January 2017
Planning your Meals
Take Time to Plan
Your Meals
 Make a grocery list to
prevent trips back to the
store to get forgotten
items.
 Keep pen and paper
handy so you can add to
your list as things come to
mind.
 Before your shopping trip,
look through your
cabinets/fridge to see what
you need to buy.
 Read your weekly
newspaper ads to see
what’s on sale.
 Try to use seasonal foods
for your meals—the prices
will be better.
 At the grocery store, stick
to your list & avoid spur-ofthe-moment purchases.
Perk Up Your Meals
Adding different food items to
your usual recipes will perk up
your meals.
For macaroni and cheese
you can add corn, peas,
ham or tuna.
For meatloaf, try adding
finely chopped mushrooms,
carrots, tomatoes or green
beans.
When serving pasta, try
adding tuna, mushrooms,
white beans, or spinach.
Rice can look more
appetizing if you add olives,
black beans, or brightly
colored vegetables.
Another Tip
Do not shop when you are
hungry because you will buy
unneeded items. Have a small
snack before you leave the
house to go shopping.
WIC Office: 7ll E. Main St. Quincy
1-530-283-4093
Questions?
PLUMAS RURAL SERVICES
Serving People, Strengthening Families,
Building Communities
www.plumasruralservices.org
This institution is an equal opportunity provider
Ask Your WIC Staff
Katy Dyrr, R.D. - Program Manager
Carmen Lopez - Nutrition Educator
Pamela N i xo n - Nutrition Assistant
Debbie Jones - Nutrition Assistant
Did You Know
You Can:
 Visit manufacturers
websites to get free
samples or coupons.
 Use these free phone
apps:
> Coupon apps for your
store
> Shopping list apps
> Meal planning apps
> Healthy cooking apps
> Barcode scanners
with nutrition and
price information
 Visit choosemyplate.gov
or other smart shopping
websites and blogs
Remember This
Avoid highly processed
foods which are often more
expensive and less nutritious.
Instead choose fruits,
vegetables, low-fat milk,
whole grains, and lean
protein like eggs or beans.