Boxed Meals: A Healthier Alternative When short on time, many cooks use packaged convenience foods to prepare a quick meal. Most processed food items are high in sodium, fat, or added sugars. In addition, they often cost more than the homemade version. To boost the nutrient density of a boxed or frozen packaged convenience food, try the ideas described below.

To Decrease Fat:

• Omit or cut in half the amount of butter or margarine that is recommended for boxed mixes for rice, pasta, stuffing, potatoes, or macaroni and cheese.

• Use lean beef, chicken, or turkey when making a prepackaged casserole boxed mix. If using ground meat, drain the fat and continue with regular directions. (For tips on how to drain the fat, visit spendsmart.extension.iastate.edu/video/drain-ground-beef.)

• Replace oil in cake or brownie mixes with an equal amount of unsweetened applesauce. Substitute two egg whites for each whole egg to decrease the fat and calorie content even more.

To Decrease Sodium:

• Use only half of the seasoning packet that comes with packaged rice mixes, dry soup noodles, and frozen stir-fry meals.

• For additional zest, use herbs and spices instead of salt.

To Add Nutrients:

• Add chopped or sliced vegetables (fresh or frozen) to boxed rice mixes, ramen noodles, canned soups, or a frozen pizza before baking it.

• Add frozen chopped spinach to tomato-based sauces for pasta.

• If a packaged mix calls for 1 cup of milk, use 2/3 cup of nonfat dry milk powder and 1 cup of water instead. You will get twice as many nutrients—such as calcium, vitamins, and protein—in each cup.

Source: Erin Henry and Mary Meck Higgins, “Dining on a Dime,” October 2014, Kansas State Research and Extension, https://www.ksre.k-state.edu/humannutrition/newsletters/dining-on-a-dime/dining-on-a-dime-documents/DOAD2014Oct.pdf

Words on WellnessYOUR EXTENSION CONNECTION TO NUTRITION AND FITNESS

Ramen Noodle SkilletServing Size: 1 1/3 cup Serves: 4

Ingredients:• 2 teaspoons oil (canola or

vegetable)• 1 cup onion, chopped (about 1

medium onion)• 1 carrot (chopped or sliced into

small pieces) • 2 cups frozen broccoli stir-fry

vegetable mixture, thawed• 2 cups cooked meat or poultry

(cut into bite-sized pieces)• 1 package (3 ounces) beef

flavored instant ramen noodles (broken into pieces)

• 1 cup water or broth

Instructions:1. Heat oil in a large skillet. Add

onion and carrots and sauté until soft (about 5 minutes).

2. Thaw the broccoli mixture in the microwave and drain.

3. Add the broccoli and cooked meat to the skillet. Stir and heat (about 1-2 minutes).

4. Add the noodle seasonings to the water/broth and stir into the skillet.

5. Break apart the ramen noodles. Add to the skillet when the water/broth simmers. Stir to moisten the noodles. Cover the skillet and cook until done (about 2 minutes). Serve immediately.

Nutrition information per serving: 340 calories, 11g total fat, 4g saturated fat, 0g trans fat, 115mg cholesterol, 280mg sodium, 15g total carbohydrate, 3g fiber, 4g sugar, 42g protein

Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu.

Iowa State University Extension and Outreach does not discriminate on the basis of age, disability, ethnicity, gender identity, genetic information, marital status, national origin, pregnancy, race, religion, sex, sexual orientation, socioeconomic status, or status as a U.S. veteran. (Not all prohibited bases apply to all programs.) Inquiries regarding non-discrimination policies may be directed to Ross Wilburn, Diversity Officer, 2150 Beardshear Hall, 515 Morrill Road, Ames, Iowa 50011, 515-294-1482, wilburn@iastate.edu.

PM 2099AF September 2017

www.extension.iastate.edu

Are you at risk for listeriosis?Listeria monocytogenes is a bacteria that is particularly harmful for pregnant women and older adults. Eating foods with Listeria monocytogenes can lead to listeriosis. Listeriosis can cause miscarriages or stillbirths. It can also lead to newborn babies having a serious illness or death. Older adults and individuals with chronic disease may develop meningitis.

Foods commonly linked to Listeria include deli meats, hot dogs, smoked seafood and store-prepared deli salads, unpasteurized milk, soft cheeses, raw sprouts, and cantaloupe.

High-risk individuals should only eat items made with pasteurized milk, sprouts that are cooked, hot dogs and deli meats heated to an internal temperature of 165°F or until steaming hot just before serving, and canned or shelf-stable meat spreads.

Listeria thrives in refrigeration. Promptly refrigerate ready-to-eat foods to slow the growth of bacteria. To prevent cross contamination, store food in plastic bags or clean covered containers and wipe up spills right away—especially juices from hot dog and lunchmeat packages, raw meat, and raw poultry. Also, remember to wash fresh produce, especially cantaloupe, before cutting or eating. For more information about food safety, visit www.extension.iastate.edu/foodsafety/regulations.

Source: www.cdc.gov/listeria/prevention.html

Love Them to HealthWhat can you do to encourage family members or friends to commit to a physically active lifestyle? Use the following tips to help encourage positive behavior change.

• Be clear about your intentions. Show concern about their health.

• Keep it simple and encourage consistent routines.

• Look for signs that indicate readiness to change.

• Walk the talk. Continue to be a good role model.

• Be patient. Change does not happen overnight.

• Make it fun and try new activities.

• To keep momentum going, have heart-to-heart discussions about what is and is not working.

Source: www.acefitness.org/acefit/healthy-living-article/60/6286/8-ways-to-motivate-your-partner-to-exercise/

Words on Wellness