Download - From Market to Table… in Record Time Planning and Preparing Healthy Meals For Your Busy Family
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From Market to From Market to Table…Table…
in Record Timein Record Time
Planning and Preparing Planning and Preparing
Healthy Meals Healthy Meals
For Your Busy FamilyFor Your Busy Family
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Why develop a regular eating routine?Why develop a regular eating routine?
• Food is everywhere!• Overeating is caused by:
– grazing– skipping meals– getting over-hungry– mindless eating– television
• Routines help – maintain a healthy weight– help build healthy habits– help with planning and shopping– help save money
• Children do better with a regular eating routine.• Different patterns work better for different people.
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“What’s for
dinner?”
Does this question scare you?
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8 Good Reasons for Family Mealtimes“More Than Just Eating Together”
1. Communication and Well-Being.
2. Model Manners.
3. Expand their world…one food at a time.
4. Nourish.
5. Become Self-Sufficient.
6. Prevent Destructive Behaviors.
7. Improve Grades.
8. Save Money.
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Healthy eating starts with the decisions you make before you go to
the store….
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Consider your family’s schedule….
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Wishing won’t make it Wishing won’t make it happen….happen….
• Plan a weekly menu.
• Check supplies.
• Make a grocery list.
• Shop once a week.
• Keep a master shopping list.
• Cook once, eat twice.
• Planned-overs, not leftovers.
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Do you have a list of “must have”
foods?(staples)
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• Store Freezer– Boneless chicken breasts– Cooked meatballs– Vegetables– Hash brown potatoes– Bread dough– Juices
• Store Dairy Case– Milk– Yogurt– Cheese– Eggs
Stock Up on the Basics
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Pantry Power
• Off the shelf– Canned tomato products– Canned soups– Canned beans– Canned broth– Canned tuna and salmon– Bouillon– Pasta– Grains – rice, grits, oatmeal– Flour and baking mixes– Salad dressings and sauces– Canned fruits and pie fillings– Dry beans and peas– Nuts– Condiments– Others?
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Pantry Power
• Produce– Minced garlic– Potatoes– Onions– Fresh vegetables– Fresh fruit
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Supermarket Strategies
• Plan your shopping• Eat before you go• Go alone• Start at the produce aisle• Shop the perimeter• Avoid impulse buys• Read food labels
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Manage Your Food Storage
• Keep food safe by getting it home quickly• Store fresh meat on bottom shelf in frig• Keep things in the dark• Check the contents of your cabinet or pantry regularly
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Make the most of nutritious ingredients by adopting healthy food preparation methods:
• Experiment with seasoning– Fresh or dried herbs and spices– Lemon or lime juice– Dash of balsamic, wine, herb or
fruit vinegar– Toasted nuts for a crunchy topping– Garnish with roasted bell pepper
• Marinating– Adds flavor to poultry, meat, fish and vegetables– Reduces need to add fat – Tenderizes meat– Reduces harmful hydrocarbons during grilling – Use an acid ingredient as a base, e.g., citrus juice, vinegar,
pineapple juice, etc.
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Healthy Cooking Methods
• Braising• Broiling• Grilling
• Microwaving• Roasting• Sautéing • Steaming• Stir-frying
• Use nonstick cookware• Use a light spray of vegetable oil
• Sauté in wine, water or broth• Remove fat from soups and stews
• Substitute healthy oils• Make and keep a dry roux
Learn these terms and methods!
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Handy Kitchen ToolsHandy Kitchen Tools
• Anything dishwasher safe• Flexible plastic cutting
boards• Tongs• Pump spray or mist spray
bottle for oil• Good quality chef’s knife• Food processor• Lots of colanders
• Kitchen shears • Whisks• Apple corer • Mixing bowls with a handle• Vegetable peeler• Timer• Scoop measuring cups• Salad spinner• Multifunctional baking
dishes and mixing bowls• Heat-resistant spatula• Jar opener• Small narrow , long-handled
spatula• Food clips• Food thermometer• What’s handy for you?
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“I can’t cook. I use a smoke alarm as a timer.”
~ Carol Siskind
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Prepared by:
Deborah S. Melvin, M.S., C.F.C.S.Extension Agent (Nutrition)Lafourche Parish
Sources:Nutrition for Life, by Lisa Hark, PhD, RD and Darwin Deen, MD“Smart Portions Made Tasty,” LSU AgCenter“Make It Fast Kitchen Tips,” LSU AgCenter
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