You can use Canada's Food Guide to plan meals for yourself, your family or friends.
Planning meals helps you:
- Eat well by varying your food choices throughout the day and week;
- Save time by planning and shopping ahead and reducing trips to the grocery store; and
- Get meals on the table faster with less stress
Meal planning doesn't have to take a lot of time! Do it once or twice a week when you write out your shopping list. The more you plan the easier it gets. A little planning goes a long way in helping you have healthy eating habits.
- Menu plan - Use a piece of paper, calendar, or a menu planner to jot down your meal ideas.
- Grocery list - Write down the foods you need for the next few days or week.
- Go shopping - Buy the foods you need on your grocery list.
- Start cooking - Post your meal plan on the fridge so whoever gets home first can start the meal.
Meal Planning Checklist:
- Eat at least one dark green and one orange vegetable each day.
- Choose vegetables and fruit with little or no added fat, sugar or salt.
- Have vegetables and fruit more often than juice.
- Make at least half of your grain products whole grain each day.
- Choose grain products that are lower in fat, sugar or salt.
- Drink skim, 1% or 2% milk each day. Drink fortified soy beverage if you do not drink milk.
- Select lower fat milk alternatives.
- Have meat alternatives such as beans, lentils and tofu often.
- Choose at least two Food Guide Servings of fish each week.
- Select lean meat and alternatives prepared with little or no added fat or salt.
- Include a small amount of unsaturated fat each day.
- Satisfy your thirst with water.
- Limit foods and beverages high in calories, fat, sugar or salt.
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