1. Good Afternoon! December 3, 2013 Today we are: Menu planning Next Class: Meal Planning Next Week: Cooking the meal YOU planned!

2. Menu Planning

3. What’s for dinner?

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

5. 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

6. 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!

7. Example Meal List Spaghetti and meatballs with tossed salad and whole wheat roll Steak, mashed potatoes and peas Grilled chicken, brown rice and broccoli Fish tacos with black beans and carrots Chicken parmigiana, wheat pasta and green beans

8. 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

9. 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.

10. 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.

11. Sample Meal Planner

12. 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.cooks.com www.tastyplanner.com

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

14. 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

15. 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.

16. 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.