Quick Tips for Foods for the Fast Lane

Does your family live in the fast food lane? You are not alone. According to Statistics Canada, more Canadian families are turning to fast food restaurants for meals. These meals are usually higher in fat, sugar and salt, and lower in vitamins, minerals and fibre than homemade meals. Take charge and instead of using the fast food lane, use the 4 P's to healthy eating to, "Plan, purchase, prepare and pack" your own healthy foods. 

Following the 4 "P's for Healthy Eating"

Plan 

• Make plans to eat better and move more
• Make a weekly menu plan. Include daily meals and your family's activities such as swimming lessons, soccer practice or playing in the park.
• Begin with planning supper meals. Aim for easy – to- make meals on extra busy days.
• Make extra for supper so that leftovers can become next day's lunches. 
• Make meal planning a family affair.  Involving children in food preparation will increase their interest of healthy foods.
• See Weekly Menu Planner resource for a sample weekly menu plan

Purchase

• Create your grocery list using your menu plan. Check your cupboards and freezer for items you already have in your kitchen. See Weekly Menu Planner resource for a sample grocery list.
• Schedule a time in your weekly menu plan to go grocery shopping. Give yourself at least one hour for shopping.
• Shop around the edges of the store first; this is where you will find the four foods groups of Canada's Food Guide to Healthy Eating, Grain Products, Vegetables and Fruits, Milk Products and Meat and Alternatives. 
• Read labels, choose foods higher in fibre and lower in fat and sugar. See Label Reading the Healthy Way for more information. 

Prepare

• Use your weekly menu to begin to prepare meals the night before. Use leftovers, defrost meats, and have recipes set out on the counter.
• Use crock pots, rice cookers, and microwave ovens to save time. See Quick and Easy Meals for more suggestions.
• Get your children to help. Older children can start on the supper when they get home from school using the recipe that has been set out on the counter. Younger children can help set the table, and lay out breakfast and lunch supplies for the next day after supper.
• Have washed and cut-up vegetables and fruit ready any time for snacks and meals. See Boosting Fruits and Vegetables for more ideas.
• Make a batch of muffins or cookies and freeze for quick snacks.

Pack

• Keep take-along supplies together in a cupboard. Items include food containers, plastic baggies, beverage containers, cutting boards and utensils.
• Keep take-along foods together. For example, in the fridge keep containers for washed and cut-up vegetables, homemade dips, leftovers, deli meats, breads and condiments.
• Aim for packing after supper and involving the whole family.
• Freeze juice boxes, milk containers or ice pack to keep foods cold.
• Pack the car with low-fat granola bars, a cold pack with fruit, vegetables and dips, and lots of water.

Did you know…

• You can save over $400.00 per child each school year just by packing their lunches.  
• Children who eat healthy foods perform better at school, work and play

Source: Statistics Canada (July 2006). The Daily, Canadian Community Health Survey: Overview of Canadians' eating habits

Disclaimer
Reviewed by Alberta clinical experts. Brought to you by HealthLink Alberta. Copyright.
This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. For more health advice call Capital Health Link at 780-408-LINK (5465) 24 hours a day, seven days a week. In Alberta, call Toll-free: 1-866-408-LINK (5465)