Menu Planning Tips

• Plan your meals for the week, for a couple of days, or just plan for a few meals…whatever is easiest for you is OK!
• Start with your most difficult meal to plan. Dinner is often a popular choice.
• Use Eating Well with Canada’s Food Guide to help you plan nutritious meals (visit www.myfoodguide.ca for your copy).
• A balanced meal consists of food from three of the four food groups.
• Start with the meat or meat alternative. Add a couple of vegetables or a salad and a side dish of a starchy food (rice or pasta, or a potato).
• Balance the meal with some fruit and a milk or milk alternative (glass of milk or yogurt).
• Build family favourites into each week.
• Try something new – maybe a new recipe or some ethnic foods.
• Use your menus to help make your grocery lists.

Menu Checklist – does your meal plan include these ideas?

• Do all the meals have foods from at least three of the four food groups?
• Have you included a variety of different foods from day to day?
• Do the menus have a variety of flavours, colours, and textures?
• Is your menu posted on your fridge as a daily reminder?