Planning, Shopping, and Preparing Meals

You may be responsible for assisting the client plan/ cook meals and shopping for groceries. There are some steps you can follow to make this job easier and more efficient.

Make a Meal Plan

Work with the client to plan meals several days in advance. Start by planning the main dish and then
decide what else to include. Use the Healthy Eating Plate to include enough foods from each food group. When planning meals, consider:

• what foods the client prefers;
• any leftovers that need using up;
• what’s in the freezer or the cupboard;
• what’s on sale this week or any coupons you have; and
• how much time you will have to cook or the client’s abilities if they will be cooking for themselves.

Make a Shopping List

Look at your meal plan and make sure you have the needed ingredients. Write down any items you need to buy at the store. Use the Healthy Eating Pyramid to choose the best kinds of foods from each group. For example, if your meal plan includes bread, make sure you buy whole-grain bread. Once you have your list for the week, it is time to go shopping.

Shop Smart

Fresh fruits, vegetables, and proteins have more nutrients and fewer added ingredients than processed foods. Packaged meals like frozen dinners often contain lots of added fats, sugars, and salt. Frozen and canned fruits can be healthy, but look out for added sugar and salt. To save money, buy foods that are on sale or in season. Remember to look at the price per weight rather than the unit price when comparing items. Always try to eat before you go shopping so you won’t be tempted to purchase snack foods.

What are some smart shopping ideas you know that might help others?

Reading Food Labels

Read the nutrition facts labels on packaged foods. Try to buy products that follow the guidelines of good nutrition. 5% or less of the daily value (DV) is “low” and 20% or more is “high.” Look for products that are:

• low in saturated fat, cholesterol, sodium, and added sugars; and
• high in dietary fiber and protein.

The ingredients list can also be used to check if a specific ingredient is in the food or product. This is especially important if a client has allergies or other reasons to avoid particular items.