Grocery

Shopping & Meal

Planning
Made Simple

BY KATIE LEVY, BROOKE ROBERTS,

GRACE WALLINGFORD,
& JENNIFER ZIELKE
Pre-Survey
Grocery
Shopping
Learning Objectives
➢ Objective 1: Demonstrate increased self-efficacy to choose healthier foods when
grocery shopping
➢ Objective 2: Discuss the basics of the nutrition label
➢ Objective 3: Identify and define the concept of shopping the perimeter
Building a Grocery List
Objective 1: Demonstrate increased self-efficacy as grocery-shoppers to choose and
purchase healthier foods

◦ Design a game plan

◦ See what you already have
◦ Fill in the gaps
◦ Consider trying new things
Building a Grocery List
◦ Consider healthier options
◦ Write food groups into grocery list to make
sure each group is represented
◦ Include a variety of fruits, vegetables,
grains, protein foods, and dairy or fortified
soy alternatives
◦ Can be budget conscious!
Building a Grocery List
Objective 1: Demonstrate increased self-efficacy as grocery-shoppers to choose
and purchase healthier foods

◦ Read labels
◦ Choose options that are full of nutrients and limited in added sugars,
saturated fat, and sodium
◦ Be selective
◦ Fresh produce is best
◦ Canned and frozen are great alternatives
◦ Pay attention to additives
How to Read a
Nutrition Label
Objective 2: Discuss the basics of the nutrition label

1. Serving size
2. Calories per serving
3. Fat content
4. Sugar content
- 5/20 rule
- Focus on items that have a limited amount
of ingredients as well as ingredients you recognize
Comparing labels
Shopping the Perimeter
Objective 3: Identify and define the concept of shopping the perimeter

◦ The perimeter of a grocery store has

the freshest items
◦ Refrigerated vs. Processed foods
◦ Nutrient-dense foods
◦ Perimeter contains staples
◦ Aisles can be used to supplement
◦ This is where comparing labels is
important
Example
Grocery List
Grocery Shopping can be
Enjoyable
- Try to accomplish your grocery shopping when the store is least busy
- Be prepared!
◦ Have a plan in mind
- Budget friendly
- Be flexible
◦ Consider substitutes
Meal Planning
Learning Objectives
➢ Objective 1: Generate a personalized multiple day meal plan based on provided
format
➢ Objective 2: Identify components of meals that can be made ahead for easy
preparation all week
➢ Objective 3: Describe what components make up a balanced meal
➢ Objective 4: Value that meal prepping increases the ease of eating balanced meals
during the week
➢ Objective 5: Recognize that meal prepping doesn’t have to be complicated
What is a Balanced Protein
Veggies

Meal? Carbs

Components:
- Source of carbohydrates (grains or starches) Protein Veggies

- Source of protein (animal or plant based)

Carbs
- Some fat or oil
- One or more servings of fruit/vegetables
◦ Fill half your plate with fruits and vegetables at
Protein
meals Carbs or
Veggies
 -Increased Dietary variety:
• Eating different types of foods = get enough of important
nutrients
Fruits and Vegetables
• Fiber → for Gut Health
Why does • Vitamins and minerals – antioxidants and important
functions
Balance Protein
Matter? • Support muscles and bones

Healthy fats
• Heart Health, absorb vitamins that dissolve in fat

Starches
• Provide energy
Balance and Meal Planning

You can include your

Plan meals with different favorite/cultural/comfort
types of foods (starch + foods –add other types
protein + fruit/vegetable) of food to them to make
the meal more balanced
Why Not Meal Prep?
- What makes it difficult for you to meal
prep?
- Why might you choose not to?
- What gets in your way?
Why Meal Prep?
- Easier to track and improve on
nutrition goals
- Saves time
- Convenience
- Customization
 Ingredient prepping (wash/peel
veggies, cook rice)

What is meal Batch cooking (larger batches of

dinner for lunch the next day)
Prepping?
Make ahead meals (prepping
whole meals in advance)
There are so many ways to meal
prep!
 ◦ Keep it simple

◦ Use what you have

◦ Shop with a list

How to Meal ◦ Prepare Balanced Meals

Prep ◦ Double recipies

◦ Use freezer

◦ Prepare meals you enjoy

◦ Be Flexible
Summary:
Tips and Tricks
- Intentionally include fruits and vegetables

- Create balanced meals

- Meal prep components

- Convince food can be your friend

- Keep it simple
Recipe Ideas

USDA Recipe Guides Dairy Council

Activity!
Instructions
1. Fill out meal planning worksheet for at least 2 days (or more)
2. Pick out ingredients from the provided grocery list (or come up with your
own ingredients!)
3. Focus on planning for lunch and dinner
4. Be creative!
Post-Survey
Local Resources
➢ Cal Poly Food Pantry
➢Location: Building 27 (lower floor)
➢Open 8:30am-5:00pm weekdays (Fridays for staff
and faculty)

➢ SLO Food Bank

➢ 1180 Kendall Rd, near the SLO airport
➢ Open 9:00-4:00pm weekdays
➢https://www.slofoodbank.org/
Questions
Sherry Elliston MS,
sellisto@calpoly.edu
RD, CDE

Ask the RD!