Meal Planning and Shopping Tips!

Part 2 -Meal Planning and Shopping tips to help you!

Before you head out to the store, be sure you are well prepared.  This will save you time, money and inches in your waistline!

1 – Be prepared!  Be sure to have a detailed grocery list that is based on a healthy meal plan for the week.  This will not only promote meal planning, but will save you money in the long run. 

2 – Live on the EDGE! – of the supermarket that is.  90% of what you purchase should come from the outskirts of the store – produce, meat and fish, dairy and whole grain breads.  Then go to the inner isles for pantry staples such as oils, canned goods and beans.

3 – Take your kids and educate them while shopping. 

4 – Grab a cart – instead of a basket.  Pushing a cart made shoppers 7 x more less likely to by chips and other empty calorie foods.

5 – Take your time in the produce section – and go there first while you have energy and focus. 

6 – When buying foods from the inner isles – choose foods with the shortest ingredient lists. 

7– Read up – be sure to read those labels and make wise choices.

8 – Chill out – frozen fruits and vegetables are a great value and have longer shelf life.  Be sure to avoid the frozen dinners and pizzas and stick to flash frozen vegetables and fruits with no sauces of any kind. 

Preparing and Cooking your own meals is vital to controlling your health and weight!  Here are some more tips to help you get started!

1 – Write out your meal plan for the week.  Plan the menu and post it on the refrigerator.  Develop your shopping list from this meal plan and go shopping and stick to the list.

2 – Create your own frozen meals.  If you are going to cook, cook large batches and freeze some for later.  Freezer friendly dishes like soups and stews freeze well and can save time when you are tired or running too late to cook. 

3 – Have a big side dish and then use if for lunches and dinners later in the week.  Rice and beans quinoa make great lunch items and can be served again with a different main dish for supper. 

4 – Spice it up – experiment with rubs and spcie blends for meats and veggies.  This can be fun way to change a dish complete.  Chicken or beef with basil and rosemary is a completely different meal that using a blackening spice and making it Mexican with tortillas. 

5 – Can’t  cook or don’t like to cook?  Get over it.  Take a class and learn to cook.  Once you learn the basic techniques, meal planning and dinner preparation change from a task to a pleasure.

As always - contact me if you have questions!  

Sincerely, your health coach,

Ally

 

Reference – Idea Food and Nutrition Tips – November December 2013

ACE Lifestyle and Weight Management Manual Second edition