Part 3: Make a Plan

Food preparation does not need to take a lot of time. The more you prepare food, the better you will get at being efficient in the kitchen!

1. Make double batches of dinner meals. Freeze individual portions in airtight containers. Label with the date and what it is.

2. Buy pre-cut vegetables, either fresh or frozen.

3. Keep a supply of foods on hand that can be stored for weeks or months, such as brown rice, quinoa, whole grain pasta, frozen and canned vegetables, beans, tuna, oils, and spices.

4. Cut up fruits and vegetables and store them in individual bags or containers for easy, grab-and-go snacks. Dry anything you have washed by laying it on a towel. This will help prevent mold.

5. Freeze berries or sliced and peeled bananas. They can be easily added to smoothies or pancakes.

Tips for Nibbling Cooks

Be aware of how much you eat while cooking. A taste here and there can help you check for flavor, such as when seasoning a soup. Too many nibbles can add up to a lot of extra eating in your diet.

•  Have a small snack before you start cooking, like a piece of fruit or raw veggies and hummus.

•  Chew sugar-free gum with xylitol, which does not cause tooth decay.

•  Brush and floss your teeth before you cook.

•  Sip water every time you are tempted to snack on the meal you are preparing.

•  Sit down when you eat. Use utensils for all items you eat.