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Your Best Health: Adult Weight Management

The 4 P’s

Healthy eating may be easier when you use the 4 P’s:

  • Plan
  • Purchase
  • Prepare
  • Pack

Planning meals helps you to know what you will be eating ahead of time and not deciding at meal time. Planning meals may save you time, calories and stress. Plan to make extra food if you want to cook less often.

Here are some ideas other people have shared that helped them plan.

I think about what my week looks like when I write out my meals. For nights I‘m really busy, I plan quick meals, like scrambled eggs, raw vegetables, and whole grain toast.
I am starting meal planning by writing out what I'll be eating for the next 3 days.
I plan to cook extra chicken on Sunday so I can use it in sandwiches or wraps for lunches during the week.

Purchase helps so that you buy food and drinks based on your goals. It helps you to have food in your fridge and cupboards to make healthy meals.

Here are some ideas other people have shared that helped them purchase.

I make a grocery list from my family’s plan for meals—I know just what I need to get at the store.
Instead of just once a month, I now go grocery shopping once a week. I can get what I need and still get the deals.
I find if I set a time, about 2 hours each week for grocery shopping, it works much better.
I take some time to read labels and compare products. Reading labels really helps me make a better choice to find foods higher in fibre and lower in calories, fat, sugar, and salt.

Prepare means to gather, assemble, and cut up foods you need for your meals and snacks.

Here are some ideas other people have shared that helped them prepare.

I think about how long it takes meat to thaw. That’s why I love to have my meal plan, knowing that it might take 2 days for frozen meat to thaw in the fridge.
We have each family member take part. It’s a great way to spend time together. My older children start part of supper when they get home from school. The younger one helps me set the table.
Slow cooker meals are my solution to have a meal ready when I walk in the door. I also use my rice cooker and microwave oven to get the most out of my time.
Here is a tip I have to lower calories. I trim visible fat from meat and skin from poultry before cooking and drain off any extra fat after cooking. I don’t add extra fats like butter, margarine, and creamy sauces to my meals.

Pack your meals and snacks so you have healthy choices that you enjoy with you when you need them.

Here are some ideas other people have shared that helped them pack.

Right after supper, our family packs our lunches for the next day. I find keeping washed and cut-up vegetables and fruit ready for meals and snacks speeds up preparing lunch.
For those busy nights, we pack the cooler with healthy snacks and water so we can eat well while on the go.
Having supplies really helps—different sizes of baggies, containers, and lunch bags make it much easier.
I pack my supper when I go to night class — it's really helped me eat out less.