Shopping & Meal Planning Tips

Health Promotion

A little preparation goes a long way in making healthy eating easier and more affordable. Smart shopping and simple meal planning can help you build balanced meals, reduce food waste, and save time during busy weeks. With practical tips and flexible strategies, you can create a routine that fits your schedule and supports your well-being.

Tips for Eating on Campus: 

  • Plan ahead: make sure you have time to visit a dining location between classes (make a routine)
  • Branch out: try new things, rotate choices, visit different stations
  • Utilize the Ozzi Reusable to-go containers
  • If you can’t make it to the dining hall, pick energy-sustaining snacks:
    • Mix macronutrients: carb/protein/fat
      • Protein & fat help you stay full longer
      • Whole grains/complex carbs (fiber) slow absorption of sugars

Tips for Meal Planning: 

  • Plan ahead: determine a day(s) to shop for the week, to prep, to cook
    • Pre-portion bulk items, produce
    • Think about barriers/limitations
  • Find recipes: online, cookbooks, from friends, where else?
    • Look at ingredients, time, # servings, equipment
    • Consider balance of fruits/vegetables, grain, protein
  • Intentionally navigate the grocery store with a list
  • Look at packaging: read Nutrition Labels, ingredients lists, ignore front of package labeling

Tips for Grocery Shopping: 

  • Go prepared: plan your menus, look up recipes, and MAKE A LIST
  • Start on the perimeter of the store
  • Don’t shop on an empty stomach
  • Read the Nutrition Facts labels & ingredients
  • Look for terms like “whole” & “no salt added”
  • Ignore front of packaging claims
  • Don’t avoid canned & frozen produce, beans,

Adapted from http://www.heart.org/en/healthy-living/cooking-skills/shopping/grocery-shopping-tips