Food Shopping and Meal Planning

FM video Top 10 Reasons to Shop at a Farmers Market

Why shop at a farmers market? Fresh, nutritious, locally grown fruits and vegetables are just a few reasons. See what this registered dietitian has to say to shoppers and farmers.

My Shopping List

DHHS. Office of Disease Prevention and Health Promotion.

Choose healthy foods using a shopping list based on the Dietary Guidelines for Americans.

My Money-Saving Tips

DHHS. Office of Disease Prevention and Health Promotion.

Fit healthy eating into your lifestyle and budget with these grocery store tips.

Food Shopping Tips


Buy healthy foods for your family using these tips and resources.

10 Tips to Improve Your Meals with Vegetables and Fruits

USDA. Center for Nutrition Policy and Promotion.

Discover the benefits of livening your meals with fruits and vegetables.

Tipsheet: Healthy Eating Starts with Healthy Food Shopping

DHHS. NIH. NHLBI. Obesity Education Initiative.

Cook healthier by using a shopping list and keeping a well-stocked kitchen, starting with foods provided on this tipsheet.

What's in Season?

USDA. NAL. FNIC. Healthy Meals.

Find out what fruits and vegetables are in season.

Eat Seafood Twice a Week

USDA. Center for Nutrition Policy and Promotion.

Add more seafood to your meals with this tip sheet from Choose MyPlate.

Low-Calorie, Lower-Fat Alternative Foods

DHHS. NIH. NHLBI. Obesity Education Initiative.

A list of low-calorie/lower-fat alternatives to provide new ideas for old favorites.

Shopping: What to Look For

DHHS. NIH. NHLBI. Obesity Education Initiative.

Provides information on low-calorie shopping, fat-free versus regular, and low-calorie, lower fat alternative foods.

Portion Distortion Quiz I & II

DHHS. NIH. National Heart Lung and Blood Institute.

Tests your knowledge of portions and serving sizes. Download a Serving Size Card (PDF|121 KB) to help you recall what a standard food serving looks like.

The DASH Eating Plan

DHHS. NIH. National Heart, Lung and Blood Institute.

The "Dietary Approaches to Stop Hypertension" eating plan features plenty of fruits, vegetables, whole grains, and other foods that are heart healthy and lower in salt/sodium. Booklet contains a week's worth of sample menus and recipes recalculated using 2005 nutrient content data. Also contains additional information on weight loss and physical activity.

Just Enough for You - About Food Portions

DHHS. NIH. NIDDK. Weight-control Information Network.

This brochure shows you how to use serving sizes to help you eat just enough for you. Also in PDF|996 KB.

MyPlate Sample Menus for 2000 Calorie Food Pattern (PDF | 776 KB)

USDA. Center for Nutrition Policy and Promotion.

A seven day menu which provides all of the recommended amounts of nutrients and foods from each MyPlate food group at a 2000 calorie level.

30 Ways in 30 Days to Stretch Your Fruit & Vegetable Budget

Produce for Better Health Foundation.

A tip a day to help you stretch your fruit and vegetable budget for National Fruits & Veggies-More Matters™ Month.

Bag of food 10 Steps to Help You Fill Your Grocery Bag Through SNAP

USDA. Food and Nutrition Service.

Offers tools to help you learn if you or someone you know might be eligible for SNAP.

How Many Fruits and Vegetables do You Need?

DHHS. Centers for Disease Control and Prevention.

Every body is different. Enter your age, sex, and level of physical activity to find the amount that's right for you with this interactive fruit and vegetable calculator.

Interactive Menu Planner

DHHS. NIH. National Heart, Lung, and Blood Institute.

Helps design meal plans for several calorie levels (1200 to 2,000). Can be used in advance to plan a meal, or at the end of a day to add up total calories, fat and carbohydrates.

Fruit and Vegetable Nutrition Databases

Produce for Better Health Foundation.

These databases feature information on selection, storage, nutrition information & benefits, and more!

Do Increased Portion Sizes Affect How Much We Eat? (PDF | 245 KB)

DHHS. CDC. National Center for Chronic Disease Prevention and Health Promotion.

Research to Practice Series, No. 2, May 2006, examines what science underlies the notion that large portion sizes have contributed to weight gain among Americans.