Plan, Shop, Cook, Enjoy!

 

March is national nutrition month and dietitians all over the province are serving up simple and practical tips to help guide people in grocery aisles and put healthier food in Newfoundland and Labrador carts. According a national study conducted by Ipos Reid last year, 58% of Canadians always or very often cook a balanced meal for themselves or their family, but only 37% of us plan our meals in advance. Planning is such an important concept to healthy eating which we too often neglect. It’s important to plan because healthy eating actually begins at the grocery store. It’s where we buy most of our food after all, so it makes sense to take a little time before we get there to plan ahead. If you fall within that 63% of people who don’t plan ahead, below are some tips to get you started.

Before you head out to the store think about what meals and snacks you’ll be making throughout the week. Take just a few minutes to write down what healthy foods you and your family are going to eat each week, and get everyone involved. Don’t forget to consider likes, dislikes and any special needs before finalizing that list. Look at cookbooks, and websites for meal ideas. Scan flyers and online coupons for specials and meal ideas that can save money. Check the inventory of your fridge, freezer and cupboards, and make a list of what you’ll need from this.

If you need some inspiration for that grocery list here are some top foods to include. Great foods for the pantry include: legumes, tomatoes, dried, can or jar fruit, can fish like salmon and light tuna in water, and whole grains like quinoa, parboiled brown rice and oats. For flavour include fresh garlic, spices, flavoured vinegars and reduced-sodium broths which can liven up cooking without a lot of extra salt or fat. Five fresh foods for the fridge are dairy foods like milk, yogurt and cheese, fresh vegetables and fruit, eggs, hummus or bean dips and natural nut butters. Squirts of lemon, lime, or a small splash of lower sodium varieties of condiments like salsa, pesto, and soy sauce can also add some taste to healthy home cooked meals. To freezers add these tops food: vegetables, fruit, fish, meat and poultry and pasta. Also, try freezing small amounts of shredded parmesan cheese, nuts, and chopped herbs. They can be added to meals for a quick burst of flavor in a pinch. For suppers plan to serve a whole grain, lean protein and half plate of veggies, and beverage like water or low fat milk, and fruit or yogurt for dessert. If you’re a family that’s busy, like the majority of us, then plan to make meals in large batches and have leftovers the next day for lunch or supper.

When back at home, plan to assign family members a simple task weekly. One person can be in charge of keeping the fridge clean and free of clutter so everyone can see healthy choices clearly. Another person can be responsible for having fresh snacks on hand, such as hard boiled eggs, cut fruits and veggies, bean dips and yogurt in plain sight. Consider assigning another to keep milk, sparkling water and pitchers of plain water front and centre.

As seen in The Telegram March 4, 2013