Department of Food Science and Human Nutrition
Extension
Colorado State University
Fort Collins, CO 80523-1571
Healthy Heart Beats
April-June 2008
Vol 30, Issue 2
Dining a la Health
Meal Planning - Good for Your Health and Your Wallet
Meal planning may seem like an old fashioned idea - something your grandmother would do when she didn't have access to a grocery store or needed to do to use up all the extra produce from her garden. In our fast-paced society it's easy to fall into a rut of ordering take-out, making quick trips to the grocery store for a few items, or just going out to eat. However, meal planning has its own advantages.
Eat healthier. Convenience foods and restaurant meals are often packed with extra fat, calories, and sodium. Taking the time to plan your menu will allow you to choose your favorite flavorful recipes without all the extra fat and calories. Planning will also add variety to your menu.
Save time. Knowing which ingredients and foods you need for the week allows you to make fewer trips to the grocery store and to shop quickly. You can also save time by preparing extra servings of certain meals for lunches, snacks and leftovers.
Save money. Dining in restaurants and ordering take-out food can really add up if you do it week after week. You can also waste a lot of money on unused food if you go to the grocery store without a well thought out list.
Here are some tips to help you get started:
- Schedule a time each week when you will plan your meals for the following week, make a shopping list, and go to the store.
- Make a list of your favorite easy recipes and consider including some new ones, too. Choose several to make for the following week. Try to choose a few recipes that can share some ingredients to cut down on shopping time and save money.
- Before you go to the store, make a list of all the ingredients required for your recipes that are not currently in your pantry. Add any additional items you will need for the week for breakfasts, lunches, or snacks. Avoid the temptation to impulse buy and stick to your shopping list.
- Double the recipes to plan to make extra servings which could be used for other meals or snacks.
- Make a list of your favorite snacks. You can prepare these ahead of time for grab-and-go snacks when you are in a rush. Cut up extra veggies when you are preparing dinner and put them in zip lock bags. Mix assorted nuts and dried fruit together and divide into individual portions.
- Consider preparing a large recipe one day per week when you have extra time. A big pot of chili or a hearty soup can be eaten throughout the week. Save individual portions in the freezer for when you are in a time pinch.
At first, planning your meals ahead can seem overwhelming, but after some practice you'll see that meal planning makes healthful eating a breeze and saves time and money, too.
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