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2 Healthy Shopping Check List Vegetables: fresh and frozen Fruits: fresh and frozen Nonfat dairy Beans/legumes Whole grains: rice, pasta, cereal, bread Fish, white poultry, extra-lean meat, nuts, seeds Vegetables: fresh and frozen Fruits: fresh and frozen Nonfat dairy Beans/legumes Whole grains: rice, pasta, cereal, bread Fish, white poultry, extra-lean meat, nuts, seeds

3 Ways to Menu Plan 1.Paper 2.Plan as you shop 3.Plan as you eat 3

Overview: Paper Saves time and money all week Good way to learn Great way to see what you need to use up Get input from family members Get help from family members Make a list before you shop 4

Overview: Shopping Cart See what is in the store and plan around seasonal produce Plan around store specials and sales 5

Overview: Plan As You Eat Have an abundance of the right items in your kitchen/pantry Make meals with MyPlate Less time for shopping lists 6

7 Menu Planning on Paper BreakfastLunchDinner Monday Oatmeal, fruit, skim milk Turkey pita, carrotsStir fry, brown rice, salad Tuesday Cereal, fruit, skim milk Leftover stir fry, salad Baked fish, potato, veg Wednesday Oatmeal, fruit, skim milk Baked potato, saladSpaghetti with black beans Thursday Muesli with fruit & yogurt Leftover spaghetti, salad Bean soup, salad Friday Oatmeal, fruit, skim milk Leftover bean soup salad Turkey chili, veg, brown rice Saturday Egg white omelet, fruit, whole grain toast Leftover chiliBaked fish, potato, veg Sunday Tuna sandwichLasagna, salad

8 Menu Planning on Paper BreakfastLunchDinner Monday Oatmeal, fruit, skim milk Turkey pita, carrotsStir fry, brown rice, salad Tuesday Cereal, fruit, skim milk Leftover stir fry, salad Baked fish, potato, veg Wednesday Oatmeal, fruit, skim milk Baked potato, saladSpaghetti with black beans Thursday Muesli with fruit & yogurt Leftover spaghetti, salad Bean soup, salad Friday Oatmeal, fruit, skim milk Leftover bean soup salad Turkey chili, veg, brown rice Saturday Egg white omelet, fruit, whole grain toast Leftover chiliBaked fish, potato, veg Sunday Tuna sandwichLasagna, salad

9 Menu Planning on Paper BreakfastLunchDinner Monday Oatmeal, fruit, skim milk Turkey pita, carrotsStir fry, brown rice, salad Tuesday Cereal, fruit, skim milk Leftover stir fry, salad Baked fish, potato, veg Wednesday Oatmeal, fruit, skim milk Baked potato, saladSpaghetti with black beans Thursday Muesli with fruit & yogurt Leftover spaghetti, salad Bean soup, salad Friday Oatmeal, fruit, skim milk Leftover bean soup salad Turkey chili, veg, brown rice Saturday Egg white omelet, fruit, whole grain toast Leftover chiliBaked fish, potato, veg Sunday Tuna sandwichLasagna, salad

Shopping Cart Become inspired in the produce aisle 10

Shopping Cart Store specials – take advantage 11

Shopping Cart Here is your 5 Step Plan: 1.Salad and veggies 2.Fruit 3.5 to 7 entrees – chicken, vegetarian, rice, pasta, fish, ethnic, crock pot, etc. 4.Breakfast 5.Dairy 12

Plan As You Eat Stock up your pantry: –Cereal –Rice –Pasta –Canned tomatoes and beans –Herbs and spices –Broth, soup 13

Plan As You Eat Stock up your refrigerator: –Fruits –Vegetables –Condiments –Yogurt –Skim or soy milk 14

Plan As You Eat Stock up your freezer: –Lean meat –Poultry –Seafood –Vegetables –Fruits –Bread 15

Tomorrow The best way to make “plan as you eat” work: Set out tomorrow’s idea the night before When you know what you want to make – it’s much easier to start! 16

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Your Home Can Be Your Favorite Restaurant Do you always order the same things at your favorite restaurant? Do that at home! Make a list of the things you and your family love to eat. Make, eat, repeat! Do you always order the same things at your favorite restaurant? Do that at home! Make a list of the things you and your family love to eat. Make, eat, repeat! 18

Example Plan Vegetarian Chili Mediterranean Stew Angel Hair Pasta with Fresh Tomatoes Pizza Vegetarian Burritos Ranch Beans and Baked Chicken Chicken Cutlets Lowfat Lasagna Vegetarian Chili Mediterranean Stew Angel Hair Pasta with Fresh Tomatoes Pizza Vegetarian Burritos Ranch Beans and Baked Chicken Chicken Cutlets Lowfat Lasagna 19

Here is a fun way to make pizza 20

More here: Foodandhealth.com/blog 21