Eating Smart at Home
10/18 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 _____________________________________________ _____________________________________________ _____________________________________________
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.
Hearty
Vegetable Salad
Makes 8 servings
|
Serving Size: 1/2 cupIngredients
• 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 Fat .5 g Saturated Fat 0 g Protein 4 g Total Carbohydrate 17 g Dietary Fiber 3 g Sodium 130 mg Good Source of Vitamin CEating Smart at Home
10/18 Shop: Get the Best for Less
Shop: Get the Best for Less
Eat Smart
for Less
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.
• Apple, 1 small Cheese, 1 ounce • Banana, 1 small
Peanut butter, 1 tablespoon
• Carrot and celery stick (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 (e.g. toasted oats) 1 cup Low-fat milk, 1/2 cup
• Cucumber slices, 1/2 cup
Salsa, 4 tablespoons size of the
package of food
price per
ounce the package price of of food
USE UNIT PRICING TO SELECT
THE BEST VALUE.
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.
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.
Pumpkin Soup
(Adapted from the American Institute for Cancer Research)
Makes 6 servings
|
Serving Size: 1 cupIngredients
• 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 Fat 2 g Saturated Fat <1 g Protein 4 g Total Carbohydrate 16 g Dietary Fiber <1 g Sodium 409 mg
Eating Smart at Home
10/18 Shop for Value, Check the Facts
Shop for Value, Check the Facts
1. Start here.
For 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 Label 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 Facts 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 Facts Label shows what percentage of the body’s daily need for that nutrient is met by eating 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 good source of that nutrient.6. Footnote.
This footnote shows recommendations for a 2,000 calorie diet and a 2,500 calorie diet. This footnote is a guide and will always be the same. It 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.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
MOVE MORE
Cheese Spinach
Noodles
Makes 6 servings
|
Serving Size: 1/6 recipePark 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.
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 Excellent Source of Vitamin A Excellent Source of Vitamin C Good Source of Calcium Good Source of Iron IronRecipe analyzed using: • Fat free cottage cheese • Enriched egg noodles • 1/4 teaspoon salt
Eating Smart at Home
10/18 Fix it Fast, Eat at Home
Plan, Shop, Fix, and Eat
Plan meals for your family
for a week, two weeks, or
longer—whatever works
for you.
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.
Stick to your menu
plan for your meals.
Make simple healthy
meals for your family.
Eat together as a family
without the TV.
1. Plan
2. Shop
3. Fix
4. Eat
MOVE MORE
Prep Time: 15 minutes Cook Time: 6-8 minutes
Fifteen-Minute
Soup
Makes 4 servings
|
Serving Size: 1/4 recipeMake 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!
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 0 g Saturated Fat 0 g Protein 11 g Total Carbohydrate 36 g Dietary Fiber 9 g Sodium 920 mg Excellent Source of Iron Excellent Source of Vitamin C Excellent Source of Vitamin A Good Source of CalciumRecipe analyzed without the optional ingredient Iron
Eating Smart at Home
10/18 Fix it Safe
Fix It Safe
• 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.
• Separate raw meat, poultry, seafood, and eggs from other foods in your grocery shopping cart, grocery bags, and 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 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.
• 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 in a 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.
Clean
Separate
Cook
Chill
Fish and seafood: 145°F Beef and pork: 145°F Ground beef: 160°F Poultry: 165°F
Ground turkey and chicken: 165°F Make sanitizing solution by
mixing 1/4 teaspoon unscented liquid chlorine bleach in 2 cups warm (not hot) water.
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?
Ingredients
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.
Nutrition information
Per Serving 210 calories Total Fat 8 g Saturated Fat 2.5 g Protein 22 g Total Carbohydrate 7 g Dietary Fiber 1 g Sodium 520 mg Excellent Source of Vitamin A Excellent Source of Calcium Good Source of Iron • 2 eggs, beaten • 2 tablespoons water • Dash cumin • Dash salt• Dash black pepper • Non-stick cooking spray • 1/2 cup cooked spinach • 1/4 cup reduced-fat cheese, shredded • 1/4 cup salsa Iron
Zesty Spinach
Omelet
Makes 1 serving
|
Serving Size: 1 omelet Look for Local: If spinachisn’t in season, look for kale or another green at your local farmers’ market.
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.
10/18 Choosing to Move More Throughout the Day
The More You Do,
the Better for You
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
Getting fit! The more you do...the better
for you! Moving more every day!
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. 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.
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.
Whipped
Sweet Potatoes
with Apples
Makes 12 servings
|
Serving Size: 1/2 cupAdapted from the American
Institute for Cancer Research
Ingredients
Directions
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 10-15 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.
• 31⁄2 pounds sweet potatoes,
about 6 medium ones • 1 Tbsp. canola oil • 2 Tbsp. pure, dark maple
syrup, or to taste
• Salt and freshly ground pepper • 2 tsp. unsalted butter or margarine • 1 Golden Delicious apple
• Nonstick cooking spray • Nutmeg for garnish
