Set a goal to plan daily menus for a week at a time. It will save time in the long run. Have family members help in the planning. Save your menu plans and reuse them.
• Plan your menu based on what’s on sale at your local grocery store. Fruits and vegetables that are “in season” usually are less expensive and of better quality.
• Include a variety of colors and flavors in menus. Serving colorful carrots, sweet potatoes, corn or green beans as a side dish adds nutrition and makes a meal look more appealing.
• Vary the textures of meals. If you serve a meat such as roast beef or chicken, accompany it with soft mashed potatoes and a crisp vegetable salad. Serve crusty breads beside casseroles, stews and soups.
• Remember to serve “hot” food hot and “cold” food cold!
• Try to fit in at least three whole-grain foods every day. Try whole-grain cereal for breakfast, a sandwich on whole-grain bread for lunch, or a whole-wheat pasta dish for dinner.
• When you add a “new recipe” to your menu, pair it with a recipe your family has tried and liked!
• Serve low-fat milk with meals to help your family meet its calcium needs. Most people need at least three cups of milk per day.
• Share kitchen duties with others in the household. If you prepare the main entrée, have someone else make the side dishes, salad or dessert. Children can learn many skills by helping in the kitchen.
• Think of leftovers as “planned-overs.” Use “planned-overs” to save time in the future.
For example, make extra portions of meat and freeze them in recipe-size portions. Make a double batch of lasagna and freeze one for later. Have extra roast? Chop it up, add barbeque sauce and place it on a bun for a quick lunch or dinner the next day.