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