Shopping and Meal Planning

1. Shopping and Meal Planning

2. The Benefits • Ensures proper vegetarian nutrition • Assures balance between major nutrients • Reduces shopping time • Cuts back on cooking time • Saves money

3. Shopping Tips 101 • Keep a plentiful pantry. • Stick with familiar name brands. • Avoid shopping on an empty stomach. • Shop different stores like the vegetarian/organic foods section of grocery stores, health food stores, co-ops, mail order and online shopping. • Spend the majority of your time in the produce section. Online Resources: • Dixie Diners’ Club: www.dixiediner.com • Frankferd Farms Foods: www.frankferd.com • Fantastic World Foods: www.fantasticfoods.com • Hodgson Mill: www.hodgsonmill.com • Bob’s Red Mill:www.bobsredmill.com

4. Other Shopping Tips • Buy different colors of fruits and vegetables. • Purchase one new food every time you shop. • Try one or two different vegetables as a side dish, in your salads or stir-fry. • Be adventurous and make one new recipe a week.

5. More Shopping Tips • Keep fresh herbs, spices, sauces and marinades on-hand to use as flavor enhancers. • Shop for foods that have a variety of textures, temperatures and colors. • Shop from a list. • Clip or download coupons.

6. Compare Costs

7. Top 10 List • Soy milk • Vegetarian burgers and hot dogs • Whole-grain breakfast cereals and breads • Tofu and tempeh • Canned beans, peas and lentils • Instant vegetarian soups • Whole-grains and whole-wheat pasta • Ornish-friendly frozen foods • Frozen vegetables and tomato products • Dry-roasted soy nuts

8. Meal Planning Guidelines • Set aside time to plan a week’s menu. • Incorporate quick and easy meals and favorite recipes. • Compile a shopping list the needed meal ingredients. • Begin with the evening meals. • Add foods needed for breakfast and lunch. • Add side dishes and snacks, such as fruits and salads. • Add any staples you may need to restock. • Keep the “Stocking the Kitchen with Ornish-Friendly Food” list on the refrigerator and use it when shopping. • Save menus and shopping lists to reuse in the future.

9. Reversal Food Pyramid

10. Basic Meal Planning 101 • Based on the Reversal Food Pyramid • Serves as a simple daily food guide. • Incorporates minimum servings for the major food groups. • Focuses on regular meals and snacks as needed. • Includes foods from 3 or more food groups at each meal. • Assures balance between major nutrients (i.e. carbohydrate balance).

11. Basic Meal Planning Minimum Daily Servings: • 6 servings whole-grains • 2 fruit servings • 3 vegetable servings • 2 protein servings (1 full-fat soy) Ideal Minimum Daily Servings: • 6+ whole-grain servings • 2 fruit servings • 3 vegetable servings • 4 protein servings (1 full-fat soy) • 1-2 fat-free dairy serving(s)

12. Basic Meal Planning Ideal Minimum Daily Servings: • 6+ servings whole-grains • 2 fruit servings • 3 vegetable servings • 4 protein servings (1 full-fat soy) • 1-2 fat-free dairy serving(s) Meal Plan Outline: • Breakfast • 2 whole-grain servings  • 1 fruit serving  • 1 protein serving (full-fat soy)  • 1 vegetable serving  • Lunch • 2 whole-grain servings  • 1 protein serving  • 1 vegetable serving  • Dinner • 2 whole-grain servings  • 1 protein serving  • 1 vegetable serving  • 1 fat-free dairy serving  • Snack • 1 fruit serving  • 1 protein serving 

13. Making a Realistic Menu Meal Plan Outline: • Breakfast • 2 whole-grain servings  • 1 fruit serving  • 1 protein serving (full-fat soy)  • 1 vegetable serving  • Lunch • 2 whole-grain servings  • 1 protein serving  • 1 vegetable serving  • Dinner • 2 whole-grain servings  • 1 protein serving  • 1 vegetable serving  • 1 fat-free dairy serving  • Snack • 1 fruit serving  • 1 protein serving  Realistic Food Menu: • Breakfast • 1 cup Cheerios • ½ cup fresh berries  • 1 cup soy milk  • 4 ounces V-8 juice  • Lunch • 1 whole-wheat bun  • 1 soy burger  • 1 cup green salad w/ fat-free dressing  • Dinner • 1 cup whole-wheat pasta  • ½ cup lentils  • ½ cup fat-free tomato sauce  • 1 cup skim milk  • Snack • ½ cup sliced peaches  • 1 cup plain soy yogurt 

14. Let’s Practice…

15. And Don’t Forget… • You can add as many whole-grains and veggies as you need (as long as you are hungry). • Keep sweets and refined grains to a minimum. • Be creative. • Remember, you still have a vast amount of food choices that you can make.