Meal Planning: The Key to Successful Change in Eating Habits- by Guest blogger, Carol Capozza, MA, RD, Patient Services Operations Manager

Carol Capozza, MS, RD, Patient Services Operations Manager,
Stanford Health Care Food and Nutrition department 

As we observe National Nutrition Month in March http://www.eatright.org/resources/national-nutrition-month,  we will be featuring articiles from Registered Dietitians from Sodexo at Stanford Health Care as well as Stanford Health Care Registered Dietitians.   

This week, we are featuring an aritlce from Carol Capozza, MS, RD, Patient Services Operations Manager at Stanford Health Care on Meal Planning. 

Who wakes up in the morning and looks at the alarm clock and says no time for breakfast? Hunger hits, it’s midafternoon and you haven’t eaten since last night?  Who can relate to getting home after a busy day at work or afternoon doing errands and look in the refrigerator, freezer or pantry to see what to eat for dinner?  We have all faced that scenario and many decide what to eat in the spur of the moment.  We are so fortunate to have access to food through all types of venues and services.  Planning meals can help!

Is it important to plan every meal, day or week?  Starting small can be more manageable, but diving in to plan each meal for the week will create more automation the rest of the week.  Healthy can include all types of meals, but keep it varied, fresh and smaller plates as all foods fit.  Ready set go!

Schedule:  What’s on your calendar?  Meetings, events after work or kid activities. How many meals do you prepare at home?  How many meals may be take out, restaurant, mail order meal service etc.?  Consider prepping meals in advance for your busiest days.

Meal planning:  Most people have a repertoire of meals that they create on a regular basis.  In order to add variety, check out Delish or Buzzfeed videos for simple ideas for new menu items.  The videos are great as you see the delicious looking food that looks super simple to prepare. I love to use the grocery store and recipe applications that can give you great ideas.  These resources can help you develop your shopping list.  Build your main entrée and surround with salad, vegetable and fruit.  It’s all about balance.  If you don’t have a lot of time in the morning, try preparing an easy breakfast item for the next morning to grab and go.

Shopping list:  Check out your favorite grocery store sale items and based on the schedule for the week to help drive your menu.  Make sure to include your go to staple items for your back up plan.  These items may include fresh fruits, fresh vegetables, grains, chicken/beef stock, grains, and dairy.  As a back up plan you can easily prepare a stir fry, soup or pasta dish with these staple items.

Meal preps: Wash and prep vegetables for dishes that you may be planning for the week and store in  air tight container to minimize oxidation.  Cut up proteins (i.e. beans, tofu, chicken, beef, etc.), sautee or marinate to reduce prep time to cook.  Lunches can be prepared right after dinner if you plan to take left overs.  Choose a compartmented container if you want to reduce mixing flavors.  Don’t forget water or flavored sparkling water.

Cooking: Keep it simple, maybe cook part of the recipe ahead and this can help your 30 minute meal come to reality quickly. 

Storage: Some dishes you may want to prepare larger quantities to freeze in individual serving containers as a quick prep meal.

Enjoy fresh new flavors and variety to keep it interesting!