Let’s start
the new 2015 out right plan our meals:
Before you plan on any food you are going to eat either Breakfast, Lunch or Dinner you must plan your
meals ahead of time here are some the tips on how to plan your meal for the day,
week or month ,
Planning
meals helps you:
Eat well by varying your food choices throughout the day or
week or month;
Save time by planning and shopping ahead and reducing trips
to the market or store.
Get meals faster on the table with less stress.
Lastly try to buy as much local as possible
the food is usually better, for you it is fresher and your are supporting local
economy. If you can buy local Ontario or at Canadian.
Meal planning does not have to take a lot of time. Do it
when you get the chance once or twice a week or a month or when ever get the
chance but try to have one.
The more you plan the
easier it gets. A little planning goes a long way in helping you have healthy
eating habits.
Planning
tips
Involve your children in planning and preparing meals.
They'll appreciate the meal more and learn important life skills .You may even
end up with a capable cook to help you.
1. Menu Planning - Use a piece of paper, calendar or menu
planner to write down your meal ideas
2. Grocery list – Write down the foods you need for the next
few days or week depends on the item.
3. Go Shopping- Buy the foods you need on your list don’t
buy what you might need.
4. Start cooking - Post your meal plan on the fridge so whoever
gets home first can start the meal.
Meal Planning Checklist
Eat at least one dark green and one orange vegetable each
day.
Choose vegetables and fruit with little or no added fat,
sugar or salt.
Have vegetables and fruit more often than juice.
Make at least half of your grain products whole grain each
day.
Choose grain products that are lower in fat, sugar or salt.
Drink skim 1% or 2% milk each day. Drink fortified soy
beverage if you do not drink milk.
Select lower fat milk alternatives.
Have meat alternatives such as beans, lentils and tofu
often.
Choose at least one or two dinners fish each week.
Select lean meat and alternatives prepared with little or no
added fat or salt.
Include a small amount fat each day.
Satisfy your thirst with water.
Limit foods and beverages high in calories, fat, and sugar
or salt.
It may seem difficult to plan,
but it is easier to shop and prepare meals and snacks that satisfy everyone's
needs in your family.
Planning
With Your Family in Mind
The types of food your
family needs are basically the same for everyone and should be based on their
taste and healthiness of the food.
With the large variety of
foods avaible it is easy to plan meals everyone will enjoy.
The amount of food you
serve varies for different family members. There are children, teens, adult and
seniors you should have an idea of your own family member and their eating
habits.
Example of a Grocery list
you could refer to.
P .S Remember to buy as
much as possible LOCAL and HEALTHY
1. Bakery and bread
2. Meats and Seafood
3. Pasta and Rice
4. Oils, Sauces, Salad
Dressing and Condiments
5 .Cereals and Breakfast
Foods
6. Soups and Canned Foods
7. Frozen Foods
8. Dairy Cheese and eggs
9. Snacks and crackers
10. Produce
11. Drinks
12. Miscellaneous
Sample of one day the menu.
From this menu you can see what you need to buy.
Breakfast (Bacon
and eggs) Lunch (soup and sandwich) Dinner (stir fry with rice)
Snacks Fruits are always good, popcorn,
cookies, tarts, pretzels any snacks are great with moderation
