Meal Planning
Planning meals everyday can leave you scrambling to figure out what you want to eat at the last minute! By planning ahead, you can have more nutritious meals, make fewer trips to the grocery store, and dine out less often.
- Use the "plate technique" to plan well-balanced meals that include three or more food groups with at least one fruit or vegetable. See the Nutritious Meals in Minutes handout for low-fat meal ideas and the Break the Fast with Breakfast handout for breakfast ideas. Consider what foods you like using the Five Food Groups handout and come up with your own meal ideas using the "plate technique".
- For snacks, combine two or more food groups. Examples can be found using the Snack-and-Go handout.
- Once you've come up with meal and snack ideas, use this to form your grocery list. Refer to the Shop Smarter...Not Harder handout for tips on how to save money at the grocery store. After shopping, make or prepare a couple of meals and snacks in advance. This can save you money and time throughout the week, and you can avoid cooking a meal every day or turning to fast food.
Moderation
The "plate technique" doesn't have suggested servings because everyone consumes different amounts, so it's important to listen to your body's hunger cues and consume meals and snacks in moderation or as needed. Some tips for eating foods in moderation are to:
- Portion the appropriate amount of food before eating and store the rest for later. You can always refrigerate or freeze leftover food in individual portions and take them out as needed.
- Purchase pre-packaged meals and snacks in meal-size portions.
- Sit at a table to eat and try to minimize distractions such as television so you can be more aware of what you are eating and how much you are eating.
- Eat slowly, taking small bites and putting down utensils between each bite.
- Drink calorie-free beverages before and throughout meals to create a sense of fullness.
- Record your food intake so you are aware of how much, what, when and why you're eating.
Balance
Have you ever tried to avoid certain foods you think are "bad" or that you "can't have" or "shouldn't have"? It doesn't always mean you're eating the foods that are good or healthy for your body. Focus on the foods you need to get more of in your diet, such as whole grains, fruits and vegetables, low-fat or fat-free dairy products, lean meat, beans or legumes. These types of food are usually low in fat and packed with nutrients, fiber and water. If your diet consists mostly of the foods you need, you won't have as much room for the foods you want or need less of.
Variety
While you may like a variety of food, it doesn't mean your diet reflects that variety. To increase your variety, consider what foods you like from each of the food groups and try using the "plate technique" to form well-balanced meals. You can also aim for having a variety of colors from different foods on your plate.
Quick Fixes
When you don't have time to cook, always have "back-ups" for healthy meals and snacks. These can include frozen meals, soups, canned or frozen fruits and vegetables.
Frozen meals
Look for frozen meals that include one or more servings each of vegetables, grains (preferably whole grains), and lean meat or fish. Avoid or limit how many frozen meals you have with heavy sauces, gravies, and lots of cheese. The ideal healthy frozen meal should have:
|
|
|
|
|
Soups
Consider stocking up on healthy cans of soup that include ingredients like beans, chicken or turkey, and vegetables. Look for soups with the following nutrient levels per 1 cup serving:
|
|
|
|
Fruits and Vegetables
Stock up on fresh fruits and vegetables and have them at the beginning of the week so they're less likely to go to waste. Always keep a supply of frozen or canned fruits and vegetables since they can be consumed year round, are convenient, and can be consumed when fresh produce has been consumed or gone to waste. Look for canned fruits that are in their own juice and canned vegetables that have no salt added.
Cooking Demonstrations
Meals in Minutes by Emily Galan, dietetic intern
Handouts for this demo are 10 Minute Meals and Easy Breezy Beach in a Cup & Very Berry Brownie in a Mug
Meals in Minutes by Steve Smith, dietetic intern
Handouts for this demo are Tripped Out Mack-Daddy Ramen Noodles, Quick Quesadillas, and Chocolate Cake for One or Two
Recipe Websites
USDA Recipe Finder (search for recipes by ingredient, theme, audience, cooking equipment, cost and more!)
Vegetarian & Vegan Recipes
Gluten-free resources
Savings and Coupons
To view the next section, go to Dining Out.