Do you plan meals? Did you know that if you do, you can save time and money? You can also reduce food waste and improve your daily food choices!
Maybe surprisingly, 30-40% of food in the US is wasted. The average family throws out $1600 in fresh produce specifically every year! Meal planning, shopping, and food preparation skills can turn that all around. Here are the top four tips to plan for mealtime success.
Before you head to the store, take note of what you have in your house. Check instead your pantry, refrigerator, and freezer. Don’t forget your spice cabinet, too. Prioritize replenishing items that are running low or close their expiration date, and clear space on refrigerator and pantry shelves for the new items.
Before you create an elaborate menu, consider your schedule. Look ahead and plan meals that make sense based on your time-commitments. Once you know when cooking at home vs. eating on the go is going to happen, you can plan for success. Then look for recipes that feature some of the items you already have. Search through cookbooks or online, choosing recipes with minimal ingredients. Focus on options with cross-over potential! Meaning, you can use one ingredient for a few different meals. Menu the most perishable ingredients early in the week and schedule more complicated or new meals when it makes sense for your schedule.
Based on what you have on hand and the meals you’ve picked, make a list. Do this while you’re in your kitchen! That way you can easily check for ingredients. If possible, list your groceries in the order you’ll find them in the store – produce first and freezer foods last. This makes shopping in store much faster.
Remember to have your list with you at the grocery store! Studies confirm that you will not remember all the items on your list unless it is with you. A list also expedites your trip because you’ll be better prepared to avoid impulse purchases.
Avoid shopping when hungry. This is fairly basic but important to remember. When you’re hungry, you are more likely to make impulse purchases that drive up your spending and may result in more food waste. While at the store, start by shopping the perimeter for fresh items. Move quickly by following your list. Do your best to avoid wandering the aisles which usually just spikes your spending.
Back at home, consider storage. When foods are highly accessible and in ready-to-eat form, they are easier to eat. Before storing your food, wash produce. Prep any of the vegetables and fruits for easy snacking. For safety, ensure raw meats are stored on the bottom shelf or moved to the freezer if you don’t plan to use them within a few days of purchase.
Regularly planned meals can increase the amount of vegetables and fruits you eat! If making healthier food choices is a health goal you’re working on, start by planning to achieve mealtime success.
Jill Woodward is a Registered Dietitian Nutritionist and a Nutrition Education Specialist. She has a Master’s in nutrition and dietetics and has worked in a variety of settings including hospitals and outpatient clinics. Jill has also worked with fortune 500 companies across the US on developing a culture of health in their corporate environments. Jill enjoys seeing people achieve their chosen health and wellness goals. Her evidence based approach helps individuals reach their goals as part of their unique lifestyle to successfully sustain their healthy habits.
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