Tips For Busy Families

Plan Your Meals• Planweeklymealsbasedon

yourfamily’sschedule.• Usehearthealthyrecipes.

Use a Shopping List• Makeashoppinglist

basedonyourmealplanfortheweek.

• Savemoneyandtimebymakingonlyonetriptothestore.

Share Tasks• Includechildrenandothermembers

ofyourfamilyinshopping,preparingmealsandcleaningup.

• Cleanupasyoucook—youwillhavelesstocleanupafteryoufinishcooking.

Prep and Cook in Advance• Packyourlunchthenightbefore.• Cutandwashvegetables,and

makeenoughgreenleafysaladfor2days.Donotadddressinguntilyouarereadytoeat.

• Whenyoucan,cooklargeamountsoffoodsthatfreezewell(e.g.,pasta,soups,stews)

• Splitmealsintofamily-sizeportionsandfreezerightawayaftercooking.Usethemlaterinthemonth.

• Preparemealsinaslowcooker,orcrock-pot.

Cook Simply• Steamvegetablesandserve

themwithoutsauces.• Broil,boil,grill,bake,orroastmeats.• Makeone-potmeals,suchasstews

andcasseroles.• Usefrozenpre-choppedvegetables.• Learnsimplerecipesthatcanbe

madeinlessthan30minutes.

Keep Quick Snacks on Hand• Trythesehealthysnacks:

» Freshfruitsandvegetables» Whole-grain,ready-to-eatdrycereal

» Fat-freeandlow-fatyogurt» Fat-freeandlow-fatcheese» Unsaltednuts,seeds,andcrackers

Use Herbs and Spices• Chopfreshherbsandplaceinicecube

trays.Filltrayswithwaterandfreeze.Storethefrozencubesinaplasticbag.Thawoutwhenyouneedherbs.

• Growyourfavoriteherbsonasunnywindowsill.

• Keepdriedherbsonhand.Oneteaspoonofdriedherbsisequalto3teaspoonsoffreshherbs.

December 2013