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Meal Planning

Meal Planning. Just FACS. What’s for dinner?. Why Plan Meals?. Reduces stress Saves time and money Helps better meet nutrient needs Helps better manage calorie intake. 5 Easy Steps to Meal Planning. Step 1: Create a Meal List Step 2: Take Inventory Step 3: Create a Meal Plan

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Meal Planning

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  1. Meal Planning Just FACS

  2. What’s for dinner?

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

  4. 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

  5. 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!

  6. Example Meal List • Spaghetti and meatballs with tossed salad and corn • Salisbury steak, mashed potatoes and peas • Macaroni and cheese, fried chicken and green beans • Beef burritos with rice and salad • Chili dogs, fries and Cole slaw

  7. 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

  8. 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.

  9. 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.

  10. Sample Meal Planner

  11. 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.kraft.com • www.pillsbury.com

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

  13. 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

  14. 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.

  15. 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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