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Meal
planning is deciding in advance what you will eat for a
period of time (generally 1 to 2 weeks). It is best to eat
three meals a day, and if the time between meals is longer
than 4 to 5 hours, consider adding a healthy snack. Planning
your meals can help you eat more nutritiously, reduce trips
to the grocery store, save time at the store, and save money.
Menu planning tips
Use the menu planner and grocery list shown below as you
follow these steps:
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1.
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Get
out your cookbooks and plan several main meals. Make
a list of these menu ideas on a menu planner. Plan some
quick meals for busy nights. You also can double some
recipes that freeze well, and save half for other busy
nights when you don't have time to cook.
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2.
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Check
your pantry for all the ingredients called for in recipes.
Write down all the ingredients you need to purchase.
If you notice you are running low on certain basic items,
put these on your grocery list as well.
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3.
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Now
fill in foods that you use to make breakfasts, lunches,
and snacks, such as eggs, cereals, breads, tuna, milk,
and juice. List plenty of fruits and vegetables.
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4.
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Post
this list on the refrigerator and add to it as you run
out of foods or think of other things you need.
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5.
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Take
the list to the store and stick to it. You save money
by not making impulse buys. However, you don't need
to be so rigid that you pass up a good sale item.
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6.
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When
you get home, cut out and post the menu planner in your
kitchen. You may want to write down page numbers from
recipe books for quick reference. This way, whoever
gets home, first can start dinner. |
The
first few times you do this, it will seem like a fair amount
of work. But the rewards are worth it, and you will become
faster at the planning process. You can even save some of
the menus and grocery lists and uses them again in a few
weeks.
Menu Planner
Plan your
meals for at least 3 days.
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Breakfasts
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Lunches
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Dinners
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1: |
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| Day
2: |
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| Day
3: |
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| Day
4: |
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| Day
5: |
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Grocery
List
Write down any basic food items you need and the ingredients
for your meals.
Reorganize this list, if needed, to match your grocery store's
layout.
| Produce |
Bakery/Bread |
Baking,
Oils, Seasonings |
Pasta,
Grains, Dry Beans |
| Ethnic |
Canned
Foods |
Condiments |
Deli |
| Frozen |
Cereals/Snacks |
Paper/Plastic |
Milk,
Cheese, Yogurt, Dairy |
| Pets |
Beverages |
Laundry,
Cleaning |
Other |
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This
health article is made available by Dr. Joseph Barry MD a Physician. Physician's
office at 5415 West Genesee St., Camillus, NY 13031, is easily accessible
from Syracuse, Warners, Marcellus, Liverpool, Elbridge, Memphis, Nedrow, Baldwinsville, Jordan, and Mottville.
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of the Art Physician Care
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