• Plan Meals Weekly
• Make a grocery list for the items you need for that week, along with any staples you may have run out of
• Stick to the list:
  1. It you will save money by not buying things you don’t need
  2. You won’t purchase food that you will forget you have, and will eventually throw out later because it expired
  3. Don’t buy junk food or processed foods!
• Dinners: Think ...
  1. Main Course – limit beef consumption; choose lean meats and poultry without skin.
  2. Veggie or Salad (homemade dressings are better)
  3. Fruit
  4. Breads, rolls (occasionally) – choose whole wheat or multi-grain vs. white
  5. Dessert (occasionally) – fruit is a good substitute on a regular basis.
• Breakfasts: Think ... protein, fruits, whole grain, 100% juice, oatmeal, low-fat yogurt etc.
• Snacks: Choose healthy snacks such as fruit, veggies, baked crackers and snacks, popcorn (no butter or very little), low-fat cheese, yogurt, walnuts, almonds, dried fruits, hummus, salsa etc.
• Bake, grill or broil; never fry.
• Try to eat 2 servings of fish each week (to get Omega 3 in your diet, which is a good fat).
• Limit your sugar and salt intake.
• Limit soda, caffeinated beverages and alcohol consumption. Drink water at times as an alternative. If you consume alcohol with dinner, be sure to drink water along with it.