Planning for healthy meals at home

Have you ever thought ‘what will I make for dinner tonight?’ or been stuck eating out because you are in a rush? Eating healthy meals can be easy even when you are busy. All you need is a good plan and some basic foods in your pantry and fridge.

Spend a few minutes each week to plan your meals and snacks for the week. This will help to get meals on the table faster and save time and money.

Plan your weekly menu using Eating Well with Canada’s Food Guide.

Look at your family schedule for the week. Are there days when you will be more rushed then others? On rushed days you may want to plan to eat leftovers from the evening before or you may want to plan a quick and easy meal such as eggs, toast and fruit or veggie wraps with fruit and yogurt smoothies.

Keep a list of your family’s favourite meals handy when planning. Search apps or cookbooks together as a family for some new recipe ideas.

Be sure to plan for school or work lunches as well as breakfast ideas when meal planning.

Make a grocery list according to your weekly meal plan either by using a hand written grocery list or by keeping a grocery list on your smart phone.

Keep a well-stocked kitchen. This is the best way to cook fast and healthy meals. Fill your pantry, fridge and freezer with healthy foods that are lower in sodium (salt) and fat.

Vegetables and Fruit:

- Fresh vegetables and fruit - Frozen vegetables and fruit - Canned vegetables with no salt added

- Canned tomatoes with no salt added

- Pasta sauce with less than 10 per cent daily value of sodium

- Canned fruit (packed in juice or water, not syrup)

Grain Products:

- Whole grain pasta, brown rice, wild rice, quinoa, oatmeal and barley

- Whole grain bread, tortillas, buns and pitas

- Cold cereals with at least 2 grams of fibre per servings and less than 8 grams sugar per serving

Milk and Alternatives:

- Lower fat milk (skim, 1% or 2%) or fortified soy beverages

- Lower fat yogurt (2% or less) or Greek yogurt

- Cheese with less than 20% milk fat (M.F)

Meat and Alternatives:

- Canned or dry beans and lentils

- Canned fish such as salmon or tuna

- Unsalted nuts and seeds such as almonds, cashews, walnuts and pumpkin seeds

- Hummus for dipping whole grain bread, crackers or vegetables - Eggs - Tofu - Lean ground beef, chicken or turkey

Spices and other flavour boosters:

- Low sodium chicken, beef or vegetable broth

- Salt free seasonings such as garlic powder, onion powder, cumin, curry powder, cinnamon, cloves and chili powder.

- Fresh and dried herbs such as basil, oregano, parsley, thyme and rosemary

- Vegetable oils such as canola and olive

Planning meals, following a weekly grocery list and having a well-stocked pantry will help you to get started in cooking and enjoying healthy meals at home. For more meal ideas, recipes and time saving tips go to www.healthyeatingstartshere.ca

Jennifer Struble is a registered dietitian with Alberta Health Services, Nutrition Services. She can be reached by email at jennifer.struble@ahs.ca.