Good Afternoon! December 3, 2013 Today we are: Menu planning Next Class: Meal Planning Next Week: Cooking the meal YOU planned!

Good Afternoon!December 3, 2013Today we are:

Menu planning

Next Class:

Meal Planning

Next 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.