Think “balance”

Determine the main courses of the evening meals by varying the sources of protein (fish, seafood, poultry, eggs, meat, legumes, including tofu).

Meat or a substitute should be on your menu at least twice a day. (For more information, see our file “The power of protein”).

Complete with accompaniments. Make sure you have vegetables and fruit at every meal, as well as a whole grain (= whole grain) grain product. Milk, or a calcium-fortified substitute, should feature at least twice on a day’s menu.

Make a shopping list taking into account the seasonal supply of products

For example, you could favor blueberries (= blueberries) fresh in summer and prefer frozen berries in winter. Think of this little fruit that will color your dessert plates and which is the fruit richest in antioxidants, along with prunes. You will gain in nutritional value and savings in addition to doing an ecological gesture.

Stock up on food that helps you: boxes of tomatoes, tuna, lentils, etc. (See Pantry, Fridge, and Freezer Essentials.)

Find and reserve time to cook, always with pleasure

Make it a family activity, a team effort!

Prepare a meal soup, ratatouille or other dish that freezes easily in advance. Marinate meats before freezing them. Cook some dinners in duplicate, or even in triplicate, to reuse leftovers for your breakfast. So many less meals to plan!

Favor them simple, nutritious and quick recipes.