Chapter 4: The Art of Meal Planning 73
Every week, pick out the meals you’re going to have and select the new
recipes you’re going to try. Consider your schedule. If you know you have
evening commitments, plan easy, quick meals for those evenings. Save the
more time-consuming menus for weekends or other days when you have
more time.Look at the ingredients, check to see what ingredients you have in your
refrigerator or pantry, and make a list of the things you need to purchase for
the week.Begin to develop your own grocery list. You can do this on the computer
very easily. Think about the foods your family uses on a regular basis.
Weekly, enlist their help in circling the foods you need as you need them.
That way if someone eats the last piece of cheese, he’s responsible for
marking it on the list. Another timesaver for you!If you want to take your list a step further to save even more time, pick up a
map of your grocery store at the customer service desk, if available. Sort your
list according to how the store is laid out so you don’t have to backtrack. If
you have to go to more than one store weekly, sort into two lists.
Stay flexible! Sometimes you’ll want to take advantage of seasonal produce
or sale items, or you just won’t want green beans, and you absolutely can
make modifications to your set meals. Perhaps you’d rather have beets than
green beans one night. No problem! Just make the change to your list. Maybe
the asparagus at the store looks really good and is on special. You can also
modify existing menus with new recipes you find in this book.Shopping Smart Aisle by Aisle
Smart eating requires smart shopping. This means purchasing foods that are
healthy, convenient, and good, which can take a little time and may make you
feel totally overwhelmed. You will need to compare items and make notes.To make shopping easier, as you prepare the meals you have on your weekly
menu, make notes of brands you like. You may find that other people in your
family are willing to help out with the weekly shopping if you have a detailed
list complete with brand names.
The best buys for your nutritional buck are nutrient-rich foods. These are
foods that give you a lot of nutrition for fewer calories. It often has nothing to
do with how much a food costs. Even though many fast foods and processed
foods are inexpensive, they cost you a lot in terms of health and weight loss.
When grocery shopping for nutrient-rich foods, follow these tips: