• Check grocery store specials and flyers. As you spot items that are on sale, work them into your meals for the week. Stock up on specials your family uses often if you have extra money available for the week.
• Once you have added the sale items your family likes into meal plans, figure out what other ingredients you need to buy.
• Plan for potential leftovers and work into your menu later in the week.
• Look for new ways to use ingredients already at home with recipe ideas here.
• Make sure your meals are healthy by reviewing to see if there is something from each of the food groups.
Eating away from home
Planning may be the most important action you can take when eating away from home. Many revert to familiar habits when stressed or rushed. If those habits include unhealthy foods, you may end up eating
larger portions or grabbing fried or sugary foods because there isn’t anything healthy within reach.
With a little thought, anyone can plan a meal on-the-go that is both healthy and satisfying. A few examples of meals on the go include:
• Whole-wheat bagel with low-fat cheese, a pear and water
• Fresh spinach, crumbled feta cheese and cubed chicken in a whole-wheat pita, grapes, skim milk
• Broth-based soup, baked wheat crackers, apple
• Sliced turkey with low-fat dressing wrapped in a lettuce leaf, carrot sticks, fresh berries, iced tea
Take along foods (to name a few):
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