Plan: Know What s for Dinner

Transcription

1 Eating Smart at Home Plan: Know What s for Dinner MEALS TO REMEMBER Sometimes the hardest part about fixing dinner is deciding what to make. List the meals you and your family enjoy to help you plan your week. Post the list in a handy spot like the inside door of a cabinet. Keep adding new favorites. MAIN DISH (chicken, beef, pork, fish, pasta, beans, tofu, etc.) SIDE DISHES (salad, vegetables, fruit, potatoes, rice, etc.) Plan your dinners for the week. It will help with shopping and save time. WHAT S FOR DINNER? Monday Tuesday Wednesday Thursday Friday Saturday Sunday 04/16 Plan: Know What s for Dinner

2 EAT SMART Hearty Vegetable Salad Makes 8 servings Serving Size: 1/2 cup Ingredients 1 (15-ounce) can unsalted baby green lima beans, drained 1 (15-ounce) can unsalted whole-kernel corn, drained 1 medium tomato, chopped 1/4 cup chopped onion 1/3 cup Italian dressing, fat-free Black pepper to taste Directions 1. Heat lima beans and corn in microwave for 2 minutes. Cover loosely during heating. Cool. 2. In large bowl, combine lima beans, corn, tomatoes and onions. 3. Pour Italian dressing over vegetable mixture and toss. Add black pepper to taste. 4. Serve immediately or chilled. Nutrition information Per Serving 140 calories Total Carbohydrate 17 g Total Fat.5 g Dietary Fiber 3 g Saturated Fat 0 g Sodium 130 mg Protein 4 g Good Source of Vitamin C MOVE MORE Start a Walking Group Get together with two other friends and their kids from your faith community and go for a walk. Schedule it on a certain day of the week at a certain time, like every Thursday at 4pm. Walking together is a great way to talk and visit as well as get some activity.

3 Eating Smart at Home Shop: Get the Best for Less Apple, 1 small Cheese, 1 ounce Eat Smart for Less Banana, 1 small Peanut butter, 1 tablespoon Carrot and celery sticks (1 carrot, 1 rib celery) Low-fat Ranch dip, 2 tablespoons Applesauce, 1/2 cup Graham crackers, 2 sheets Low-fat yogurt, 8-ounce cup Orange, 1 medium Pudding cup Popcorn, 3 cups Orange juice spritzer (1/2 cup 100% juice with 1/2 cup club soda) Cereal, toasted oats, 1 cup Low-fat milk, 1/2 cup Cucumber slices, 1/2 cup Salsa, 4 tablespoons Eating healthy does not have to be expensive. For about the cost of a soft drink, you can eat a healthy, quick and delicious snack. Most snacks on this page are less than the price of one soft drink from a vending machine. USE UNIT PRICING TO SELECT THE BEST VALUE. size of the package of food price per ounce price of the package of food 04/16 Shop: Get the Best for Less

4 EAT SMART Pumpkin Soup (Adapted from the American Institute for Cancer Research) Makes 6 servings Serving Size: 1 cup Note: Pumpkin is full of nutrients and is a great addition to your holiday table. For convenience, this recipe calls for canned pumpkin. However, if it is available, fresh pumpkin can also be used. Ingredients 2 teaspoon olive oil 1/2 cup chopped onion 2 celery stalks, chopped 2 garlic cloves, minced 1/4 teaspoon ground nutmeg 2 teaspoon sugar 1/2 teaspoon ground ginger or 1 teaspoon peeled, minced fresh ginger Pinch of cinnamon Salt and freshly ground black pepper, to taste 1 can (14.5-ounce) pumpkin 1 potato, peeled and cut into 1-inch cubes 4 cups vegetable or fat-free, reduced sodium vegetable broth 1/4 cup nonfat sour cream or non-fat plain Greek yogurt 2 green onions, chopped Directions 1. In large stock pot, heat oil over medium-high heat. Add onion, celery, garlic and sugar and cook 4 minutes, until tender. 2. Add nutmeg, ginger and cinnamon. Season with salt and pepper to taste, and stir to coat. Add pumpkin, potato and broth. Bring to a boil. 3. Reduce heat to medium-low, partially cover and simmer 20 minutes, until pumpkin and potato are tender. 4. Ladle soup into bowls and top each serving with sour cream or yogurt and green onions. Nutrition information Per Serving (Recipe analyzed using sour cream) 89 calories Total Carbohydrate 16 g Total Fat 2 g Dietary Fiber <1 g Saturated Fat <1 g Sodium 409 mg Protein 4 g MOVE MORE Park and Walk Taking the parking space closest to the door is convenient, but you don t get any physical activity! When you visit your faith community, try parking at the back of the parking lot. It will only take you a few extra minutes and you will be adding steps to your day.

5 Eating Smart at Home Shop for Value, Check the Facts Macaroni and Cheese Nutrition Facts Serving Size 1 cup (228g) Servings Per Container 2 Amount Per Serving Calories 250 Calories from Fat 110 % Daily Value* Total Fat 12 g 18% Saturated Fat 3g 15% Trans Fat 3g Cholesterol 30mg 10% Sodium 470mg 20% Potassium 0mg 0% Total Carbohydrate 31g 10% Dietary Fiber 0g 0% Sugars 5g Protein 5g Vitamin A 4% Vitamin C 2% Calcium 20% Iron 4% * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Calories: 2,000 2,500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g 1. Start here. In this label, one serving equals one cup. If you ate the whole package you would eat two cups or two servings. That would double the calories and other nutrients. 2. Check calories. This part of the Nutrition Facts tells us how many calories are in one serving of this food and how many of those calories come from fat. 3. Limit these nutrients. Eating too much fat, cholesterol, or sodium may increase your risk of certain chronic diseases such as heart disease and hypertension. 4. Get enough of these nutrients. Eating enough of these nutrients can improve your overall health. 5. What is Daily Value? The Daily Value used on the Nutrition Label shows how much of the nutrient is in one serving. It is based on a 2,000 calorie per day diet for healthy adults. The percentage on the Nutrition Label shows what percentage of the body s daily need for that nutrient is met in one serving of the food. Quick guide to % DV. If the Daily Value is 5% or less, that means the food is low in that nutrient. If the value is 20% or more then the food is a high source of that nutrient. 6. Footnote. This guide shows recommendations for a 2,000 calorie diet and a 2,500 calorie diet. This guide or footnote will always be the same and shows us important recommendations for eating smart such as, the recommended limit for sodium in our diet and the recommended amount of dietary fiber we need each day. It doesn t change from product to product because it shows recommended dietary advice for all adults it is not about a specific food product. 04/16 Shop for Value, Check the Facts

6 EAT SMART Cheese Spinach Noodles Makes 6 servings Serving Size: 1/6 recipe Prep Time: 20 minutes Cook Time: 15 minutes Ingredients 8 ounces egg noodles 1 (10-ounce) package frozen chopped spinach, thawed and drained 1/2 teaspoon dried basil 1 tablespoon dried parsley flakes 1 cup fat-free or low-fat cottage cheese 1/4 to 1/2 teaspoon salt (to taste) 2 tablespoons Parmesan cheese Directions 1. Cook noodles according to package directions. 2. While noodles are cooking, cook the spinach in a skillet for 5 minutes. 3. Add basil, parsley, cottage cheese, and salt to spinach. Cook 2 to 3 minutes, or until heated. 4. Drain noodles and toss in large serving bowl with spinach mixture. Top with Parmesan cheese. Nutrition information Per Serving 160 calories Total Fat 1.5 g Saturated Fat 0 g Protein 11 g Total Carbohydrate 26 g Dietary Fiber 2 g Sodium 280 mg Iron of Vitamin A of Vitamin C Good Source of Calcium Good Source of Iron Recipe analyzed using: Fat free cottage cheese Enriched egg noodles 1/4 teaspoon salt MOVE MORE Park and Walk This week, take every chance to park in the back of the parking lot and walk. Or park a couple of blocks away and take a short walk to get where you need to go. Walking is a great way to move more. For every 20 minutes of walking at a brisk pace, you burn 106 calories.

7 Eating Smart at Home Plan, Shop, Fix, and Eat Make a list of all the food you will need for your meals. Shop for a week at a time and stick to your list. 2. Shop 1. Plan 3. Fix Plan meals for your family for a week, two weeks or longer whatever works for you. Stick to your menu plan for your meals. Make simple healthy meals for your family. 4. Eat Eat together as a family without the TV. EATING AT HOME = EATING HEALTHY 04/16 Fix it Fast, Eat at Home

8 EAT SMART Fifteen-Minute Soup Makes 4 servings Serving Size: 1/4 recipe Prep Time: 15 minutes Cook Time: 6-8 minutes Ingredients 1 can (16-ounce) great northern beans 1 cup water 1 teaspoon (1 cube) vegetable bouillon 2 cans (16-ounce) tomatoes 1 small onion, chopped 1 teaspoon garlic salt (or regular salt) 1 tablespoon oil or margarine (optional) 1 package (10-ounce) frozen, chopped spinach 1/2 cup macaroni (elbow or any other shape) Directions 1. In a 2-quart saucepan, combine all ingredients except spinach and macaroni. Heat until liquid comes to a boil. 2. Stir in and break up spinach; bring to a boil again. 3. Stir in macaroni and simmer until macaroni is tender, about 6 to 8 minutes. Nutrition information Per Serving 170 calories Total Fat 0g Saturated Fat 0g Protein 11 g Total Carbohydrate 36 g Dietary Fiber 9g Sodium 920 mg Iron of Iron of Vitamin C of Vitamin A Good Source of Calcium Recipe analyzed without the optional ingredient MOVE MORE Make Up a Story and Act It Out Allow each family member to make up a story. As they tell the story everyone acts it out. You can pretend you are going to the beach, hiking up a mountain or anything else you can dream up! You can also use a story from your faith tradition!

9 Fix It Safe Eating Smart at Home Clean Wash hands with warm water and soap for at least 20 seconds. Wash cutting boards, dishes, utensils, and counters with hot soapy water after preparing each food item and before you go on to the next food. Consider using paper towels to clean kitchen surfaces. Rinse fresh fruits and vegetables under running tap water, including those with skins and rinds that are not eaten. For firm-skin produce, use a vegetable brush to remove stubborn dirt. Sanitize all kitchen surfaces after cleaning. Make sanitizing solution by mixing 1/4 teaspoon unscented liquid chlorine bleach in 2 cups warm (not hot) water. Separate Separate raw meat, poultry, seafood and eggs from other foods in your grocery shopping cart, grocery bags and in your refrigerator. Use separate cutting boards for meats and vegetables or clean and sanitize between cutting meats and vegetables. Never place cooked food on a plate that was used for raw meat, poultry, seafood or eggs. Cook Cook meats, poultry, eggs, fish and shellfish to safe temperature. (See below.) Reheat leftovers to an internal temperature of 165 F. Bring sauces, soups, and gravies to a boil when reheating. Fish and seafood: 145 F Beef and pork: 145 F Ground beef: 160 F Poultry: 165 F Ground turkey and chicken: 165 F Chill Refrigerate and/or freeze foods quickly. Do not leave food out more than two hours. Thaw meats on the bottom shelf of the refrigerator on a plate, in a pan, or sealed plastic bag (to catch juices). Never thaw meats on the counter or in the sink. Divide large amounts of leftovers into shallow containers for quicker cooling in the refrigerator. 04/16 Fix it Safe

10 EAT SMART Zesty Spinach Omelet Makes 1 serving Serving Size: 1 omelet Look for Local: If spinach isn t in season, look for kale or another green at your local farmers market. LOCAL Tips: Serve with a glass of 100% orange juice to get even more folate. Omelets are a great way to use leftover vegetables. To reduce sodium even more, replace salsa with sliced tomatoes when in season. Ingredients 2 eggs, beaten 2 tablespoons water Dash cumin Dash salt Directions 1. In medium bowl beat eggs, water, cumin, salt, and pepper together using fork. 2. Spray skillet with non-stick cooking spray. 3. Heat a large skillet (10") to medium high heat. 4. Pour egg mixture into pan. 5. Lift edges of eggs and tip pan as needed to let uncooked mixture flow underneath and cook. 6. Cook until almost set. 7. Spoon spinach and shredded cheese over 1/2 of the omelet. 8. Using spatula, fold other side of omelet over filling. 9. Top with salsa and serve. Dash black pepper Non-stick cooking spray 1/2 cup cooked spinach 1/4 cup reduced-fat cheese, shredded 1/4 cup salsa Nutrition information Per Serving 210 calories Total Carbohydrate 7 g Total Fat 8 g Dietary Fiber 1 g Saturated Fat 2.5 g Sodium 520 mg Protein 22 g Iron of Vitamin A of Calcium Good Source of Iron MOVE MORE Check It Out! Visit your local library and check out a book on exercise. Or better yet, download an online video and follow along. Choose a video that the whole family will enjoy. What day this week could you go to the library to see what they have to choose from?

11 Moving More, Every Day, Everywhere, Watching Less The More You Do, the Better for You Getting fit! The more you do...the better for you! Moving more every day Adults need at least 30 minutes of moderate physical activity most days of the week for overall health. Children and adolescents need at least 60 minutes of moderate physical activity each day. A walking plan is a good way to get started. Start with small goals. Plan time for physical activity every day. Gradually increase activity to reach your goals. Use this tracker to help you reach your personal goals. WEEK ONE: Walk briskly 15 minutes three days a week. Sunday Monday Tuesday Wednesday Thursday Friday Saturday WEEK TWO: Walk briskly 20 minutes three days a week. Sunday Monday Tuesday Wednesday Thursday Friday Saturday WEEK THREE: Walk briskly 30 minutes most days a week. Sunday Monday Tuesday Wednesday Thursday Friday Saturday If your goal is to lose weight, you will need to increase your activity time and/or intensity. Be sure to consult your doctor before starting any exercise program. Focus on Play and Enjoyment for You and Your Family. Do something you enjoy. Choose activities that increase your heart rate and breathing like brisk walking, dancing, swimming, or bicycling. Be active together. Play active games together as a family. 04/16 Choosing to Move More Throughout the Day

12 EAT SMART Whipped Sweet Potatoes with Apples Makes 12 servings Serving Size: 1/2 cup Adapted from the American Institute for Cancer Research Nutrition information Per Serving 110 calories Total Fat 2 g Saturated Fat <1 g Protein 1 g Total Carbohydrate 22 g Dietary Fiber 3 g Sodium 28 mg Ingredients pounds sweet potatoes, about 6 medium ones 1 Tbsp. canola oil 2 Tbsp. pure, dark maple syrup, or to taste Directions Salt and freshly ground pepper 2 tsp. unsalted butter or margarine 1 Golden Delicious apple Nonstick cooking spray Nutmeg for garnish 1. Peel and cut the sweet potatoes into 2-inch cubes. Steam them in a steamer basket, in the microwave, or in a pot with 1/4 cup of water, cover and steam for minutes or until the cubes are tender. 2. Place the sweet potatoes in a large bowl. Add the canola oil and maple syrup to the hot sweet potatoes and mash until smooth. Season to taste with salt and pepper. 3. Spray a 9-inch square baking pan with cooking spray. Spread the sweet potatoes into the prepared dish, making an even layer. 4. Peel, halve and core the apple. Place each half, cut-side down, on a cutting board and cut it crosswise into thin slices. Arrange the slices in overlapping rows to cover the sweet potatoes. 5. Melt the butter in the microwave and then brush the apples lightly with the melted butter. 6. Bake uncovered until the sweet potatoes are heated through and the apple slices have softened, about 25 to 30 minutes. Serve warm or at room temperature with nutmeg sprinkled on top. MOVE MORE Don t Wait, Walk When you take your children to an appointment, activities or lessons, use the waiting time to go for a walk or take a stretch break.