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3 Steps to Quick Healthy Meals
Fast foods,frozen
pizza,carry-out meals—all are popularquick meals; some even havehealthy options. But when you’reready for more . . . here’s a 3-stepplan to guide you. Healthy foodscan be part of any schedule andcooking style. Planning is the keyto creating menu options that fityour lifestyle.
1. Stock up on the basics
Smart shopping puts the ingre-dients you need where you needthem—in your cupboards,refrigerator, and freezer. Thinkabout the foods you like to serve(or want to serve). Use thefollowing list as a guide to createyour own master shopping list.
In the cupboard:• Spaghetti, macaroni, other pasta• Packaged biscuit baking mix• Ready-to-heat sauces and
reduced fat, reduced sodiumsoups
• Rice, barley, lentils, split peas• Potatoes, onions• Canned fruits, vegetables,
beans, tuna• Canned and bottled fruit and
vegetable juices• Salsa, seasoning and sauce
mixes, and other condiments• Cooking oil, non-stick spray
In the refrigerator and/or freezer:• Fresh and frozen vegetables,
baby carrots, pre-torn saladgreens
• Fresh and frozen fruit and fruitjuices
• Frozen chopped onion andgreen pepper
• Tortillas, pita bread, pizza crust,bagels, ready-to-bake rolls,whole grain bread, Englishmuffins
• Cheese (grated, sliced), yogurt,cottage cheese, milk, eggs,margarine
• Cooked sliced meat or poultry,fish, ground meats**
• Skinless, boneless chicken and/or turkey breasts
• Cooked pasta, rice, bulgur,barley
2. Plan “pyramid” menus
The easiest way to serve a healthymeal is to use the proportionssuggested by the Food GuidePyramid. Start at the base andwork your way up:• Choose two or more grain
products.• Add one or more vegetables and
fruits.• Add a dairy product.• Add a meat or protein source.• If desired, add small amounts of
fats, oils, or sweeteners (such asmargarine, butter, saladdressing, vegetable dip, sugar)to enhance flavor.
3. Eat and enjoy!
Use these sample menus to startyour own planning session:
Breakfast MenuOrange or Pineapple JuiceFruit Parfait**Whole Wheat Bread, ToastedMilk or Hot Chocolate
Lunch MenuPizza on a Potato**Garlic Bread or Corn MuffinsApple SlicesMilk
Lunch To-Go MenuGarden Tortilla Wrap**GrapesOatmeal CookieMilk
Dinner MenuChicken and Rice**Lettuce or Spinach SaladWhole Wheat BreadMilkIce Cream with Strawberries
** Recipes on next page
N 3355 Revised March 2004
What do you do when it’s“time to eat”?
a. Stop at a restaurant on yourway to wherever you need tobe next.
b. Pick up food at the grocerystore or deli on your wayhome.
c. Pull an “emergency” mealfrom your freezer and reheat it.
d. Serve a meal from your slowcooker.
e. Whip up something from yourwell-stocked pantry.
f. Any of the above, dependingon how much planning you’vedone.
Every choice has a cost in hoursand minutes and in dollars andcents. Every choice impactsyour health. Planning aheadincreases your choices.
Iowa State University Extension N3355 March 2004 page 2
… and justice for allThe U.S. Department of Agriculture(USDA) prohibits discrimination in all itsprograms and activities on the basis ofrace, color, national origin, gender,religion, age, disability, political beliefs,sexual orientation, and marital or familystatus. (Not all prohibited bases apply toall programs.) Many materials can bemade available in alternative formats forADA clients. To file a complaint ofdiscrimination, write USDA, Office of CivilRights, Room 326-W, Whitten Building,14th and Independence Avenue, SW,Washington, DC 20250-9410 or call 202-720-5964 Issued in furtherance ofCooperative Extension work, Acts of May 8and June 30, 1914 in cooperation with theU.S. Department of Agriculture. Stanley R.Johnson, director, Cooperative ExtensionService, Iowa State University of Scienceand Technology, Ames, Iowa.File: FN 4
Prepared by Denise Wyland and ReneeSweers,R.D., nutrition and health fieldspecialists; Ruth Litchfield, Ph.D., R.D.,extension nutritionist; and DianeNelson, extension communicationspecialist.
Recipes used with permission from ISUExtension nutrition and health fieldspecialists except as noted.
Fruit ParfaitMakes 4 servings, 1 cup each2 cups low-fat vanilla yogurt2 cups cut-up fresh fruit (such as
banana, grapes, blueberries) orunsweetened canned fruit, drained(such as peaches)
1. Wash fresh fruit and cut up ORdrain canned fruit.
2. Put 1/4 cup of the fruit into thebottom of 4 glasses. Top each with1/4 cup of the vanilla yogurt. Toeach cup add another 1/4 cup ofthe fruit and top with 1/4 cup ofyogurt.
3. Serve. (Or cover and chill in therefrigerator until ready to serve.)
Per serving: 116 calories, 23 gramscarbohydrate, 5 grams protein, 1gram fat, 1.5 grams fiber
IDEA: Can be prepared the nightbefore for a quick breakfast.Good source of calcium.Recipe reprinted with permission from“What’s to Eat? Nutrition Calendar 2003”–Iowa State University Extension.
Pizza on a PotatoMakes 1 serving1 potato, scrubbed clean2 tablespoons pizza or tomato sauce1/4 to 1/2 cup frozen vegetable mix1/4 cup shredded cheese (mozzarella
or Monterey jack)
1. Bake or microwave potato until itis soft and cooked through.
2. While potato is baking, placefrozen vegetables in a colander;run warm water over them untilthawed; drain well.
3. Split baked potato in half length-wise and place in a small bakingdish.
4. Spread pizza or tomato sauce oneach half of the cooked potato.Top with drained, vegetables.
5. Sprinkle shredded cheese overvegetables.
6. Microwave until cheese is bubbly.(Or bake at 375°F for 5 to 10minutes until cheese is melted.)
Per serving: 320 calories, 57 gramscarbohydrate, 10 grams protein, 7grams fat, 5 grams fiber
Visit these Web sites formore ideas:ISU Extension Nutritionwww.extension.iastate.edu/nutrition
ISU Extension Publicationswww.extension.iastate.edu/pubs
Garden Tortilla WrapMakes 1 serving1. Cover one 10-inch flour tortilla
(may use whole wheat) withrinsed spinach (shredded, torn, orwhole leaves).
2. Add choice of chopped, rawvegetables—such as shreddedcarrot, sliced or chopped tomato,or pepper strips.
3. If desired, add 2 tablespoonsshredded cheese and 1 thin slicedeli turkey.
4. Roll up. Wrap in plastic wrap.
Per serving: 145 calories, 27 gramscarbohydrate, 4.5 grams protein, 2.5grams fat, 3.5 grams fiber
REMINDER: Place Garden TortillaWrap and other lunch items in acooler with an ice pack to keepchilled and safe to eat.
Chicken and RiceMakes 4 servings1 teaspoon vegetable cooking oil4 boneless, skinless chicken breast
halves1 (10.75-ounce) can cream of
chicken soup1 1/2 cups water1/4 teaspoon pepper1/4 teaspoon paprika2 cups quick-cooking rice2 cups fresh or frozen broccoli or
vegetable mix
1. Heat oil in non-stick skillet overmedium high heat.
2. Add chicken; brown lightly oneach side. Cover and cook 4minutes on each side or untilcooked through. Remove chickento a bowl or plate.
3. Add soup, water, pepper, andpaprika to skillet. Heat to boiling.
4. Stir in rice and broccoli orvegetables. Top with chicken.Sprinkle additional paprika andpepper over chicken. Cover andcook over low heat 5 minutes.
Per serving: 406 calories, 45 gramscarbohydrate, 30 grams protein, 14grams fat, 4.5 grams fiber
Ready-to-use Ground Beef1. In a large saucepan, cook and stir
2 or more pounds ground beefover medium heat until crumblyand no longer pink, about 6 to 8minutes.
2. Pour off the drippings.3. Place crumbled beef in a strainer
or colander over a bowl.4. Pour 1 quart hot tap water over
the beef and let drain severalminutes.
5. Divide into 2-cup (1-pound)quantities and package in heavyfreezer bags for later use.