Nutrition

• Eating disorders are complex issues that are not to be taken lightly.  
• Common eating disorders are anorexia nervosa, bulimia nervosa, and binge eating disorder. 
• Some common signs and symptoms of someone struggling with an eating disorder include intense fear of gaining weight, distorted body image, a lack of control surrounding food, restriction/compensation for overeating, and feelings of embarrassment or guilt.  
• Eating disorders are more common in women, but they are still very prevalent for men too. 
• Treatment for eating disorders includes psychological, nutritional, and medical interventions.  
• Resources:
  • National Institute of Health
  • Cleveland Clinic 
  • Help Line

• Use Store Loyalty Programs: Being a member of store loyalty programs can give you access to coupons, cash back, and extra savings. They are typically free and easy to sign up for! 
• Shop Store Brand: Store brand options are cheaper and generally just as good as the name brand! 
• Buy in Season Produce: Shop for fruits and vegetables that are in season. These will be cheaper and often taste better. You can check USDA website for details on what is currently in season. 
• Look for Coupons: Search for online coupons and deals before shopping. Use these with caution. Make sure not to get caught up in the deal and only buy things you actually need. 
• Start Small: Only buy small amounts of fresh produce that will get eaten in the next few days.  Buy some frozen or canned foods to supplement the fresh food. 
• Stick To Your List: Plan your meals/snacks for the week and write it on paper. Make a list and take it with you to the store. Try to buy only the things on your list. 
• Look At Unit Pricing: The price label in the store will show the unit price, or the price/oz. This can help you find the cheapest options, which are generally the bulk options. Be careful not to buy in bulk unless it is something that will get eaten before it goes bad 
• Avoid Pre-Made Meals: The pre--made meals, pre-cooked meats, and pre-cut vegetables are generally more expensive. Although they are convenient, it may not be worth the extra cost. 

These are just some examples. It never hurts to look into the rewards programs of the stores you shop at most! 

• FREE 
• Search “create Kroger plus account.” It will take less than 2 minutes!  
• Being a Kroger plus member will help you save money at checkout, give you access to extra savings and coupons, and even help you save on gas through Kroger fuel points.

• FREE 
• Search “create Target circle account.” It is a super quick process to get signed up 
• Being a Target Circle member will give you access to tons of extra deals and savings, give you 1% back on your purchases, and give you a birthday gift of 5% off your purchases.  

• $5/month, you can get your first month free 
• Search “create CVS rewards account” 
• Having a CVS “CarePass” gives you access to 20% off CVS health brand products, free same-day prescription delivery, free shipping, and access to a 24/7 pharmacist helpline 

• FREE 
• Search “create Walgreens rewards account” 
• Being a “myWalgreens” member gives you access to 1% Walgreens cashback storewide, 5% Walgreens cashback on the Walgreens brand products, and “only for you” exclusive deals 

Start Small and Build From There  

• Start by planning one meal a week, and slowly increase your planning until you have your 5 week days of meals planned out .Start by thinking of recipes with ingredients that you already have at home. If you have bell peppers that you don't know what to do with, try searching "recipes with bell peppers" and go from there 

Use Storage Containers 

• Make sure you have plenty of storage containers. It is especially helpful if you get ones that can be used in the microwave or in the freezer. This way you can easily warm up your food or store it in the freezer for later 

Stay Organized 

• Use lists or meal planning charts to organize your thoughts Think of each individual food you need for the week and write it down. Then go through your kitchen and cross off the things you already have. You can also keep a running list of things you need 

Use Your Freezer  

• If you have extra time one day, don't be afraid to make extra and freeze for later. Doubling your recipe can be an easy way to make extra for later. Your future self will thank you! 

Stay Consistent 

• Have a specific time/day that you plan to meal prep each week 

• Plan Ahead: Make a plan for what meals and snacks you will have for the week. After making a meal plan for the week, double check what ingredients you have before shopping. Take a list to the store! 
• Love Your Leftovers: If you get creative enough, you can always find a use for leftovers! Store your leftovers to eat the next day, or see if any of your friends or co-workers are interested in them! 
• Use Your Freezer: If you are someone who struggles to finish their food before it goes bad, your freezer should be your best friend. When buying things like bread or meat that won’t be used within the next few days, putting it in the freezer will ensure it stays good until you are ready to eat it. Depending on what food, putting it in the freezer can increase shelf life anywhere from 1 month to 18 months. For more information go to https://www.foodsafety.gov/food-safety-charts/cold-food-storage-charts. 
• Stay Organized: Don’t let yourself lose food in your pantry or fridge. Check in with these spaces often and focus on keeping food that will go bad the quickest at the front. If you see the food more often it will be more likely to get used.  

• "Best By" and "Use By" and "Best If Used By" are not about safety, but rather peak quality/flavor. Food can still be safe to eat after this date.
• "Sell by" is used for the store to know when foods should no longer be on the shelf. Foods can still be safe to eat after this date.
• Make sure to check foods for signs of spoilage such as weird smell, change of color, mold, or odd taste.
• For more information go to the USDA website: https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/food-product-dating