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Easy, Cost-Effective Ways to Eat Healthy

2020 Fall
by Holly Miner
Holly Miner is the MSU Extension Family and Consumer Sciences and 4-H agent in Big Horn County.

When schedules get busy, it is easy to fall into a routine of preparing the same meals over and over again, or resorting to eating pre-packaged foods. Few people have time at the end of a long day to decide what to make for dinner, grocery shop, and make the meal. Meal planning in advance can reduce the pressure by facilitating more efficient grocery shopping and removing the need to think creatively about dinner at the end of a long day.

Planning meals ahead of time allows you to account for busy days and prep food on days that are not as full of activities. Meal planning may seem daunting, but here are a few steps and ideas for getting started:

  1. Start by planning a few days per week, then work up to planning a week of meals.
  2. Complete an inventory of food on hand.
  3. Grab a notebook to get started, or use a computer spreadsheet, or mobile phone meal planning app.
  4. List each day of the week and consider time constraints on different days.
  5. Planning to prepare extra portions to guarantee leftovers is a great approach for easy lunches or dinners on the busiest days.
  6. Plan easy-to-prepare meals and leave more labor-intense meals for less busy days.

A nutritious meal should include food from all five food groups, which is easy to follow using the USDA MyPlate guidelines.

  • Vegetables and fruits add color and nutrients and should cover half the plate.
  • Beans, lentils, eggs and cheese, as well as lean meats, are all good sources of protein.
  • Half of the grains should be whole grains.
  • Low fat dairy products (such as low-fat yogurt or 1% milk) contain all the nutrients but not the fat of whole milk and are one easy way to reduce overall fat intake.

Meal planning can be helpful in a variety of ways, from simplifying shopping and saving money, to increasing family time.

Simplify Shopping
Meal planning makes shopping easier with a detailed shopping list, focused on what is needed. Review the recipe for each planned meal to create the list. Consider writing the list with items organized according to the store layout. The grocery list is simpler if you can use the same vegetable, protein, or grain for more than one meal.

Reduce Costs
Plan meals around promotions, coupons, or items on sale at the local grocery store. Shopping at farmers’ markets or growing vegetables are other ways to include fresh foods that may cost less. A shopping list also reduces impulse buying.

Reduce Stress and Save Time
Preparing food ahead of time makes mealtime on busy days less stressful. For example, if tacos, sloppy joes, or hamburger casserole are all on the menu, prepare all the meat ahead on the weekend by browning and adding onions. Cool and package the cooked meat per meal, then when you make each, add spices or other ingredients. This greatly reduces time in preparation and cleanup. To avoid foodborne illness, these prepared foods should be used within a few days or frozen for use later in the week. Another time saver is to make a casserole or lasagna ahead of time and freeze. This is a great way to have a nutritionally-balanced meal ready to go quickly. Consider making two casseroles at the same time, eat one right away and freeze the other. A frozen casserole is easy to prepare by taking it out of the freezer to thaw the day ahead, then bake as normal with the temperature reaching 165° when tested with a thermometer.

Help Provide Tasty and Nutritious Meals
Meals can be more enjoyable if they include a variety of textures and temperatures. A hot main dish, cool salad, and a roll would provide hot/cold/warm foods as well as soft and crispy components. Side dishes are a fun way to add color, texture, and nutrients. Lettuce salads can hold a variety of vegetables or fruits. Spinach salad with mandarin oranges, strawberries or raspberries is a delicious addition to any meal. Add variety to leafy green salads by adding different combinations.

Encourage Family Time
Involve family or others in the household in the meal planning process. Ask younger family members what their favorite meals are and try to work those into meal planning. When children and adults participate in food choices, planning, purchasing, and preparation, it can increase the fruits and vegetables they eat. Consider birthdays, special events, or theme nights. If your family likes tacos, plan for Taco Tuesday every other week. Children can be great helpers in the kitchen to wash vegetables, set the table, toss salads, and cut fruits such as bananas or strawberries.

Meal planning doesn’t need to be complicated or all encompassing, start out slowly and build up to a weekly menu. Remember if the meal plan doesn’t work, then try again. Find items that family members like and are enjoyable to prepare. Celebrate your success. Providing nutritious meals for the family and making mealtime less stressful is a great way to keep everyone happy and healthy!

For more information about MyPlate or to create your own MyPlatePlan visit: https://www.choosemyplate.gov/resources/MyPlatePlan