How many of you have gone grocery shopping without knowing what to buy or what foods to make? How many of you have gone to the grocery store and

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1 How many of you have gone grocery shopping without knowing what to buy or what foods to make? How many of you have gone to the grocery store and spent a lot of money on groceries and then came home and felt like you didn't have anything to eat? When you take the time to meal plan, you can decide which healthy foods you would like to eat and how much money you want to spend each week. This takes a lot of hassle out of going to the grocery store. Meal planning is an important step in making healthy diet choices and saving money on groceries.

2 Let s go over the three main steps to planning and buying nutritious food. Count out how much money you have and would like to spend on food. Budgeting your money helps you spend within your means and make healthy food choices. Once you know how much money you have to spend, it will be easier to pick healthy foods within your budget.

3 The second step is to plan your meals. Plan meals with a variety of colors. Choosing foods with many different colors ensures you are getting a variety of nutrients. It also adds flavor and variety to your meals. What is one of your favorite meals? How could you add color to that meal? What is a new recipe you would like to try?

4 Your last step is to write out your grocery list. On your grocery list write out all the foods you will need for the week including spices, etc. This will ensure that when you go to cook your meals throughout the week you will having everything you need. What are some healthy foods you would like to put on your grocery list? Examples: Milk Eggs Yogurt Fruits Vegetables Once you know what foods you are looking for, you can focusing on looking for the best price at the grocery store. Let s go over again what the three steps are. 1. Count how much money you have to spend on your food 2. Plan meals with a variety of colors 3. Make a grocery list and buy those foods

5 As you start meal planning you begin to build your store of recipes and menus. As time goes on, you can re-use your favorite meals and menus. This makes meal planning and grocery shopping easier the more you do it! What are some of your favorite recipes you would like to use in your meal plans? Examples: Casseroles Sandwiches Salads Spaghetti Stir-Fry Cereal Let s practice some meal planning techniques for breakfast, lunch, and dinner.

6 When planning a healthy breakfast try to incorporate multiple food groups. The five food groups are fruits, vegetables, grains, protein, and dairy. In this example, which food groups are represented? (grains, dairy, and fruit) What other healthy food would you like to incorporate into your breakfasts? Examples: 100% Orange Juice Banana Whole Wheat Pancakes or Waffles Whole Wheat Muffin Eggs Potatoes

7 When planning your lunch also try to incorporate variety and options from the various food groups. What are some of your favorite nutritious snacks for lunch? When planning what to drink, choose milk or water as compared to sugary drinks such as soda, energy drinks, and artificial juices. Milk has more nutritional value for your body and water is necessary to keep your body hydrated. Sodas and sugary drinks are not necessarily bad and are okay to have every once in a while, but drinking them every day can have negative consequences on your health.

8 When planning dinner, add a side of vegetables. Choose many different types of vegetables to incorporate all kinds of vitamins and nutrients. What are some examples of vegetables with different colors. Green: broccoli, zucchini, green beans Yellow: squash, yellow onions Red: bell pepper Orange: carrots White: cauliflower

9 Have you ever gone shopping while you were really hungry? Many times when we shop while hungry we buy either too much food or food that is not very nutritious. Going shopping before you eat will help you stay on track with the items you put on your grocery list, helping you make healthy choices and stay within your budget. Don t get discouraged. Meal planning can sometimes take some getting used to- the more you do it, the easier it will become!