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Tips For Busy Families Plan Your Meals • Plan weekly meals based on your family’s schedule. • Use heart healthy recipes. Use a Shopping List • Make a shopping list based on your meal plan for the week. • Save money and time by making only one trip to the store. Share Tasks • Include children and other members of your family in shopping, preparing meals and cleaning up. • Clean up as you cook—you will have less to clean up after you ﬁnish cooking. Prep and Cook in Advance • Pack your lunch the night before. • Cut and wash vegetables, and make enough green leafy salad for 2 days. Do not add dressing until you are ready to eat. • When you can, cook large amounts of foods that freeze well (e.g., pasta, soups, stews) • Split meals into family-size portions and freeze right away after cooking. Use them later in the month. • Prepare meals in a slow cooker, or crock-pot. Cook Simply • Steam vegetables and serve them without sauces. • Broil, boil, grill, bake, or roast meats. • Make one-pot meals, such as stews and casseroles. • Use frozen pre-chopped vegetables. • Learn simple recipes that can be made in less than 30 minutes. Keep Quick Snacks on Hand • Try these healthy snacks: » Fresh fruits and vegetables » Whole-grain, ready-to-eat dry cereal » Fat-free and low-fat yogurt » Fat-free and low-fat cheese » Unsalted nuts, seeds, and crackers Use Herbs and Spices • Chop fresh herbs and place in ice cube trays. Fill trays with water and freeze. Store the frozen cubes in a plastic bag. Thaw out when you need herbs. • Grow your favorite herbs on a sunny windowsill. • Keep dried herbs on hand. One teaspoon of dried herbs is equal to 3 teaspoons of fresh herbs. December 2013

Plan Your Meals Cook Simply · Use them later in the month. • Prepare meals in a slow cooker, or crock-pot. Cook Simply • Steam vegetables and serve them without sauces. • Broil,

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Page 1: Plan Your Meals Cook Simply · Use them later in the month. • Prepare meals in a slow cooker, or crock-pot. Cook Simply • Steam vegetables and serve them without sauces. • Broil,

Tips For Busy Families

Plan Your Meals• Planweeklymealsbasedon

yourfamily’sschedule.• Usehearthealthyrecipes.

Use a Shopping List• Makeashoppinglist

basedonyourmealplanfortheweek.

• Savemoneyandtimebymakingonlyonetriptothestore.

Share Tasks• Includechildrenandothermembers

ofyourfamilyinshopping,preparingmealsandcleaningup.

• Cleanupasyoucook—youwillhavelesstocleanupafteryoufinishcooking.

Prep and Cook in Advance• Packyourlunchthenightbefore.• Cutandwashvegetables,and

makeenoughgreenleafysaladfor2days.Donotadddressinguntilyouarereadytoeat.

• Whenyoucan,cooklargeamountsoffoodsthatfreezewell(e.g.,pasta,soups,stews)

• Splitmealsintofamily-sizeportionsandfreezerightawayaftercooking.Usethemlaterinthemonth.

• Preparemealsinaslowcooker,orcrock-pot.

Cook Simply• Steamvegetablesandserve

themwithoutsauces.• Broil,boil,grill,bake,orroastmeats.• Makeone-potmeals,suchasstews

andcasseroles.• Usefrozenpre-choppedvegetables.• Learnsimplerecipesthatcanbe

madeinlessthan30minutes.

Keep Quick Snacks on Hand• Trythesehealthysnacks:

» Freshfruitsandvegetables» Whole-grain,ready-to-eatdrycereal

» Fat-freeandlow-fatyogurt» Fat-freeandlow-fatcheese» Unsaltednuts,seeds,andcrackers

Use Herbs and Spices• Chopfreshherbsandplaceinicecube

trays.Filltrayswithwaterandfreeze.Storethefrozencubesinaplasticbag.Thawoutwhenyouneedherbs.

• Growyourfavoriteherbsonasunnywindowsill.

• Keepdriedherbsonhand.Oneteaspoonofdriedherbsisequalto3teaspoonsoffreshherbs.

December 2013

http://www.nhlbi.nih.gov/health/public/heart/other/ktb_recipebk/

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