4. Before we can eat …
Plan and organize:
Check what is in the freezer and pantry
Stock the pantry with healthy basics: brown rice
whole grain pasta, crackers and cereals, dried
beans
Review the grocery store ads
Plan your weekly menu
Still need help? Look for new recipes
(cookbooks, magazines, apps). Cooking is
an adventure!
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5. Menu
:
Entree (lean protein)
Vegetable (hot or cold)
Whole grain (bread, rice or pasta)
Fruit
Beverage
Extra
Snacks
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6. Smart shopping
Shopping list:
Keep a running list at home. Must be in writing or use
an app
Organize your list to fit the layout of the
store’s aisles
Organize clip or print coupons
Price match
Eat before you shop
Don’t shop when you’re angry
Try to avoid shopping on pay day
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7. At the supermarket …
Shop early or late — avoid the 5 o’clock rush
Leave the kids at home. Or, have them participate:
Calculate the best buy
Cross off the item on the list
Pick out one fruit, one vegetable
Avoid impulse shopping. Not on the list = not in the cart
If you do pick up unplanned items, put them in the top of your
basket. Before checking out, ask yourself, “Do I really need
this?” If not, return to the shelf. You (or your kids) just got in a
few more steps returning food items!
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8. At home ...
Clean fruits and vegetables as soon as you
get home
Prepare a large batch recipe
Be creative — use “planned-overs” in the
menu
Cook on one day and use throughout the
week
Go back to the basics and make from scratch
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9. Easier meals
Slow cooker (chop up the vegetables the night
before)
Stews, casseroles or stir-fry can stretch
expensive items into more portions or can
become part of the week’s “planned-overs”
Add beans to recipes
Add a fun night buffet: potato bar, taco bar,
soup night, breakfast night (yes, it takes
some planning)
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10. Grab and go ideas …
Sandwiches, wraps, pita pockets
Individual grab bags of raw veggies, trail
mix, low-fat cheese
Fresh fruit
Fruit smoothies (frozen in to-go cups)
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11. Saving money elsewhere
Take your lunch
Build up your cooking skills
Day-old whole-grain breads
Farmer’s markets/community farms
Vegetable garden
Store brand vs. name brands
Buy fresh fruits and vegetables in season
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12. Time is money
Better health saves money
Don’t be afraid to start cooking — cooking is
an adventure!
Thank you!
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