Meal Planning During School

 

 

Not sure how to have healthy, family meals now that school has started?  Don't worry -- we can help!  Try a few of these tips to help make meal planning easier during the busy week.

1. Plan ahead.  Have a day off?  Sit down and plan what you will fix each night for dinner for the next week.  Think about nights that you may get home a little later and plan to have leftovers for a quick meal.  This will also help when going to the grocery store and gathering all ingredients for the week ahead.  For more quick and easy meal tips, visit our previous blog post on quick and easy meals. 
2. Use a slow cooker.  Place all ingredients in a slow cooker and let them simmer all day.  When you come home in the evening, dinner is ready!  Check out our previous blog post on Slow Cooker Meals for recipes and ideas. 
3. Food pantry staples.  There are several food items to keep on hand for quick dinner ideas.  Keep these items on hand in case you are running short on time to prepare a quick, healthy dinner.
4. Canned food.  Canned foods can be very helpful when looking for quick meal ideas.  Use canned meats such as chicken or tuna, beans, and vegetables with no salt added or reduced salt.  Try these canned food meal ideas to prepare a healthy dinner for your family?

Do you have tips on preparing quick and easy dinner ideas during the school year?

Saving Money on Food Away from Home

 

Did you know that the average family eats out 4-5 times a week?  For many of us, fast food and casual dining restaurants such as Applebee's and Ruby Tuesday are fast and convenient options to feed our families and treat ourselves.  However, if enjoyed too often, these restaurant meals could break our budgets and add extra inches to our waistlines.

Here are a few tips to help you save money and calories when eating away from home:

• Make a budget. Decide how much money you will spend on food away from home each week or month.  Then stick to this budget!
• At fast food restaurants, order healthy options from the dollar menu, such as salad with low-fat or fat-free dressing, grilled chicken, fruit and yogurt parfait or a baked potato.
• Drink water instead of soda.
• Eat family style.  Make the most of large portion sizes and share food with a friend or family member.
• Order a salad!  Salads are often the lowest priced menu items and are great for you.
• In a hurry?  Buy a rotisserie chicken and prepare your sides at home.
• Do you have pesto, salsa or tapenade in your refrigerator?  If so, buy a can of tuna and make a quick and easy tuna salad at home.  See recipe below.

Which of these suggestions do you think you might try?  Do you have other suggestions?  Please share your ideas with us!

Quick and Easy Tuna Salad

Ingredients
1 can chunk light tuna in water (drained)
2 teaspoons mayonnaise
1 teaspoon olive oil
1 tablespoon pesto, salsa or tapenade
Salt and pepper, to taste


Directions
1.  In a small bowl, carefully mix the ingredients.  Serve on a bed of lettuce and enjoy!

Note:  For a chunkier tuna salad, do not over mix the tuna as it tends to break apart very easily.

Shop Smart for Fruits and Vegetables

Grocery shopping can be overwhelming at times but it doesn't have to be!  By planning ahead, sticking to your shopping list, comparing shelf labels to find the best price, and using store coupons you can save time and money.

Here are some money-saving tips for buying fruits and veggies at the grocery store!

Shop Smart Fruit and Veggie Tips:

1. Cutting and preparing your own fruits and veggies can save you money.  Try purchasing whole carrots, heads of lettuce, and other uncut veggies.
2. Compare unit prices to find the best deal.  Often times the unit price is found on the shelf tag, listed separately from the retail price.

3. Buy fresh, frozen and canned fruits and vegetables, they are all healthy choices.  Canned and frozen produce can cost less than fresh when fruits and veggies are not in season.
4. Choose canned foods with the least amount of salt.  Next time you're at the store try comparing the sodium in regular cans of vegetables with sodium levels in "low-sodium" or no salt added" cans.
5. Drain and rinse canned vegetables.  Rinsing canned vegetables before cooking or serving reduces added salt.
6. Choose fruits packing in 100% juice or water instead of sugary syrup.
7. Select frozen fruits and veggies without added sauces.

Check out our new Shop Smart at the Store:  Fruits and Veggies video to help you save time and money at the grocery store.

Frozen Fruits and Vegetables are Nutritious "Fast Foods"

Have you ever thought of frozen fruits and vegetables as "fast foods"? They are exactly that!  Frozen produce that comes prepared and ready to use within minutes.  These foods are great to use in soups, stews, casseroles, breads and desserts.  Frozen fruits and veggies are packed with vitamins, minerals and fiber making them healthy food choices.  Using frozen produce in planning meals can help your family members get in their fruits and veggies each day.  When time is short, visit the frozen fruit and veggie aisle in your grocery store for some healthy "fast food" to complete your meals.

When buying frozen fruits and vegetables remember: 

• Frozen fruits and vegetables are frozen at their peak freshness.  They have the same amount of nutrients as fresh fruits and vegetables.
• They often cost less compared to out-of-season produce.  This will help you to stay within your food budget.
• They have a long shelf life (up to 6 months).  Plan several meals and buy the larger size to save money.
• Frozen fruits and veggies take less time to prepare.  Steaming and microwaving in small amounts of water saves time and vitamins.
• They are available year-round.  Watch for sales of your favorite fruits and veggies and stock up.
• Choose fruits and veggies without sodium, sugar or extra butter and sauces.  This allows you to decide the amount and kind of seasonings to use.  They are usually cheaper and will keep calories down.

Use frozen fruits and vegetables often as "fast food" to save time and steps when preparing meals!  Try this healthy vegetable omelet.

Vegetable Blend Omelet

Ingredients
Vegetable oil spray
1 cup frozen mixed vegetables
1/4 teaspoon garlic powder
4 eggs
2 Tbsp water
1 Tbsp grated parmesan cheese or 1/4 cup low fat cheddar cheese

Directions
1.  Spray skillet with vegetable oil spray.
2.  Cook vegetables 2-3 minutes on medium heat.
3.  Put vegetables in a small bowl. Set aside.
4.  Beat eggs and water until well blended.
5.  Spray skillet with vegetable oil spray.
6.  Pour egg mixture into heated skillet.  Cook over medium heat until eggs begin to set.
7.  Lift cooked mixture with your spatula, allowing uncooked mixture to flow underneath.
8.  When omelet is set but still moist, place vegetables and chees on half the surface.
9.   Fold omelet in half so vegetables and cheese are covered.  Continue cooking 2-3 minutes.

Makes 3-4 servings.

Healthy Food Doesn't Have to be Expensive

How do you eat well on a budget?  First, eat at home!  Eating out is expensive and very often restaurant food is high in fat and calories.  Your family will eat so much better around your kitchen table!

You will need 3 main skills to eat meals at home on a budget:

1. Plan meals ahead of time.
2. Purchase food carefully to save money. 
3. Prepare your own foods. 

Planning Meals Ahead of Time
Set aside some time to plan meals for a week.

• Check for sales and coupons in the newspaper and online.
• Look in your refrigerator and cabinets to see what you already have.
• Choose a simple recipe or two to try.
• Plan the meals you will have each day for the coming week. Think about what is on sale, what you have on hand and what your family likes to eat.  Write it down!
• Make a shopping list of the foods that you will need to buy.

Purchase
There are many ways to save money at the grocery store. Here are a few.

•  Buy groceries when you are NOT hungry.
•  If possible, shop alone  (so you can take the time to compare prices). 
• Shop once a week.
• Stick to your list unless you see a bargain that you know you will use.
• Buy store brands -- they are usually cheaper than name brands.
• Buy fruits and vegetables that are "in season".  
• Avoid convenience foods.  They usually will cost more.

Prepare

Take time to learn to cook.

• Start with simple foods and enjoy your success in a great meal!
• Look at cookbooks or online and learn the basics.
• Make double the amount of food that you will need and store some in the freezer for a later date.
• Have your children help in the kitchen.  They will love it, and are more likely to eat foods that thye have helped prepare.

This will be a start to cooking foods at home. For more information on planning healthy meals, shopping tips, cooking and recipe ideas, check out the Eat Smart website or USDA MyPlate Website.