Meal Planning Tips for National Nutrition Month®

March is National Nutrition Month®, a designated time to focus on building healthy habits “Bite by Bite” for improved nutrition and wellness. One simple way to start eating healthier at home is to make a weekly meal plan. This does not have to be complicated or expensive – a simple list of dinner ideas for most nights of the week is a great starting point!

Last week, Cooking Matters participants at Gleaners learned about tips for meal planning and shopping on a budget. The Cooking Matters program is offered quarterly at Gleaners’ on-site food pantry in partnership with Indy Hunger Network. 

Cooking Matters participants proudly hold up their graduation gifts for completing the free 6-week course.

​This particular lesson was taught by a Registered Dietitian and IUPUI dietetic intern. Here are some of the points they covered with the group:

• Meal planning can help you save time and money at the store, reduce food waste, and  work a variety of home-cooked meals into your diet.
• Begin by seeing what you already have at home - are there foods in your pantry, fridge, or freezer that need to be used?
• Make a grocery list as you run out of things - this helps avoid impulse buys or making extra trips to the store.
• Use MyPlate as a guide for including healthy choices from all five food groups in meals.

• Be flexible and realistic. Plan for quick meals on busier nights of the week. Make double batches of recipes on days when you have more time to cook. Use recipe "shortcuts" like pre-cut frozen vegetables, rotisserie chicken, or canned beans to save time.
• Shop with sales, coupons, and manager's specials at the grocery store. Compare the unit price of items (cost per ounce or pound) rather than the total package price to find the best deals. Buying in bulk or generic brands can help you stick to your budget too!
• Buy fresh produce that is in season for better taste at a lower price. SNAP participants can use programs like Fresh Bucks that match SNAP dollars at participating farmers markets. These programs can help you get even more fruits and vegetables for your money!

Gleaners strives to promote the health of those we serve by providing a variety of nutritious, meal-making foods, offering healthy recipe ideas and nutrition education opportunities, and partnering with community organizations that offer other services our clients may need.