Good Afternoon May 13 2014 Today we are

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Good Afternoon! May 13, 2014 Today we are: Menu planning

Good Afternoon! May 13, 2014 Today we are: Menu planning

What’s for dinner?

What’s for dinner?

Why Plan Meals? Reduces stress ¢ Saves time and money ¢ Helps better meet

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: ¢ Step 2: ¢ Step 3:

5 Easy Steps to Meal Planning Step 1: ¢ Step 2: ¢ Step 3: ¢ Step 4: ¢ Step 5: ¢ Create a Meal List Take Inventory Create a Meal Plan Make a Shopping List Shop Wisely

Step 1: Create a Meal List ¢ ¢ Create a list of all meals

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

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. ¢

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

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 meals for one or more weeks at a

Step 3: Create a Meal Plan meals for one or more weeks at a time. ¢ Use a meal planning calendar if desired ¢ Remember to incorporate Dietary Guidelines and My. Plate Recommended servings. ¢

Sample Meal Planner

Sample Meal Planner

Searching for Recipes ¢ www. allrecipes. com Allows you to enter ingredients you have

Searching for Recipes ¢ www. allrecipes. com Allows you to enter ingredients you have on hand generates a list of recipes. l Also have an app on the i. Phone or i. Pod Touch l www. foodnetwork. com ¢ www. cooks. com ¢ www. tastyplanner. com ¢

Meal Ideas ¢ If you are looking for meal ideas visit the following websites:

Meal Ideas ¢ If you are looking for meal ideas visit the following websites: www. mealsmatter. org l www. sparkrecipes. com l www. eatbetteramerica. com l

Step 4: Create a Shopping List Use the information from your meal plan and

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. com l www. smartsource. com l

Step 5: Shop Wisely ¢ ¢ ¢ Try shopping only once a week to

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 that meal planning does not have to be hard! ¢ Planning

Tips to 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. ¢

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