While You Review the “Session Focus” on page 2

Wait…
Shop and Cook
to Prevent T2
  Action Plans
 What when well? What didn’t go so well?
Review  Did you try anything new?
  Identify healthy foods
 Learn how to shop for healthy food
Objectives  Learn how to cook healthy food
 Make a new action plan
  What items should you choose?
 Items low in calories, fat, and sugar
 Items high in fiber and water
Healthy Food  High in vitamins, minerals, and protein

Review
What Does a
Healthy Plate
Look Like?
  Shopping for healthy food does not have to be expensive
 What are some steps to take before you shop that can save time
and money?

How to Shop 
Find out about sales
Gather coupons
for Healthy  Find recipes
 Plan meals and snacks
Food  Check your kitchen
 Make a shopping list
 Have a healthy snack
  What are some steps to take while you shop that can save money
and time?
 Look for the lowest unit price
How to Shop 

Use food labels
Stick to your list
for Healthy  Choose family packs
Food 

Avoid prepared meals
Buy items on sale
Continued…
  Cooking healthy food does not have to take a lot of time
 What are some ways to save time when you cook healthy food?

How to Cook 
Clean as you cook
Cook large batches
Healthy Food  Cut up veggies or fruit in advance
 Use a slow cooker
 Use leftovers
  What are some ways to make healthy food that you enjoy?
 Make substitutions to your favorite dishes
 Choose good quality items
 Grill or roast veggies and meat
How to Cook  Learn healthy cooking methods
Healthy Food  Try new cooking styles and ingredients
 What are some ways to cook with less fat?
Continued…  Coat pans with a healthy cooking spray
 Simmer in water or stock
 Steam or microwave
 Use nonstick cookware
  Make it Fast, Make it Good
 https://www.youtube.com/watch?v=rB5TUlo2p_A
Videos  Budget- Stretching Healthy Meals
 https://www.youtube.com/watch?v=ixl3-kg59xU
  Take this time to make a new action plan
 As you make your plan, remember to keep it:
 Realistic
 Doable
Action Plan  Specific
 Flexible
 Focus on behaviors
 Have fun!
  Please look at “My Meals and Snacks” on pages 6 & 7 between
now and our next session
 Use the handout to plan one week of healthy meals and snacks
Closing  Complete “My Shopping List” on page 9
 Then use your list to go shopping and cook the meals and snacks
you planned