Download - Good Afternoon! December 3, 2013
Good Afternoon!December 3, 2013Today we are:
Menu planningNext Class:
Meal PlanningNext Week:
Cooking the meal YOU planned!
Menu Planning
What’s for dinner?
Why Plan Meals? Reduces stress Saves time and money Helps better meet nutrient needs Helps better manage calorie intake
5 Easy Steps to Meal Planning
Step 1: Create a Meal List Step 2: Take Inventory Step 3: Create a Meal Plan Step 4: Make a Shopping List Step 5: Shop Wisely
Step 1: Create a Meal List
Create a list of all meals you enjoy, know how to prepare or would like to know how to prepare.
You may even include the unhealthy ones!
Example Meal List
Spaghetti and meatballs with tossed salad and whole wheat roll
Steak, mashed potatoes and peas Grilled chicken, brown rice and broccoli Fish tacos with black beans and carrots Chicken parmigiana, wheat pasta
and green beans
Meal List Tips
You can then group all meals by their main dish.
Label foods that you usually have enough for leftovers or that can be frozen
Label meals that contain healthy options
Step 2: Take Inventory
Check your refrigerator, freezer, and pantry to find out what items you have.
Always keep a list of staples you have to avoid buying more.
Step 3: Create a Meal Plan
Plan meals for one or more weeks at a time.
Use a meal planning calendar if desired Remember to incorporate Dietary
Guidelines for Americans and MyPyramid Recommended servings.
Sample Meal Planner
Searching for Recipes
www.allrecipes.comAllows you to enter ingredients you have on
hand and generates a list of recipes.Also have an app on the iPhone or iPod
Touch www.foodnetwork.com www.cooks.com www.tastyplanner.com
Meal Ideas
If you are looking for meal ideas visit the following websites:www.mealsmatter.orgwww.sparkrecipes.comwww.eatbetteramerica.com
Step 4: Create a Shopping List
Use the information from your meal plan and inventory to create a list of items needed from the store.
Clip coupons for any needed items on your list.
You may check online for coupons:www.coupons.comwww.smartsource.com
Step 5: Shop Wisely Try shopping only once a week to save
time and money Make sure you are not hungry during
shopping Don’t be afraid of the store brands Shop the perimeter of the store first where
you will find less processed and healthier foods.
Buy produce in season or frozen if cheaper.
Tips to Remember
Remember that meal planning does not have to be hard!
Planning meals ahead of time helps save time, money, reduces stress and helps meet your nutrient needs.