Popular Welding Helmets

Safety remains the number one priority in fabrication or sculptural engineering processes. In high heat metal process such as welding, the eyes and head of a welder are always at risk. Most welders will tell you that you will need the best helmet to enjoy a welding experience.

The importance of a welding helmet is to provide maximum eye and head protection. When welding you are constantly exposed to hot slag, flying bodies (grit, particles, debris, sparks and dust), particulate fumes and gases, Infrared and UV rays, arc flash, extreme heat and chemical burns.

There are other Personal Protective Equipment (PPE) such as Fire and electricity resistant clothing, hand shields, welding gloves, aprons, and boots. In this article, we are going to determine the best welding helmets you can use to protect yourself from heat, fires, burns and arc-eye.

There are two types of welding helmets:

• Fixed-shade welding helmets
• Passive welding helmets
• Auto-darkening welding helmets

Passive welding helmets

This type of helmet is common among welders. Its simple design makes it more affordable and budget-friendly.

• Fixed-shade welding helmets

These types of helmets come with a fixed conventional shade, typically level 10. It is ideal when you are working on one kind of material and project. In welding the lens shades vary from level 5 to 13, the typical shade you will find on passive helmets is shade 10.

• Variable shade welding helmets

These types of welding helmets come with adjustable filter lens shades. Welding processes such as Stick, MIG, and TIG have different welding amperage and arc ray brightness so that you will need a different shade for each. Being able to change the shades accordingly manually allows you to work on various projects using the same helmet.

Auto-darkening welding helmets

In case you are tired of changing lenses, you can try an Auto-darkening welding helmet. It’s design features class-leading LCD technology, which comes with adjustable sensitivity delay settings. Others come with a backlit, color touchscreen control panel.

It detects the light coming from the welding and adjusts accordingly. It improves productivity, reduces distraction and improves the quality of welds by eliminating the manual adjusting process.

The best welding helmets with auto-darkening functionality have the highest number of sensors, four. The lower the number of sensors (2 & 3) the more affordable the device. Industrial grade Auto-darkening welding helmets come with lens reaction time speeds of 1/10,000 to 1/25,000 of a second and can stay dark for a long after the arc stops.

The automation in these types of helmets gets its power from either a fixed battery, rechargeable or replaceable battery or solar power. Solar-powered Auto-darkening welding helmets are economical in the sense that you can recharge them.

When using a passive welding helmet, it is essential to use a fire-resistant hood underneath to protect the back of your head. Manufacturers will always advise in their guidelines that you use the right lens shade the type of welding. Therefore, you will have to adjust the filter lens until you have clear visibility and eye comfort.
Welding helmets protect you from UV radiation, particles, debris, hot slag and chemical burns. You must wear the right lens shade for the work you are carrying out. Use the guide that comes with the helmet is to adjust the lens filter and achieve excellent visibility.

Popular welding helmets cover the entire head and come with an internal fire-resistant hood. The passive type will come with separate attachments like side shields, respirators and hearing protection. You require adequate protection for your eyes and skin from exposure to welding arc rays and fumes.

Top 12 companies that provide the best welding helmets include:
• Lincoln Electric
• Jackson
• Hobart
• 3M™
• Miller®
• Antra™
• Decopro
• Tanox
• Optrel
• Instapark

The best welding helmet should be affordable and offer qualities that match your specification and personality. In America, welding helmets should meet the American National Standards Institute (ANSI) standards, such as the ANSI Z87. 1+.

Certain factors are essential in the selection of a welding helmet such as Brand, viewing area, headgear, weight, material, optical class, ventilation and shade variability. The best welding helmet should be affordable or within your budget and offer dependable function and top features such as

• High shade variability
• Wide viewing area
• High lens clarity
• Head and eye Comfort

The best welding helmet should match your specification and personality: colour and artwork. You are likely to find comfort in a lightweight, head-gripping and well-padded or cushioned welding helmet. Besides a modest price, most buyers would go for a welding helmet with a more extended warranty.

As you have noticed, there are many factors to consider when determining popular welding helmets. You can choose a welding helmet based on your unique desires. You need to know what you need before you buy one, this will help in filtering the different options.


5 Best Tankless Water Heaters – ( Reviews and Guide 2020)

When it comes to on-demand water heaters, you should choose tankless water heaters. Gone are those days when the traditional ‘old school’ water heating system was used. A tankless water heater does not require a tank, and it will supply hot water whenever the need arises.

With the increasing popularity of tankless water heaters, you can expect to have a wide variety of options in the market today. You could get confused when trying to choose the best tankless water heater with the numerous options available.

This review has done the heavy lifting with the 5 best products you should look out for.

Top 5 Best Tankless Water Heaters

1. Rheem RTG-64DVLN Tankless Natural Gas Water Heater

The list of the best tankless water heater will not be complete without mentioning the Rheem RTG-64DVLN tankless water heater. It works best for small homes with either one or two showers.

Features Of Rheem RTG-64DVLN Tankless Natural Gas Water Heater

• Advanced burner technology: This tankless water heater uses a unique heating system that delivers hot water in seconds. The flow rate is about 6.8 GPM when the incoming water is 35 degrees Fahrenheit and 5.3 GPM when the temperature drops to 45 degrees Fahrenheit.

• Remote temperature control: It allows you to control the temperature of the heater at the press of a button within a 10 feet distance. If you are in the kitchen, for instance, you can change the temperature of the water coming from the faucet without leaving there.


• Effective ventilation
• Space-saving design
• Comes with a thermostat wire


• Decreases in performance when the flow rate increases.

2. Stiebel Eltron Tempra Plus 36 Plus

The Stiebel Eltron Tempra Plus is one of the best tankless water heaters you will find with its sleek and compact design. If you live in areas where the temperature during the winter periods falls below 40 degrees Fahrenheit, this is your best choice.

Features Of Stiebel Eltron Tempra Plus

• Advanced flow technology: The Stiebel Eltron Tempra Plus displays an impressive technique that automatically adjusts the flow of water when demand is higher than the heater’s capacity. You can seamlessly enjoy hot water at a constant temperature.

• Digital temperature display: This tankless water heater displays the exact temperature of the water in a digital format. You don’t need to guess the temperature of the water you are using. You can also adjust the temperature between 86 to 140 degrees Fahrenheit.

• Thermostatic temperature control: This feature allows it to regulate its power output to balance the heating needs of the incoming water. It maintains the desired temperature of the water you need.


• Saves energy
• Eliminates noise
• Energy efficient
• Automatic flow rate


• Relatively expensive.

3. Rinnai V series HE tankless hot water heater

Rinnai is an electrical unit that uses gases like natural gas or propane to heat water. It is suitable for both residential and commercial purposes. It is known to be highly efficient and reliable in providing hot water on demand.

Features Of Rinnai V series HE tankless hot water heater

• High water flow rate: Rinnai tankless water heater runs on gas and, as such, offers a flow rate up to 9.4 GPM. This flow rate is one of the most effective types you will find around. It can also vary based on the temperature of the groundwater.

• ThermaCirc360 technology: This technology recirculates hot water in the pipes so that hot water will always be available when you need it. You are also sure of constant water savings with Rinnai.

• Waiting time eliminated: With Rinnai tankless water heater, you no longer need to wait for the faucet to release hot water. Hot water is readily available as much as you need it. You can do any chores you want at any point in time.


• Highly efficient and saves space
• Eliminate water wastage
• Effective ThermaCirc360 technology
• Quick and easy installation
• Easy to use mobile app for remote control


• Relatively expensive

4. Bosch Tronic 3000

The 3000 T by Bosch Tronic is one of the most cost-friendly water heaters you will find in the market. Even though the cost is relatively less, it is highly effective in its functions. This tank will fit perfectly under the sink with a supply of hot water whenever the need arises.

Features Of Bosch Tronic 3000 T 7-Gallon Electric Mini-Tank Water Heater

• Portable build: The Bosch 3000T is by far one of the smallest water tanks you will see in the market. It is a good fit for under the sink cabinet. It will blend well with your interior decor.

• Impressive heat capacity: Though small, the Bosch 3000T has a generous heat capacity. It can heat water to a temperature range of 65 to 145 degrees Fahrenheit. This temperature is reasonable enough for the needs of an average household.

• Point of use installed: With this feature in place, it means that you can just tap directly to your cold water source and mount directly for use. It is so flexible that it is suitable for both indoors and outdoors.


• Very portable and lightweight.
• Highly affordable.
• Glass-lined tank for optimal use.
• Beautiful design.
• Suitable for both outdoor and indoor.


• Not suitable for large homes.

5. EcoSmart ECO 27 Electric Tankless Water Heater

EcoSmart ECO 27 tankless water is known for its self-modulating system that minimizes electricity consumption. It is highly efficient in that it can run two showers at the same time, without any hassle.

Features Of EcoSmart ECO 27 Electric Tankless Water Heater

• Incredible flow rate: This product can deliver as much as 3 gallons of hot water per minute in areas with temperature as low as 37 degrees Fahrenheit. It can provide as much as 6 gallons of hot water in a minute for places with higher temperatures. I know you will say, ‘awesome.’

• Digital temperature control: Its temperature control differs from the rest because you can increase the temperature by 1-degree increment. It allows you to set the temperature more accurately.


• High energy saving
• Excellent quality
• Sleek and stylish design
• Highly durable.


• Seldom bouts of cold water

Tankless Water Heater Buying Guide

Factors To Consider Before Buying A Tankless Water Heater

1. Your budget: No matter how good a tankless water heater may be, your budget will still determine if you can get it or not. The good news is tankless water heaters go for reasonable prices as low as $2,500 and below with installation. Either you are on a low or high budget, there is a specific tankless water heater for you.

2. The volume of usage: The number of people your tankless water heater will serve will determine the type you should get. Get your statistics right before going for one that will suit you. If you are buying for a whole family, then you will go for one that delivers a higher volume within a minute.

3. Size: You need to know the space it can stay in your apartment before setting out to buy your tankless water heater. It allows you to choose the right size that will fit into the available space you have.

4. Energy-saving: If you are more concerned about saving extra cash on your energy bills, then you need to go for the type that saves energy more. Even though tankless water heaters are known for energy saving, some still save more power than others.

FAQs on Best Tankless Water Heater

• What size of a tankless water heater do I need?

Before you install a tankless water heater in your home, check the temperature rise of the incoming water. If the temperature rise is about 60 degrees, check if you can heat at least 5 gallons of water with it. You will get a tankless water heater that can deliver at least 5 gallons of water for a temperature rise of 60 degrees.

• Which is better? Electric or Gas

Records show that electric tankless water heaters are over 98% practical and systematic. Natural gas might be cheaper, but propane is a bit expensive. Generally speaking, the electric tankless water heater is more efficient and affordable.

• In case of a power outage, will a tankless water heater work?

A tankless water heater that uses the gas models does not need electricity for its operation. You need to know that on-demand heaters come with their separate control panel powered by electricity. It will prevent the gas tankless water heater from working in case of a power outage. This control panel helps to generate heat.

• Is it worth getting a tankless water heater?

It is worth it because a tankless water heater helps you to save money by reducing your energy consumption on the typical water heater. It is also built for optimum usage with its diverse capabilities.

• How long do tankless water heaters last?
An average tankless water heater lasts much more than a storage water heater. On average, a tankless water heater has a life expectancy of 17 years when compared to 12 years for a storage water heater. It is also easy to replace the elementary part of a tankless water heater, which can increase its life expectancy.


Improving Your Restaurant Brand Through the Washroom Experience

Public washrooms are no longer as clean as they used to be in the past, and a few people will use them to do their private business. The rest will only use these free facilities only when there is an emergency.

In most cases, the memory of a disgusting and unpleasant bathroom experience makes most people detest the idea of using public toilets. The poor state of these toilet facilities is the reason why people are willing to spend a little extra for a good washroom experience.

Most restaurants provide washroom services for their workers, while in some of these facilities are available to the public. In the latter case, your restaurant will have two areas where the customers can access the waiting or dining area and the restrooms. However, your customer’s visit to the washroom might be the end or beginning of a good relationship.

You must be wondering why you provide an awesome dining experience but still can’t attract more customers. Creating the first impression at the dining or waiting room is not enough; you also need to keep your bathroom facilities up to standards.

Although it may sound a bit funny and surprising, restroom experience can improve or destroy your restaurant’s reputation. In the 21st century, it is very easy to lose your target demographic over the state of your washroom.
So how do restaurants improve their brands through the washroom experience? The following are some simple steps you can use to develop the best toilet 2020 and make your customer’s bathroom break a memorable one.

Get An Impressive Modern Design

Since you are just improving your washroom experience, there are good ideas you can find online and social media that can work with what you currently have. To create an immersive experience and the best toilet, you need a little bit of creativity.

The first part of improving your restaurant is to go back to the drawing board and plan again. Rethinking your washroom experience means complying with the health standards and applying relevant changes. You need to design the new experience you want your customers to feel when they use your toilet facilities.

Customers love to relate with a brand if they can implement what they need to see and feel. Although it is hard to please everybody, with an impressive modern design, it is possible to create a great general experience in your washroom.

The design process can be a form of a facelift or an entire renovation of your washroom. An uplift would require repair, maintenance, and replacement of toilet equipment. Any sign of wear and tear should be a point of concern.
The design you use should provide ample space and good lighting. Since you need to do whatever it takes to get your set yourself apart, you can choose to customize some of the toilet equipment or machines and brand them with your logo or restaurant name.

Since you do not want the customer to leave your establishment and never come again, there is a need to invest in new and cool ideas. Using simple solutions can easily help in describing your brand and tell your story.

Consistent Theme

The bathroom is an extension of your restaurant space, and its appearance matters a lot. There must be unity between the two spaces in your establishment.

Therefore, you need to maintain consistency in your theme, such that the brand element you use in your dining interior design should also feature in your washroom.

If heat is an element in your theme, then you should also maintain the temperature. The customer should feel a smooth transition from the dining space to the restroom space.

If your restaurant has a unique color theme, for instance, blue, you can try and apply it on the washroom surfaces. Another way to showcase your brand color is by using in-tank toilet cleaners. These tablets or cartridges not only reduce toilet bowl stains, but they also offer a deep or mild color of your choice. If you wish to use any color from your brand, then this is your opportunity.

Keep It Clean and Next to Godliness

Cleanliness is crucial in a restaurant growth strategy. Establishments that deal with foods and drinks should always observe proper hygiene and the highest levels of cleanliness and sanitation. The restroom is one of the places in a restaurant that can kill your business if neglected.

With a strict cleaning schedule and enough supplies of articles often used in washrooms can do the trick. However, the success here relies on a good management and delegation system.

There are different levels of cleanliness; for instance, the APPA (Association for Higher Education Facilities Officers) has set five levels of cleaning standards. What you need is the highest level of cleanliness and sanitation.

A neglected restroom has poor hygiene and sanitation, and anything that poses a threat to the health and status of your customer kills their interest in your services and products.

Satisfy All Washroom Needs

Besides maintaining a clean toilet, you can improve your restaurant brand by equipping the facilities with the essential supplies.

The best way to make customers feel valued and thought of is by meeting their washroom needs. Your lavatory facilities should have all the necessary equipment and material.

Modern customers need to feel that you have the basics. Therefore, you need to Stock or provide facilities such as:

• Mirrors on the walls
• Toiletries (sanitizers, tissue papers, and towels, Hand soap)
• Disposal bins

Keep It Naturally Fresh and Smelling Good

Everyone has to go to the bathroom, and where there is high traffic, you’ll have to deal with the unpleasant odor.
Most restroom cleaning detergents are scented. The fragrance will not last long if the toilet is constantly in use. The solution is to use a variety of ways to combat unpleasant smells in your restroom.

You can first try to ensure that there is proper ventilation. The flow of air inside and outside the room pushes away unpleasant odor to keep it fresh and pleasant.

Another way is the use of air fresheners specifically designed for restrooms to absorb the odor. You can also use scented in-tank toilet tablets or cartridges to keep the room smelling nice after ever flash.

If you wish to keep the room smelling fresh and clean every time, you can try metered air fresheners that are timed to spray from time to time.

Keep It Hands-Free

Yes, hands-free! Anyone using public toilets fears contaminating their hands. You can give your customers an automatic washroom experience by relieving them the task of flushing the toilet or turning on and off the faucets.
If that’s not all, you can improve the hand cleaning experience by installing automatic sanitizers. The use of healthy state-of-the art technology such as motion sensor faucets adds a wow factor in your washroom experience. Since motion sensor hand dryers are perceived to spread germs use paper towels.

Multiple Checks

You need to make sure that your staff make regular checks and ensure that the restroom is clean and well-stocked.
Not all customers that come to your restaurant will visit the washroom, and if they do, you have to make sure that the experience inside matches their expectations.


Different from public toilets, customers have put a high expectation on the state of washrooms in restaurants. Failing to meet your customer’s expectations will make you lose their loyalty and a chance to grow your business. Customers will always try to compare the comfort in your establishment’s restroom with their home experience.


How Many Grams in An Ounce?

If you love cooking and have been using grams all your life to scale the mass of products, then at some point, you might have asked yourself, “How many grams in an ounce?” The answer to this question is quite technical but, in the end, it will be easy for you to do the conversions on your own.

Imperial Vs. Metric Mass Units

You can measure the mass of a dry or wet substance in Gram (g) or ounce (oz). The difference between the two is that a gram is a metric unit of mass, while Ounce is the imperial unit of mass. When comparing the two units of mass, an ounce of a product has a lot more mass than a gram of the same item.

The imperial unit system is often recommendable when one wishes to have a more accurate calculation of smaller quantities of mass. The mass unit here is in ounces, which is a sixteenth of a pound. It is commonly used in the United States to measure cooking or food items.

Professionals in the food and entertainment industry in the US prefer to use the ounce unit of measurement to determine the quantity of smaller dry ingredients and fluids. In some countries, some regulations prevent the use of grams to measure food products.

On the other end, you will find that the metric unit is used all over the world. Grams is commonly used to measure the mass of heavy items and not light products such as groceries. Since most people are used to the gram as a unit of measurement, there is a need for a conversion formula where products are in ounces. The idea here is to make sure that the quantity is always the same.

There are many ways to convert Ounce to grams, but first, you will have to determine the kind of ounce you need to convert to grams:

• International avoirdupois ounce
• Troy ounce
• Dry Ounce and Fluid ounce

The ounce unit of measuring mass is common in the United States

The Avoirdupois Ounce

You will need a simple calculation to convert grams to an ounce or vice versa. An international avoirdupois ounce is equivalent to 28.3495231 grams. It is the most common formula used to convert the weight of a product from ounce to grams. If you have an item having its weight in ounce, you only need to multiply the number with 28.3495231 to get the measurement in grams.

The Troy Ounce

The troy ounce is more popular in measuring the mass of precious stones such as gold, silver or gemstones. You’ll need to multiply the ounce number by 31.1034768 to convert to grams. The formula shows that a troy ounce weighs more in grams than an avoirdupois ounce.

Dry and Fluid Ounce

Dry and fluid ingredients vary greatly in weight. Experts recommend that when measuring the two, the dry unit should be measured using a scale while the other using liquid measuring cups. Therefore, it means that Troy ounces and avoirdupois ounces can only measure dry items.

For you to get the number of grams in an ounce of fluid, you will first need to use the ounce to cups conversion. Eight fluid ounces is equivalent to a standard American cup. Divide the density of fluid by the volume of the cup to get the number in mass, and then divide the result by eight. In pure water at temperature 4 °C, a fluid Ounce is equivalent to 29.5735295625 grams.


For you to get the number of grams in an ounce, you need to have the right ounce, then use the corresponding formula to get an accurate conversion. Therefore, the number of grams in an ounce will depend on the nature of the item that needs to be scaled.

Therefore, there are 28.3495231 or 31.1034768 grams in an ounce of dry items. In most cases, what people use as a standard measurement formula is the avoirdupois ounce conversion to grams. The importance of knowing how many grams in an ounce is to be more accurate when making the conversions. Rounding off the number can leave you with less or more of the product you are buying or want to use.


10 Tips: Healthy Eating for An Active Lifestyle

An active lifestyle is way beyond the daily sedentary living, which involves light physical activity. One is considered active after doing more than 30 min of full-body movement in a day such as walking, running, or biking to work or as part of your exercise routine.

Healthy eating and an active lifestyle are inseparable, just like peanut butter and jelly. Food and nutrition are required to help in the supply of energy and nutrients that repair worn out tissues and prevent sickness.

Here are Ten tips on healthy eating for an active lifestyle:

1. Always Stay Hydrated

In human body composition, water takes up 70 percent of the space. The quantity of hydrogen and oxygen in the form of water needs to be maintained for the body to work better in an active lifestyle.

Stay hydrated by always about keeping a reusable bottle of water (capacity of 6 to 8 glasses) or any other healthy beverage with you on hand.

Drink water 30 minutes before and 1 hour after a meal to help in digestion and the absorption of nutrients, respectively.

2. Determine Your Average Daily Energy Consumption or Requirement

Calculate the energy you need to stay active during the day by considering factors such as gender, age, weight, height, and routine physical activity. This number will prevent your body from storing unused energy as fat, which can lead to weight problems.

Use Basal Metabolic Rate (BMR), Body Mass Index (BMI), and Calorie calculators or charts to determine your energy needs for an active lifestyle.

3. Balance Food Elements in Your Meals to Meet Your Body Needs.

As you aim to include all food groups in your daily meals, you need to balance them in accordance to your body needs. You don’t have to take too many carbs and fewer vitamins or more fats and fewer proteins. Balancing meals and eating in moderation is a healthy way to go for an active lifestyle.

4. Appropriately Balance the Food Rations of The Day

Break the night fast in the morning and take a light meal in the afternoon. You can also choose something light during dinner or supper. Knowing the amount of each food group you can take in a day to meet your body needs will help in strategizing the rations.

First, you need to determine the amount of food you should eat in a day. You can get 400 calories with two fists of vegetables, a fist of starch, and four-finger size of the protein.

5. Vary Different Sources of Food Groups

As spice is to flavor, so is variety to an active lifestyle. You’ll need to eat from various sources of each food group. For proteins, you can try plant or animal products. Get your carbs from a variety of grains – half of which should be whole-grain foods.

You are spoilt for choice when it comes to fruits; you can try an apple today, a banana tomorrow or berries the following day, or even mix different types of fruits to meet your daily demand. There are many vegetable options you can try, such as kales, spinach, and cabbages.

6. Choose Fresh Organic Foods Over Processed Ones

Organic foods are grown from natural methods to control weed and insects and fertilize the soil. You do not have to overwork your body to remove pesticides, antibiotics, or hormones residues that can be harmful to your body.
With organic foods, you have increased Vitamin and Antioxidant Content. Taking them fresh allows you to get a sufficient amount of the nutrients. You can decide to reduce the intake or get rid of simple food.

7. Eat for Strength and Not for Aesthetics

In an active lifestyle, you need to be strong to be able to undertake our daily physical activities. You’ll need the right amount of amino acids from the protein and vitamin-rich foods to help build and repair tissues and muscles.

Seafood, white and red meat, eggs, wheat, raw nuts and seeds, leafy green vegetables, legumes, dried fruits, and dairy products are some of the sources of proteins you can try.

8. Eat Foods That Help Promote Energy Levels

There are three groups of foods that nourish your tissues and provide heat and energy. You need an intake of natural starch, sugar, and fat to energize your body. Some of the food items you can try include cereals, bread, vegetables, legumes, sweet fruits such as dates, honey, olives, milk, nuts, and others.

9. Eat Foods That Build and Strengthen Bones and Joints

An active lifestyle relies on bones and joints for movement. You will need a healthy balanced diet to develop and maintain strong bones and joints, especially one that has sufficient calcium and vitamin D. The two elements are available in dairy products, nuts, green leafy vegetables, soya beans, eggs, oily fish and among others.

10. Choose A Nutritional Diet That You Can Work with and Stick To

A diet you can stick to and work with is one that you can afford and makes you feel good, provided that it has all the nutrients you need. As you pick your food items, always remember that eating in moderation is noble and healthy for an active lifestyle


Meal Planning Tips for a Healthy Family

On a busy day, one can automatically turn into a picky eater. Sad to say, our impulsive eating habits make us eat foods that may not be healthy for our bodies. Meal planning is essential in reducing some unhealthy eating habits and preventing food problems or disorders such as obesity. Planning your meals will nourish you and your family’s body and blood.

Defining a Healthy Family

A healthy family is one that meets all the food and nutritional needs of each member. Experts will tell you a family that eats a well-balanced diet is a healthy family. With that in mind, you can now begin by determining the eating behavior or pattern in your home.

Determine Your Family Eating Behavior and Meal Patterns

Our eating habits, food choices, and motives usually depend on energy needs and lifestyle goals. Almost all food and nutrition experts would recommend a meal intake of at least three times a day. Others will suggest that five to six small meals per day plan can help prevent metabolism from slowing down. If you are in the fitness world, then you might have done two meals a day to lose weight and feel less hungry.

All in all, the meals you take should be in line with your body’s dietary and energy needs. Each member of your family, including yourself, has an energy requirement to stay active, focused, alert, and confident throughout the day. The energy you need depends on age, size, activity level, and lifestyle goals.

Therefore, your family should be involved in every stage of the Meal planning process.

The Three-Meals Day Plan

Besides a healthy balanced diet, you should also factor in energy levels and choice. The two will help you keep your family nourished and energized. A three-meals day plan has breakfast, lunch, and dinner in which the food items vary significantly all over the world.

1. Breakfast

As the name suggests, it is a meal that one should take in the morning to break the usual night fast. The food item for breakfast will highly depend on the geographical location, traditions, culture, income, and what each member prefers.

A healthy breakfast can be a traditional dish of food or the typical cold cereal. You have an unlimited selection of food items for your morning meal, but what is most important is coming up with a well-balanced diet that provides the required energy levels.

2. Lunch

A substantial meal of the day that is usually light and eaten at midday. This food item should compensate for the used-up energy. Some people will take a heavy breakfast and often forgo this meal and wait for dinner.

3. Dinner / Supper

An evening meal that is usually eaten 3-4 hours before going to bed. Just like breakfast, it should contain all the required nutrients and energy levels.

For each of the meals, you will need the following to make your planning more successful:

  • Food digestion times chart
  • Food recipes with precise preparation and cooking times
  • Food energy and nutrition calculator
  • A list of well-balanced food items

List of Food Items and Timeframes

The first thing in the planning process should be to list down the food items each member of your family prefers for each meal. After compiling the list, you can now add other recommendable food options. You should also consider the cooking or preparing and digestion time of the food items so that your family members can have their meals on time and feel energized.

Essential Elements of Food

Going through some of the popular morning meals around the world, it is evident that an ideal meal should contain:

  • Fibers
  • Protein
  • Fat
  • Sugar or Carbohydrates
  • Vitamins
  • Water
  • Minerals

You can find these groups of food in fruits, vegetables, grains, legumes, nuts, and animal products. The best way to meet the energy levels of each member of your family is by rationing the food. This way, each member will have enough.

How would you get your family to eat new food items?

Our eyes often deceive us into eating what we can reach out. Between a plate of cookies and a basket of fruits, which one do you think will go fast? Of course, the plate of cookies! Therefore, we pick what we like but not what is best for us.

What if there is only a basket full of fruits on the table, do you think that your family will see the value in them? Yes, because, at this moment, hungry people see food, they don’t see right or wrong.

If you wish to introduce the habit of taking more fruits, make sure that there is no other competing food item next to them. If this does not work, you can try to add value by making juice or smoothies to replace other drinks.
Generally, the meals should be at least 5 hours apart, and no one should eat anything between breakfast and lunch or lunch and supper. A glass of water is allowed 3 hours after or 30 minutes before a meal.