By Kandice Abramson and John Park, Illinois State University Dietetic Interns at the Community Cancer Center
Argh, it’s time for dinner already. You’re tired and hungry, and the last thing you feel like doing is having to come up with something to eat, let alone make sure it’s something healthy. Most people know they should eat healthy, but healthy eating can be a struggle and is often easier said than done, even for dietitians. One way around the struggle to eat healthy is meal planning. Meal planning can help limit the uncertainty of what to prepare, save time, increase healthy food choices, and can stretch your food dollars. Here are some tips to help with healthy eating and meal planning:
- Find Inspiration: Use books, magazines, or web sites for ideas about healthy meals, recipes, and planning. You can even use meal planning apps for your phone or tablet. Try adding one “new” healthy recipe in your planning each week to limit meal-planning burnout. Two excellent web resources include organizedhome.com and thekitchn.com. Enter “meal planning” in the search box.
- Save Money: Check for sales at the grocery store and keep those items in mind when thinking about meal ideas. Look for produce that is in season because these items will usually cost less and taste better than out-of-season items.
- Start Small & Simple: Use a calendar to jot down your meal ideas. Keep in mind your family’s tastes, activities, and the weather. Keep your plan visible and your recipes organized, so you can refer to it as you prepare meals.
- Shop at Home First: Check out what you already have in your pantry and fridge. Use these items to help refine your meal plan and start building your shopping list. When you go to the store, shop with an open mind, you never know when you’ll find a great deal on a substitute item.
- Eat the Rainbow: Think about color when planning meals. Use fruits and veggies to add color to your meals. A plate with a variety of colors on it will look tastier than a plate with foods that are all the same color. Also, fruits and veggies are full of nutrients that help keep your body healthy. Try to make at least half your plate fruits and veggies.
- Have Fun & Mix it Up: Have theme nights and try to include proteins from a variety of different sources. Think beyond animals for protein as plant sources of protein can be cheaper than animal proteins and include beans, peas, quinoa, and lentils. You can even update your favorite recipes using plant proteins. For example, sloppy joes can be with lentils instead of ground beef, or make vegetarian burrito bowls as part of Mexican Fiesta Night.
Meal planning can be an effective way to stretch your food dollars and increase healthy eating if you are flexible and make it a habit. Find a planning system that works for you and stick with it. Use your meal plan as a guide so it can be changed if something comes up. By being prepared, you are bringing a collected calm and power to yourself and your kitchen.
The Community Cancer Center offers a variety of supportive and educational groups and programs, free of charge, to help patients and families cope with cancer and its effects. For more information, go to their website at cancercenter.org.
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