EAT HOW YOU WANT TO FEELMEAL PLANNING ADVICE

MAP OUT YOUR GROCERY LIST WITH QUICK SOLUTIONS TO PLAN OUT HEALTHY DISHES AND SNACKSGET ORGANIZEDTo help get started, keep this list at your fingertips as a guide to your grocery selections. Think of them as a part of your toolkit for healthy (and affordable!) eating:

- Grocery store flyer

- Your PC® points and PC Plus® offers

- A favourite cookbook or cooking magazine marked with healthy recipe choices

- Tried and true wholesome family favourites you don’t necessarily need a recipe for – keep a running list with any need-to-know details or notes

- Browse the hundreds of “Healthier Choices” recipes listed on pc.ca

- Check your pantry, fridge and freezer first, then include those foods you already have into your meal plan

- Make a list of staples – those items that are essential in your home like eggs, milk and olive oil – and keep it handy so family members can note when something runs out

Tip: Take a look at what days you will have time to prepare meals and those when you’ll need more simple solutions at hand – plan meals accordingly

PLANAHEAD 2

BUILDMEALS

START PLANNING Use the next few pages to help you build your own better meals, with an abundance of food options to inspire, and guidelines designed to showcase just what healthy plate portions are all about.

- Let “cook once, eat twice” be your mantra, making enough to tide you over for additional meals the next day or two (or freeze for later)

- Packing your own lunch versus purchasing each day is easier on your wallet, and keeps you in charge of both ingredients and portion sizes

- If your dinner is lacking in vegetables then add a salad, raw vegetables and dip, steamed chopped vegetables or cooked frozen vegetables

- Stay hydrated – keep a reusable water bottle nearby as a reminder to sip water regularly during the day

Tip: When planning your meals, think of what fruits and vegetables are ripe, ready and in season

3

GRAINS AND MORE- Bagels - Bread - Bulgur- Buns and Rolls - Cereal - Crackers- Couscous - English Muffins - Farro- Granola Bars - Naan - Oats and Oatmeal- Pancakes - Pasta - Pita- Quinoa - Rice - Rice Noodles- Rye - Tortillas - Waffles

Did you know potatoes, corn, squash, turnip, sweet potato and parsnips count in this category too?

MEAT AND MORE- Almonds - Beef - Black Beans- Chicken - Clams - Chickpeas (hummus)- Crab - Duck - Eggs- Fish - Kidney Beans - Lamb- Lentils - Liver - Lobster- Mussels - Oysters - Nut Butters (all types)- Peanuts - Pork - Pumpkin Seeds- Sausages - Scallops - Seed Butters- Sunflower Seeds - Shrimp - Turkey- Veal - Venison - Walnuts

MILK AND MORE- Cheese (any type) - Cottage Cheese - Fortified Almond Milk- Fortified Rice Milk - Fortified Soy Milk - Greek Yogurt- Kefir - Milk - Ricotta- Skim Milk Powder - Sour Cream - Yogurt

Did you know Cow’s Milk, Cheese, Cottage Cheese, Greek Yogurt, and Kefir are all good protein options? Consider these foods when planning your meals and snacks.

BUILD YOUR OWN MEALSTo provide a sprinkle of variety and a dash of inspiration, pick and choose from each of the food groups list when grocery shopping for your meal plan.

VEGETABLES- Arugula - Asparagus - Bean Sprouts- Beets - Broccoli - Brussels Sprouts- Cabbage - Carrots - Cauliflower- Celery - Corn - Cucumber- Edamame - Eggplant - Kale- Lettuce - Mushrooms - Parsnips- Peas - Peppers - Potatoes- Radishes - Spinach - Squash- Sweet Potato - Swiss Chard - Tomatoes- Turnip - Zucchini

FRUIT- Apples - Apricots - Avocado- Bananas - Blackberries - Blueberries- Cherries - Cranberries - Dates- Figs - Grapefruit - Grapes- Kiwi - Lychee - Mango- Melon - Oranges - Nectarines- Peaches - Pears - Pineapple- Plantain - Plums - Pomegranate- Prunes - Raisins - Raspberries- Rhubarb - Strawberries

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1/4 MEAT & MORE

1/2 FRUIT OR VEGETABLES

1 SERVING MILK & MORE

1/4 GRAINS & MORE

1/3 MEAT & MORE

1/3 FRUIT OR VEGETABLES

1/3 GRAINS & MORE

PERFECTPORTIONS

1 SERVING OF FRUIT (OPTIONAL)

LUNCHPressed for time? Make your lunch the night before using dinner leftovers in easy mixed dishes like sandwich wraps or salads. Aim for 3 to 4 food groups, and enjoy half of your lunch plate as vegetables.

1 SERVING MILK & MORE

BREAKFASTAim to include at least 3 food groups at your breakfast. Choose whole grains, a protein containing food, and fruit and/or milk and alternatives to start your day off right.

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1/3 MEAT & MORE

1/3 GRAINS & MORE

1/3 FRUITS OR VEGETABLES

1/4 GRAINS & MORE

1/2 FRUIT OR VEGETABLES

1/4 MEAT & MORE

1 SERVING MILK & MORE

1 SERVING OF FRUIT

(OPTIONAL)

DINNERAssemble dishes like casseroles the night before and pop them in the oven when you get home, or use a slow cooker to have a ready-cooked meal. Or toss together a quick-cooking stir-fry in hardly any time. Enjoy 3 to 4 food groups, including half of your dinner plate as vegetables.

1 SERVING MILK & MORE

IN-BETWEENTo curb hunger between meals, enjoy snacking 2 to 3 hours after eating, choosing selections from 2 to 3 food groups. For a balanced snack, combine a carbohydrate (like whole grains, fruit or milk and alternatives) with a protein.

PERFECTPORTIONS 10

Use the Guiding Stars® rating program to assist you in finding nutritious food choices on shelf labels throughout our stores. Look for 1, 2 or 3 stars (3 being the highest rating), use Guiding Stars® and consider the following when shopping:

Want to learn more? Visit guidingstars.ca to learn more about food star ratings of your favourite foods with our new nutrition fact finder.

FIND GUIDING STARS ON SHELF LABELS FOR SIMPLE NUTRITIONAL CHOICES

IN THE AISLES: Pick up canned or dried beans, peas and lentils for a high fibre meat alternative.

Look for cereals and grains with 4 g of fibre or more and less than 8 g of sugar per serving.

BAKERY: Look for breads, wraps, bagels and pitas with 100% whole grain on the label.

SEAFOOD: Choose fresh, frozen or canned fish and seafood with little or no added seasoning.

Char, herring, mackerel, salmon, sardines and trout are very good choices, as these types of fish contain hight amounts of omega-3 fatty acids.

PRODUCE: Go for fresh or frozen fruits and vegetables.

DAIRY: If drinking a milk alternative, make sure it is fortified with calcium, Vitamin D and Vitamin B12.

Choose cheeses with 20% MF or less.

Eggs, which are high in protein, can be found in the dairy section.

MEATS AND DELI: Choose low sodium options and lean meats.

SHOPSTARS 12

MINDFUL MEAL PLANNINGSWEETEN UPSweeten foods naturally using fruit or fruit purées, such as pitted dates, mashed banana or applesauce.

When baking, enhance flavours with a sprinkle of spice, like cinnamon, nutmeg, cardamom or ginger.

GOOD FATSAim for a small amount – 2 to 3 tbsp (30 to 45 mL) of unsaturated fat each day.

This includes those found in salad dressings, margarine and mayonnaise, along with oil used for cooking. Use vegetable oils such as canola, olive and soybean.

Add avocado to salads and sandwiches. Or have a small handful of unsalted nuts or seeds as part of a snack or salad topper.

SALTYReduce the salt when seasoning, using fresh or dried herbs and spices to flavour your food instead.

When using canned beans and vegetables, rinse and drain well to reduce the amount of sodium.

SET YOURSELF UP FOR SUCCESSAfter grocery shopping, wash and chop your vegetables and keep in containers in the refrigerator for convenient snacking.

Prepare meals in larger batches, then portion and refrigerate or freeze.

Busy weeknights? Go for prepared foods rated by the Guiding Stars® program and pair with options from other food groups (like fresh vegetables, whole grains and lean protein) to create quick and easy meals and snacks.

PREPAHEAD 14

CHEWS WISELYPractice mindful eating, taking the time to savour each bite. Eating slowly and without distraction can help to be aware of fullness cues.

When possible, sit down to enjoy mealtime at the table with friends and family. Eat at similar times each day, if possible.

Treat yourself on occasion, but aim to eat half as much of indulgent foods and half as often.

Liquid calories can quickly add up – let water be your beverage of choice most often…or enhance it!

Add berries, mint sprigs, sliced lemon, lime or cucumber to water.

Choose herbal teas, both hot or iced.

Try sparkling water with natural flavour for fun and fizz without any calories.

EAT16

Monday

Sunday

Tuesday

Wednesday

Thursday

Friday

Saturday

WEEKLY MEAL PLANFruit and Vegetables:

Grains and More:

Meat and More:

Other:

Milk and More:

Condiments, oils, herbs and spices:

Household Supplies:

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The information provided is for personal use, reference and education only and is not intended to be a substitute for a physician’s advice, diagnosis or treatment. Please consult your physician for specific information on personal health matters. ®/™ Trademarks and logos are trademarks of Loblaws Inc. All rights reserved. ©2017

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