Smart, Simple Nutrition for Schultz Elementary Families

Eve Patterson, M.S., R.D.

Smart ShoppingPlanning• Plan meals for the week.

• Check to see what foods you already have and then make a grocery list for what you need to buy…stick to the list!

Pricing• Check the newspaper, online and at the store for sales, specials and coupons. Don’t

forget those loyalty cards.

• Compare unit prices of different brands and sizes of the same brand to determine what is the best value. You can find these on the shelf directly below the product

Preparation• Convenience products such as frozen dinners, pre-cut vegetables, and instant rice,

oatmeal and grits cost more than if you can spend a little extra time on preparation.

• Buy in bulk, which is almost always cheaper, and prepare a large batch of a favorite recipe on your day off (double or triple the recipe) and freeze in individual containers to enjoy throughout the week when you need something quick to re-heat instead of more expensive take-out meals.

Smart EatingFruits/ Vegetables• Make half your plate fruits and vegetables.

• Make your vegetables colorful choosing red, orange, and dark-green veggies like tomatoes, sweet potatoes, and broccoli. Rich color means vitamin and mineral rich. Good to eat and good for you.

• Fruits are great in savory and sweet dishes, three meals a day, and don’t forget snacks. So top your yogurt or cereal with bananas, throw some pineapple into your chicken salad for lunch and bake some apples with cinnamon for dessert.

• Frozen is just as nutritious as fresh, so be on the look-out for frozen or even reduced sodium or salt free canned vegetables and fruit canned in water or 100% juice, especially for fruits and vegetables you may not consume quickly and frequently…you don’t want your fresh vegetables to go bad and then go to waste.

• Buy fresh fruits and vegetables in season for the best taste and the best price.

Smart Eating Whole Grains• Make half your grains whole with simple switches from refined grains such as white

bread to 100% whole wheat or whole grain bread, white rice to brown rice, regular pasta to whole-wheat pasta.

• Check the fiber content on the nutrition label of the grains you choose. Good sources of fiber contain 10-19% of the Daily Value; Excellent sources contain 20% or more.

• Read the ingredients list and choose products that name whole grain products as the first ingredient…whole wheat, brown rice, bulgar, buckwheat, oatmeal, whole grain cornmeal, whole oats, whole rye, wild rice.

Dairy• Choose low-fat or fat-free (skim) milk and yogurt over whole milk products. They all

have the vitamin D, calcium and potassium that you need without the extra saturated fat.

• Use plain yogurt in place of sour cream. Use fat-free evaporated milk instead of cream. Try ricotta cheese instead of cream cheese.

• Lactose intolerant? Try lactose-free milk, smaller amounts at a time, or try soymilk with at least 300 mg of calcium.

Smart Eating Protein• Variety is key with protein, so mix it up. Also, know that most of us eat enough protein,

if not too much, so limit your portions.

• Choose seafood twice a week. Salmon is a great choice.

• Eat lean poultry and meats. Remove the skin from the chicken. Choose beef that is 90% lean.

• Eggs have gotten a bad rap through the years. Dietary cholesterol has shown to have little if any effect on your body’s cholesterol, so add eggs to your protein line-up.

• Replace some meats with some plant proteins such as beans or hummus made from chickpeas.

• Nuts have also gotten a bad reputation due to their higher fat content, but in small

portions they are a great source of protein and great to add to a salad, eat as a snack, or in main dishes as a replacement for meat and poultry.

• Opt for a sandwich made with turkey, roast beef, canned tuna or salmon, or peanut butter instead of bologna or salami.

Smart Eating Sweets and Fats• Satisfy the sweet tooth in a healthy way with some of the foods we have already

mentioned such as fruit and yogurt. Opt for these on a regular basis and leave the cookies, cakes, candies and ice cream for special occasions and in small doses.

• Sip smarter: choose water instead of soda for thirst.

• Avoid extra fat by limiting foods such as heavy gravies and sauces that add excessive calories to otherwise healthy food choices. So do eat the steamed broccoli, but leave off the cheese sauce and squeeze with lemon instead.

Salt and Sodium• Most of the sodium eaten comes from processed foods. You may hear more about

clean eating or clean labels. Food manufacturers are being called to produce products with lower sodium and fewer preservatives.

• Think fresh…Fresh vegetables, fruits, dairy (not cheese), meats (not processed

meats). Fresh foods are naturally low in sodium. So when you cook with fresh foods, you have control over what goes into the food.

• Skip the salt when cooking and adjust your taste buds. Salt is an acquired taste. Cut back on salt little by little and your taste for salt will lessen over time. Opt instead for other flavors such as spices, herbs, vinegar, and lemon juice to season your food.

Smart, Simple PracticesSavor your food• Take the time to fully enjoy your food…don’t eat too fast. This can lead to

overeating. Slowing down can help you to listen to your body telling you that you are hungry or that you are full.

Portion Control• Avoid excessive portions by using a smaller plate, bowl or glass. Portion out

foods before eating. If you are dining out, where the portions tend to be quite large, look for petite plate options, share a dish with a dining companion, or portion out part of the meal to take home.

Physical Activity• Limit television and computer time.

• Exercise doesn’t have to be expensive…you don’t have to join a gym or enroll in expensive classes. Walking, running, riding bikes, and playing in the yard are all ways to get moving and keep physically active daily without spending big money.

Lemon Chicken Stir-Fry

http://www.eatingwell.com/recipes/lemon_chicken_stir_fry.html

From EatingWell: May/June 2009

Spiked with lots of zesty lemon, this delectable chicken stir-fry has a colorful mix of snow peas, carrots and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini. Serve with: Rice noodles or brown rice.

4 servings, about 1 1/2 cups each | Active Time: 40 minutes | Total Time: 40 minutes

Ingredients• 1 lemon• 1/2 cup reduced-sodium chicken broth• 3 tablespoons reduced-sodium soy sauce• 2 teaspoons cornstarch• 1 tablespoon canola oil• 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces• 10 ounces mushrooms, halved or quartered• 1 cup diagonally sliced carrots, (1/4 inch thick)• 2 cups snow peas, (6 ounces), stems and strings removed• 1 bunch scallions, cut into 1-inch pieces, white and green parts divided• 1 tablespoon chopped garlic

Preparation1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with

tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Nutrition

Per serving :225 Calories; 6 g Fat; 1 g Sat; 3 g Mono; 63 mg Cholesterol; 14 g Carbohydrates; 27 g Protein; 3 g Fiber; 448 mg Sodium; 796 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 vegetable, 3 lean meat, 1 fat

Thank you!Sources:

www.ChooseMyPlate.gov

www.eatingwell.com