The Importance of Clean Cupboards
What you bring home and put into you cupboard determines a lot about your health. I have found that the set up for the week is a key to my success in losing and keeping weight off. When I started to lose weight, one of my first assignments was to go though my cupboards and clean out the foods that I should not eat. Next was to bring the right food home and get it organized for the week.
The Power of a Meal Plan
Good planning and shopping sets you up for the success you are looking for. I eat three meals and three snacks a day. I like to plan all of them before I go shopping and then I bring home just what I need to support my goals for the week.
The Nine-Square Shopping List Method
Writing out your menu plan is the first step. Then make a market order by taking and 8 1/2 x 11 sheet of paper and fold it into thirds both from the top to the bottom of the paper and from side to side making 9 squares to put your list on. After folding it I open it up and have 9 squares to write in. Now starting with the top square, I write in produce, dairy, meat, on the middle squares I put frozen, canned, dry goods and across the bottom squares I put household supplies, misc and other errands. Now in each square make your list for everything you need to buy.
These seven tips will help you in creating your list:
1. Work to use as few processed foods as possible.
2. When you buy a packaged item, make sure to check portion size, sodium content, and fats. For example when you buy any tomato sauce, you will see that it has a lot of sodium. My friend turned me onto tomato paste and the sodium is a fraction of what it is in tomato sauce cans. You can add water to the paste and it will take care of most of your need for tomato sauce.
3. I shop on the outside of the store, as that is where you will find the produce, meats and dairy.
4. Frozen is better than canned foods. Often it is suggested that you buy frozen over fresh, as it is frozen within hour of the time it is picked.
5. I watch for sales on lean meat and then I buy in quantities and bring it home and portion in the size that I will use it. Then when I am ready for that item, I take it from the freezer a couple days before I need it and put it in the fridge to thaw.
6. I also watch for sales on whole wheat bread and when I find them I buy in quantity and freeze. I save about 50% on both my meats and my breads.
7. Check the paper for good sales on produce and grocery items before you build your shopping list and plan and buy to save money as well as calories.
