture of kindness and respect.
So, let us remember the power of "please," "thank you," and "sorry." These simple words have the ability to transform our lives and the lives of those around us. By using them genuinely and sincerely, we can make a significant impact and contribute to a more loving and connected society..
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