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Healthy Shopping Check List

Healthy Shopping Check List. Vegetables: fresh and frozen Fruits: fresh and frozen Nonfat dairy Beans/legumes Whole grains: rice, pasta, cereal, bread Fish, white poultry, extra -lean meat, nuts, seeds. 3 Ways to Menu Plan. Paper Plan as you shop Plan as you eat. Overview: Paper.

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Healthy Shopping Check List

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  1. Healthy Shopping Check List • Vegetables: fresh and frozen • Fruits: fresh and frozen • Nonfat dairy • Beans/legumes • Whole grains: rice, pasta, cereal, bread • Fish, white poultry,extra-lean meat, nuts, seeds

  2. 3 Ways to Menu Plan • Paper • Plan as you shop • Plan as you eat

  3. Overview: Paper • Saves time and money all week • Good way to learn • Great way to see what you need to use up • Get input from family members • Get help from family members • Make a list before you shop

  4. Overview: Shopping Cart • See what is in the store and plan around seasonal produce • Plan around store specials and sales

  5. Overview: Plan AsYou Eat • Have an abundance of the right items in your kitchen/pantry • Make meals with MyPlate • Less time for shopping lists

  6. Menu Planning on Paper

  7. Menu Planning on Paper

  8. Menu Planning on Paper

  9. Shopping Cart • Become inspired in the produce aisle

  10. Shopping Cart • Store specials – take advantage

  11. Shopping Cart • Here is your 5 Step Plan: • Salad and veggies • Fruit • 5 to 7 entrees – chicken, vegetarian, rice, pasta, fish, ethnic, crock pot, etc. • Breakfast • Dairy

  12. Plan As You Eat • Stock up your pantry: • Cereal • Rice • Pasta • Canned tomatoes and beans • Herbs and spices • Broth, soup

  13. Plan As You Eat • Stock up your refrigerator: • Fruits • Vegetables • Condiments • Yogurt • Skim or soy milk

  14. Plan As You Eat • Stock up your freezer: • Lean meat • Poultry • Seafood • Vegetables • Fruits • Bread

  15. Tomorrow • The best way to make “plan as you eat” work: • Set out tomorrow’s idea the night before • When you know what you want to make – it’s much easier to start!

  16. Your Home Can Be Your Favorite Restaurant • Do you always order the same things at your favorite restaurant? • Do that at home! Make a list of the things you and your family love to eat. • Make, eat, repeat!

  17. Example Plan • Vegetarian Chili • Mediterranean Stew • Angel Hair Pasta with Fresh Tomatoes • Pizza • Vegetarian Burritos • Ranch Beans and Baked Chicken • Chicken Cutlets • Lowfat Lasagna

  18. Here is a fun way to make pizza

  19. More here: Foodandhealth.com/blog

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