TIPS FOR HEALTHY,THRIFTY MEALS

W HY PLAN MEALS?

good use of leftovers. This can cut your cooking time

and food costs.

To help you and your family be healthier. When you

plan meals, you can make sure you include enough

foods from each food group. Pay special attention to

serving enough vegetables and fruits in family meals.

TIPS FO R PLANNING

Build the main part of your meal around rice,

noodles, or other grains. Use small amounts of meat,

poultry, fish, or eggs.

To help you balance meals. When you are serving a

food with a lot of fat or salt, you can plan lowfat or

low-salt foods to go with it. For example, ham is

high in salt. If you have ham for dinner, you also can

serve a salad or a vegetable that doesn’t need salt.

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For example, make a casserole by mixing rice,

vegetables, and chicken. Or try Beef-Noodle

Casserole (p. 22) or Stir-Fried Pork and Vegetables

with Rice (p. 26).

To save money. If you plan before you go food

shopping, you will know what you have on hand

and what you need. Also, shopping from a list helps

you avoid expensive “impulse” purchases.

Add variety to family meals. In addition to cooking

family favorites, try new, low-cost recipes or food

combinations.

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For example, if you usually serve mashed potatoes,

try Baked Crispy Potatoes (p. 49) or Potato Salad

(p. 58) for a change.

To save time and effort. When you plan meals, you

have foods on hand and make fewer trips to the

grocery store. Planning also helps you make

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Healthy, Thrifty Meals