14 VITALITY Winter 2026 Meal planning: Level up your healthy eating pattern A healthy eating pattern does more than help you feel good day-to-day—it can help reduce your risk for serious health conditions like heart disease, diabetes and high blood pressure. But making healthy choices consistently isn’t always easy. After a long workday, the task of cooking a fresh meal from scratch can feel overwhelming. That’s why meal planning is so important. The more you prepare in advance, the easier it becomes to stick to your goals. “Having a plan is essential in life and especially when we are trying to make changes to our meals to promote our health,” says CMH outpatient dietitian Mary Cochran, RDN, L.D. “The key is to start with small changes. Focus on balancing lean animal proteins or plantbased proteins, complex carbohydrates and unsaturated fats. Planning meals every week helps ensure that you have the needed ingredients. You can switch it up if you need to during the week. Having nutrient-dense foods on hand helps save time and money and will help prevent chronic diseases.” These simple strategies can help make meal planning easier, even for busy people. 1 Look at your schedule. Think through your week before you plan your meals. Are there nights when you’ll need something fast? Are you packing lunches that need to stay cold all day? Factoring in daily routines makes healthy eating more manageable. “Sometimes life gets in the way of our plans, and that’s OK,” Cochran says. “What’s important is that we keep trying.” 2 Consider dietary preferences. If you or your family members follow specific nutrition guidelines or have food allergies or preferences, be sure to build your meal plan around them. This increases the chances that everyone will enjoy and stick to the menu. 3Make a menu. Start by choosing a week’s worth of recipes that fit your cooking skills and the kitchen tools you have. Use up what’s already in your kitchen, take advantage of store sales and aim for variety. Don’t forget to include all meals—breakfast, lunch and dinner—as well as snacks. 4Plan for leftovers. Save time and reduce food waste by building leftovers into your plan. You can serve them again later in the week or freeze them for a future meal. Always make sure to follow food safety guidelines. 5Shop smart. Keep a running grocery list where it’s easy to access—on paper or in a smartphone app. Add ingredients as you run out, and check what you already have before shopping to avoid buying duplicates or wasting food. 6Stock up on staples. Fill your pantry and freezer with essentials from all five food groups. Grains, like pasta and oats; proteins, such as canned beans and tuna; frozen vegetables; dried fruit; and low-fat dairy items can help you pull meals together quickly. Sources: American Heart Association; Academy of Nutrition and Dietetics; National Council on Aging; National Institute on Aging Still need help getting started? Talk to your healthcare provider. They can refer you to a registered dietitian at CMH who can tailor a plan to your needs. To find a provider, visit citizensmemorial.com.
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