meal planning with whitney

Meals:

From Plan to Plate

Benefits of Meal Planning

Eat healthier

Waste less

Save money

Save time

Reduce stress

Accommodate special health needs

Variety

Family focus

Meal Planning 101

Decide how many meals you want to plan for

21, 14, 7, or 5 meals?

Bonus tip: Don’t take on a challenge bigger than you are ready for. Planning any number of meals is better than none.

Brainstorm & Research

Think of meals you enjoy and write these down

Look through recipes online or in cookbooks and write down a few that sound good to you

Bonus tip: to improve cost & time savings look for a couple of recipes that share some ingredients in common, particularly if a recipe only calls for small amounts of an ingredient that might otherwise go to waste (e.g. sour cream)

Sample Meal Plan Template

Lunch Dinner

Monday

Tuesday

Wednesday

Thursday

Friday

Menu Planning 101 continued……

If needed: Recipe Modification

Adjust ingredients as needed to meet health needs

Reduce

Substitute

Eliminate

Add

Modify Your Meals

Reduce your meat portions ($)

Increase your vegetable portions

Reduce added salt, fat and sugar ($)

Use whole grains

Substitute more herbs and spices for salt

Change only 1 thing at a time about a recipe ($)

Examples of Healthier Alternatives

INGREDIENT ALTERNATIVE

Whole Milk, yogurt, sour cream

Low or reduced fat varieties

Whole eggs Egg white or Eggbeaters

Pasta Whole wheat pasta

Stick butter or Stick Margarine

Trans fat free tub margarine (not good results in pastries)

Oil (in baked goods) Applesauce or mashed bananas

Recipe Modifications for Baked Goods

Safe reductions/ changes for good results: Fat by one-half, replace other ½ with applesauce

Sugar by one-third to one-half, add cinnamon, vanilla extract for flavor

Omit salt or reduce by one-half, add herbs and spices if needed (* Do not eliminate if yeast is in the recipe)

Replace one egg with two egg whites

Examples:

A potato soup recipe calls for 2 cups heavy cream for its base. Instead you use 2 cups evaporated non fat skim milk

Saved: ~ 158 cals, 22g fat, 14g sat fat, 83 mg chol per serving!

A quiche recipe calls for 8 whole eggs, 20 ounces of shredded cheese, 1 cup of sour cream, and 1.5 cups of half-n-half. Instead you use 6 egg whites and 4 whole eggs, 12 ounces of shredded cheese, 1 cup of non fat sour cream, and 1.5 cups of evaporated non fat skim milk.

Saved: ~ 130 cals, 14g fat, 8g sat fat, 110mg chol, 80mg sodium per serving (1/12 of the quiche)!

Menu planning, continued….

Assess Ingredients

What do you already have on hand?

Add ingredients you don’t have to your shopping list

Remember to include quantity needed

Bonus tip: While you are looking around at what you need for the planned meals make note of other staples you might need as well (e.g. bread, milk)

Menu Planning 101 continued……

Organize your shopping list

Organize your shopping list according to the layout of the store where you shop

Consider using a template

Bonus tip: Clip and attach coupons that match your shopping list

Menu Planning 101 continued….

Go Shopping

Buy only the ingredients on your grocery list

Only exception is if you find an amazing deal on a non-food item or a food item that could keep or freeze for future meals go ahead and stock up now

Bonus Tip: Start with fresh produce and work your way across the store, ending with refrigerated and frozen goods. Cross items off your list as you go.

Menu Planning 101 continued…

Prepare

Post your meal plan on the fridge and review it frequently

Defrost, wash, chop, or even cook any items in advance that you can if time is an issue

Bonus tip: Consider keeping ingredients grouped by meal in your fridge and pantry.

Menu Planning 101 continued…

Enjoy!

Allow flexibility

Seek inspiration – season, colors, spices, cuisines

Have a standard Plan B meal, just in case

Save the best

Strike a balance

Grocery Shopping Basics

Try New Foods

Read Labels

Look for a healthy twist on your favorite foods

Save money with lists, savings cards, coupons, bulk buys, specials, and by choosing generic – not by choosing cheap unhealthy foods

Go to the store prepared

Start in fresh produce; end with frozen and refrigerated items

Good rule of thumb:

%DV

5% or less = low or a little

20% or more = high or a lot

Read labels

Note serving size

%Daily Value

5% or less = low

20% or more = high

8pc KFC chicken 4 biscuits 2 sides OR 2#chicken breast 10#potatoes 8 ears corn 1# peaches 1 gallon skim milk 1# ground beef 32oz container Yogurt 18oz container oatmeal 2# frozen sweet peas 1 # dry kidney beans

Fresh Produce

Choose in season foods

Smell fruits and melons

Choose more firm pieces

Avoid too much bruising or broken skin

Buy some that are ripe and some that will ripen later in the week

Consider the cut and ready to eat options

Try one new fruit or veggie per week Paint your plate a rainbow

Breads, Cereals & Grains

Look for 100% Whole Grain breads, buns, rolls & wraps. Compare labels to limit calories & sodium.

Choose whole grain cereals with at least 5 g fiber per serving. Compare labels to limit sodium and added sugars.

Choose whole grain starches such as brown rice, whole wheat pasta, barley, quinoa, millet and whole

grain Israeli couscous. Choose unseasoned

varieties to limit sodium.

Canned Fruit

Be sure it is Light or No Added Sugar

It CAN be packed in light syrup but the best is “packed in own juice or water”

“Diet” on the label is OK

Watch serving sizes – stick to ½ cup of canned fruit per serving if you have diabetes.

Canned Vegetables, Beans, Soups and Sauces

Look for “Low Sodium” and “No Added Salt”

Sodium does not have to be ZERO but keep in mind only items with 140 mg sodium or less per serving are considered to be “low.”

Read labels to choose those with lower numbers and pay attention to reference serving sizes.

Cream soups, sauces and veggies in sauce may be high in both fat and sodium. Read labels carefully and choose those with lower numbers.

Canned meats

Canned tuna and salmon are heart healthy choices!

Canned ham, spam or pork will be high in fat and sodium

Canned/jarred meats like Vienna sausages will also be high in fat and salt

Fresh/Frozen Meats

Beef

Best cuts are: Top Round, Top Sirloin, Extra Lean Ground Beef

Pork

Best Cuts are: pork tenderloin, Chop-trimmed,

Chicken/Turkey

Breast or Drumstick with skin removed

Fish

All fish is lower in fat as long as it is not deep fried!

Deli Meat

Most Deli meat is very high in Sodium

Greater than 250mg per slice!

Look at the mg of sodium on the label even if the front claims “lower salt” or “25% less salt”

Use only the serving size on the label for the # of slices on your sandwich!

Snacks

Watch serving sizes

Keep snacks around 150 calories

Sugar free is usually OK, but they are NOT Calorie Free

Look for Low Carb, Low Fat

&/or Low Salt

Drinks

Do not drink your calories

Look for very Low Calorie (40cal or less per serving) or Calorie Free Drinks

Sodas should be Diet or Sugar Free

Flavored water is widely available

Sizing up portions

1 cup fruit, vegetable, yogurt, cereal or cooked grain

3 ounces cooked beef, chicken, or fish

1½ oz cheese

1 teaspoon oil/fat

2 Tbsp peanut butter or hummus

= A fist or a baseball

= A deck of cards or palm of hand

= 4 stacked die

= 1 dice or tip of thumb

= Ping pong ball

180 calories

Avoid oversized portions

410 calories

Enjoy Your Food, but Eat Less

Thank You! You have the Power to change your health!

Call 627-5660 to schedule an appointment with a Bon

Secours Richmond Registered Dietitian Or

Call an In Motion Registered Dietitians in Hampton Roads (phone number varies based on facility)