Providing healthful meals for a family or just yourself can be a challenge with today’s economy and hectic lifestyle. We know that eating a healthy diet helps to control weight and impacts other health factors such as blood pressure, diabetes, etc.  Purposefully planning a healthy diet can avoid many of the consequences of these chronic diseases; additionally, one can avoid the costly expense of treating these health issues. 

In 2009, the USDA Economic Research Service indicated that 47.5 cents of every food dollar was spent on eating out.  While eating out has its benefits socially and can be a time saver, when it becomes the norm it impacts on the overall diet and food dollar spent.  Research trends indicate that the more meals eaten away from home generally the more calories consumed with higher amounts of fat, saturated fat and sodium.  Also, meals eaten away from home are lower in calcium, fiber and iron than meals eaten at home.  This data notes that meals eaten at home are generally more healthful and contain more fruits and vegetables. 

When initially planning menus, start small with a week or two.  It may help to plan breakfasts and dinner leaving the leftovers for lunch.  You can easily make a menu sheet including breakfast, lunch, supper and a couple snacks, or a free resource can be found at the Organized Home web site (http://organizedhome.com/sites/default/files/printable/notebook_food_menu_planner_weekly_list.pdf). 

Touch base with those for whom you will be planning for.  If they feel that they have a part in the menu selection, they will be more likely to take part in the meal.  Consider also your stock of food on hand, specials at local grocery store(s) and seasonal foods. 

For those busy days plan quick easy meals, or those that can be prepared beforehand.  Leftovers are also an option.  Lastly, when planning, purposefully plan for variety, balance and moderation.  The USDA Fruit & Vegetables – More Matters web site can offer further menu planning tips and shopping suggestions for a healthful diet (http://www.fruitsandveggiesmorematters.org/?page_id=4).