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Good Afternoon! December 3, 2013

Good Afternoon! December 3, 2013. Today 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

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Good Afternoon! December 3, 2013

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

  2. Menu Planning

  3. What’s for dinner?

  4. Why Plan Meals? • Reduces stress • Saves time and money • Helps better meet nutrient needs • Helps better manage calorie intake

  5. 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

  6. 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!

  7. 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

  8. 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

  9. 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.

  10. 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.

  11. Sample Meal Planner

  12. Searching for Recipes • www.allrecipes.com • Allows 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

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

  14. 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 • www.smartsource.com

  15. 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.

  16. 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.

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