Easier ways to eat healthyEasier ways to eat healthy

Sheryll Clarke, MS RD LD

Via Christi Clinic

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What’s for dinner?What’s for dinner?

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What your plate should look likeWhat your plate should look like

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Before we can eat …Before we can eat …

Plan and organize: Check what is in the freezer and pantry

Stock the pantry with healthy basics: brown rice whole grain pasta, crackers and cereals, dried beans

Review the grocery store ads Plan your weekly menu Still need help? Look for new recipes

(cookbooks, magazines, apps). Cooking is an adventure!

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MenuMenu

:

Entree (lean protein) Vegetable (hot or cold) Whole grain (bread, rice or pasta) Fruit Beverage Extra Snacks

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Smart shoppingSmart shopping

Shopping list: Keep a running list at home. Must be in writing or use

an app Organize your list to fit the layout of the

store’s aisles Organize clip or print coupons Price match Eat before you shop Don’t shop when you’re angry Try to avoid shopping on pay day

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At the supermarket …At the supermarket …

Shop early or late — avoid the 5 o’clock rush Leave the kids at home. Or, have them participate:

Calculate the best buy Cross off the item on the list Pick out one fruit, one vegetable

Avoid impulse shopping. Not on the list = not in the cart If you do pick up unplanned items, put them in the top of your

basket. Before checking out, ask yourself, “Do I really need this?” If not, return to the shelf. You (or your kids) just got in a few more steps returning food items!

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At home ...At home ...

Clean fruits and vegetables as soon as you get home

Prepare a large batch recipe Be creative — use “planned-overs” in the

menu Cook on one day and use throughout the

week Go back to the basics and make from scratch

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Easier mealsEasier meals

Slow cooker (chop up the vegetables the night before)

Stews, casseroles or stir-fry can stretch expensive items into more portions or can become part of the week’s “planned-overs”

Add beans to recipes Add a fun night buffet: potato bar, taco bar,

soup night, breakfast night (yes, it takes some planning)

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Grab and go ideas …Grab and go ideas …

Sandwiches, wraps, pita pockets Individual grab bags of raw veggies, trail

mix, low-fat cheese Fresh fruit Fruit smoothies (frozen in to-go cups)

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Saving money elsewhereSaving money elsewhere

Take your lunch Build up your cooking skills Day-old whole-grain breads Farmer’s markets/community farms Vegetable garden Store brand vs. name brands Buy fresh fruits and vegetables in season

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Time is moneyTime is money

Better health saves money Don’t be afraid to start cooking — cooking is

an adventure!

Thank you!