healthy & time saving tips. 1. strategies for menus 2. menu helpers 3. substitute healthier...
TRANSCRIPT
HEALTHY MEALSHealthy & Time Saving Tips
DON’T FEAR THE FOOD
1. Strategies for Menus2. Menu Helpers3. Substitute healthier
options4. Prepping foods5. Safe Kitchen
MAKE A PLANo Grocery Shopping
o Plan around Sales Circular or Couponso Give yourself time to shop smart
Pick foods that can be cooked or prepared easily and are healthy
o Set a Limit for take out each weeko If you do take out, make it on day you can’t cooko Choose foods you can control portion and calories like
sandwiches or salads with condiments on the side
o All hands on decko Get side items the kids can fix to help out
STRATEGIES FOR PLANNING MENUS
o Keep all members of the family informed Print/Write and Post Weekly Menu
o Get Everyone involved Pick colors, themes nights (Healthy Homemade Pizza
Night) or foods that begin with certain letters for little kids (Letter “S”- Soup & Sandwiches)
Make it FUN and SIMPLE!!
http://healthyliving.tamu.edu/media/29443/menu-planner.pdf
STRATEGIES FOR PLANNINGMENUS
o Choose quick sides to pair with time consuming entreeso Frozen microwaveable steamer vegetableso Bagged salad kits o Pre-cut fresh fruit and veggies
o Plan left overs for busy nights(ball games, dance, church, class, or just a long day)o Have a few flexible menu days for the unexpected crazy
day. Low fat hot dogs with whole wheat buns can be
supplemented any day of the week.
o Use the food pyramid and include all food groups Variety of foods = more minerals and vitamins
MENU HELPERS
Dinner Tonight Videos - Healthy Living - Texas AgriLife Research and Extension Center at Dallashttp://healthyliving.tamu.edu/media/3940/dinner-time-dilemma.pdf
What’s for Dinner Tonight? Step by step video help for simple meals
Texas Agri-Life Extension Agency Tip Sheets, Videos, Recipes, Healthy Programs, Family Nutrition
Information, Blogs & Facebook
MENU HELPERS
http://lancaster.unl.edu/food/ciq.shtml
University of Nebraska-Lincoln (UNL) Extension in Lancaster CountyFOOD: Nutrition, Safety & Cooking
MENU HELPERS
Eatingwell.com Recipes- Heart Healthy, Healthy Weight, Quick
meals, Vegetarian and More Tips & Ideas Magazine or Website Registered Dietitian Support
http://eatingwell.com/
MENU HELPERS National Heart Lung and Blood Institute
“Mom, What’s for Dinner?” Check out Deliciously Healthy Meals
Downloads, handouts, tips, recipes, and videos
http://hp2010.nhlbihin.net/healthyeating/
SUBSTITUTIONS Small Changes make big impacts!!!
Lower fat, salt intake and sugar
Apple sauce for vegetable oil You can reduce sugar Learn to cook without salt, use herbs instead Replace fat free plain yogurt for sour cream Add canned beans or mushrooms and veggies to bulk
up meat/protein dishes. Increases fiber and lowers fat . (canned beans tomatoes,
frozen corn and soy beans in salads, taco meat) Rinsing cooked ground beef, beans and canned goods
to reduce fat and or sodium
http://healthyliving.tamu.edu/media/3937/altering-recipes.pdf
PREPARE AHEAD OF TIME Prep produce after grocery shopping
Clean and chop carrots, celery, mushrooms, onions for easy and quick fixes
Remove berry stems and pre-slice fruit for quick desserts
Make extra protein for fillings such as chicken or ground beef and freeze for fast low fat wraps or tacos etc.
COOK SMARTER NOT HARDER Get the family to help!!!! Swap T.V.
time for music and cooking, making dinner time a fun family affair!
FOOD SAFETY IN YOUR KITCHEN Clean-
wash hands (20sec.) and surfaces with hot soapy water
Separate- raw and cooked foods, never reuse a plate or dish that held raw
food!
Cook- Cook food to its safe temperature Print/Write and post inside a kitchen cabinet Buy a meat thermometer
Chill Within two hours of cookinghttp://www.fsis.usda.gov/Fact_Sheets/Refrigeration_&_Food_Safety/index.asp
How to defrost food?
Thawing Refrigerator—The refrigerator allows slow, safe thawing. Make sure thawing meat and poultry juices do not drip onto other food.
Cold Water—For faster thawing, place food in a leak-proof plastic bag. Submerge in cold tap water. Change the water every 30 minutes. Cook immediately after thawing.
Microwave—Cook meat and poultry immediately after microwave thawing.
FOOD SAFETY IN YOUR KITCHEN
FOOD SAFETY IN YOUR KITCHEN Safe Cooking, Know when its done!
Temperature Danger Zone (TDZ) 40°F- 140°F
Food left in TDZ over 2 hours can be DANGEROUS
Ground Beef: always cook to internal 160° F
http://www.fsis.usda.gov/factsheets/Keep_Food_Safe_Food_Safety_Basics/index.asp
http://www.fsis.usda.gov/PDF/IsItDoneYet_Brochure.pdf
http://www.lancaster.unl.edu/food/foodsafety.shtml#cooking
Presented by: Debra B. Reed, PhD, RD, LD
Texas Tech UniversityCollege of Human Sciences
Department of Nutrition, Hospitality, and Retailing806-742-3068 Ext. 251