Tips

(when measuring utensils aren't available)

1 cup of cereal flakes = adult fist

1/2 cup cooked rice/pasta = 2 baseballs

1 medium bake potato = adult fist

1 cup fresh fruit = baseball

1 oz cheese = 4 dice

1 tablespoon peanut butter = half a ping-pong ball

3 oz meat = deck of cards

3 oz grilled fish = checkbook

ChooseMyPlate.gov
Ten tips for incorporating these principles in your diet:

1. Balance calories
2. Enjoy your food, but eat less
3. Avoid oversized portions
4. Add foods to eat more often to your grocery list
5. Make half your plate fruits and veggies
6. Switch to fat-free or low-fat (1%) milk
7. Make half your grains whole grains
8. Be aware of foods to eat less often
9. Compare sodium in foods
10. Drink water instead of sugary drinks

Find more information at ChooseMyPlate.gov

Apples

• Once cut, place them in a bowl of cold water or sprinkle with orange or lemon juice to keep them from turning brown.
• Apples give off a gas that causes other vegetables to ripen, so store separately.

Carrots

• Wait to wash carrots until just before you're ready to use them.
• Keep carrots from developing a bitter flavor by storing away from apples, avocados and bananas.

Onions

• Refrigerate for 30 minutes before cutting to reduce crying/tears.
• Rub your hands with lemon juice or salt to remove the onion smell.

Oranges

• Give canned or bottled orange juice a fresh flavor by adding fresh squeezed orange juice.
• Grated orange skin (zest) is a great way to add a little zing to baked chicken or muffins.

Potatoes

• Potatoes can usually be stored up to 30 days when kept in a cool, dark place.
• Don't freeze or refrigerate uncooked potatoes. 

1. Eat a light snack to prevent overeating at buffets.
2. Limit alcohol to reduce unwanted calories.
3. Bring a healthy low-fat dish to the party.
4. Avoid snacking temptations by giving crafts or other gifts instead of baked goods.
5. Always keep low-calorie foods like raw produce on hand for snacking.
6. Substitute healthful ingredients for those high in calories and fat.
7. Team up with a buddy and support and encourage each other to make healthy choices.
8. Remember to eat right and exercise most days.  Holidays are special days.
9. Don't allow the holidays to be an excuse for easing off your exercise routine.  Keep it up!
10. Celebrate with family and friends in ways that don't center around food.

Eat This Not That
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CHEESE SOUP

In a medium saucepan, heat 3 cups lower-sodium vegetable broth, 3 cubed potatoes, 1/2 cup chopped onion, 1/2 cup chopped carrots and 1/4 cup chopped celery.  Bring to a boil then cover and simmer on low until the potatoes are tender. Mash with a potato masher.  Add 5 slices (5 oz) cheese and 1/2 cup low-fat milk.  Stir and cook until cheese melts.  Add pepper to taste.

110 calories / 2g fat / 5mg cholesterol / 300mg sodium / 14g carbohydrates / 2g fiber / 8g protein

MIX-N-MAC & CHEESE

Mix a pound of cooked macaroni with milk and melted buttery spread.  Add cheese until melted.  Have fresh vegetables available to mix-in for variety.  Vegetables such as chopped broccoli or diced bell pepper.

310 calories / 11g fat / 30mg cholesterol / 70mg sodium / 35g carbohydrates / 1g fiber / 16g protein

CHEESE NACHOS

Place grated cheese on tortilla chips.  Place under broiler and melt cheese.  Top with any fresh vegetables or refried beans.  This adds variety and nutritiion.

330 calories / 21g fat / 60mg cholesterol / 55mg sodium / 11g carbohydrates / 0g fiber / 19g protein

GRILLED CHEESE SANDWICH

Butter one side of two pieces of bread.  Place one slice cheese on inside of slices (buttered-side out).  Place on heated griddle.  Toast both sides until brown and cheese melts.

340 calories / 20g fat / 50mg cholesterol / 1070mg sodium / 29g carbohydrates / 2g fiber / 15g protein

PIMENTO CHEESE SANDWICH

Grate one pound cheese and then add a small jar (4 oz) of drained, rinsed pimentos.  Add 1 large chopped onion and 1-2 tablespoons mayonnaise to make mixture stick together.  Chill and serve on sandwich bread.

165 calories / 3g fat / 5mg cholesterol / 410 mg sodium / 29g carbohydrates / 4g fiber / 10g protein

TACO SOUP

In a pot, add:  1 pound browned ground beef, 1 can whole kernel corn, 1 c Rotel 2 cans beans (drained/rinsed), 1 packet original ranch dressing mix, 1 packet low-sodium taco seasoning mix (see recipe below).

270 calories / 8g fat / 40mg cholesterol / 390mg sodium  27g carbohydrates / 10g fiber / 19g protein
 

• Low-Sodium Taco Seasoning Mix
  Use as lower sodium alternative for Mexican-style dishes.  Combine all of the following ingredients and then store in an airtight container.  1 teaspoon instant minced onion, 1 teaspon chili powder, 1/2 teaspoon cumin powder, 1/2 teaspoon crushed red pepper, 1/2 teaspoon instant minced garlic, 1/2 teaspoon cornstarch and 1/4 teaspoon oregano.

HAMBURGERS

Mix two defrosted packages of hamburger meat into a bowl.  Add spices of your choice.  Form patties and cook in a skillet or on the grill until no pink is present or meat thermometer registers 160 degrees Farenheit.

320 calories / 14g fat / 75mg cholesterol / 270mg sodium / 21g carbohydrates / 1g fiber / 26g protein

STUFFED BELL PEPPERS

Place hollow peppers into a pot of boiling water for 3-6 minutes until soft.  Put on towel to drain.  put together a mixture of prepared rice, browned hamburger meat and diced tomatoes.  Fill each pepper with mixture.  Place filled peppers in an oven-safe casserole dish.  Pour tomato sauce over peppers.  Bake in a preheated oven for about 20 minutes until heated through.

300 calories / 8g fat / 50mg cholesterol / 25mg sodium / 38g carbohydrates / 4g fiber / 20g protein

SPAGHETTI & MEAT SAUCE

Combine coked pasta, browned ground beef and spagheti sauce in pan.  Heat through.

310 calories / 6g fat / 25mg cholesterol / 40mg sodium / 47g carbohydrates / 3g fiber / 16g protein

BEEF TOSTADAS

Place a thin layer of refried beans on a tostada shell.  Top with crumbled, browned ground beef and your favorite fresh vegetables like tomatoes, jalepenos, onions, cheese, lettuce, etc.

260 calories / 14g fat / 70mg cholesterol / 170mg sodium / 8g carbohydrates / 3g fiber / 23g protein

BBQ BEEF SANDWICH

Prepare roast in crockpot or oven.  Let cool.  Shred beef and add barbecue sauce.  Place on sandwich bread or bun.

400 calories / 7g fat / 45mg cholesterol / 440mg sodium / 41g carbohydrates / 8g fiber / 27g protein

SHEPHERD'S PIE

Combine 1 pound cooked roast beef, 1 chopped onion, 1 box cream of mushroom soup, 1 tablespoon ketchup, 1 can drained/rinsed peas and carrots and 1/8 teaspoon pepper, into skillet and heat through.  Spoon beef mixture into 9-inch pie plate.  Prepare 2 cups instant potatoes and spoon over beef mixture.  Bake at 400 degrees for 15 minutes.

190 calories / 5g fat / 40mg cholesterol / 250mg sodium / 20g carbohydrates / 3g fiber / 17g protein

CURRIED BEEF SALAD

Add following ingredients to bowl:  3 cups cubed roast, 1 1/2 cups red grapes (halved), 4 celery ribs (chopped).  In a separate bowl, combine 2/3 cup mayonnaise, 2 tablespoons lemon juice and 1 teaspoon curry powder.  Pour the wet ingredients over the dry and toss to coat.  Refrigerate for about an hour, then add 1/2 cup chopped peanuts and serve.

240 calories / 10g fat / 70mg cholesterol / 210mg sodium / 11g carbohydrates / 2g fiber / 26g protein

SHREDDED BEEF TACOS

Make tacos using pre-cooked roast and add vegetables and cheese.

270 calories / 11g fat / 40mg cholesterol / 20mg sodium / 14g carbohydrates / 3g fiber / 18g protein

SHREDDED BEEF QUESADILLAS

Use pre-cooked roast and place inside a tortilla and add vegetables.  Eat hot or cold.

360 calories / 9g fat / 45mg cholesterol / 190mg sodium / 27g carbohydrates / 3g fiber / 23g protein

TURKEY SANDWICHES

Spread whole wheat bread slices with your choice of dressing.  Add turkey slices, fresh tomatoes and other vegetables/fruit as desired.  Serve cold.

310 calories / 3.5g fat / 45mg cholesterol / 450mg sodium / 43g carbohydrates / 3g fiber / 25g protein

TURKEY LETTUCE WRAPS

Top Romaine lettuce leaf with turkey slice and raw tomato.  Mash 1/8 avocado and 1 teaspoon lime juice together in small bowl.  Spread onto the tomato/turkey slice.  Roll up and serve.

120 calories / 6g fat / 20mg cholesterol / 240mg sodium / 9g carbohydrates / 2g fiber / 8g protein

HOT TURKEY SANDWICH

Place prepared turkey on a piece of whole-wheat toast.  Top with prepared mashed potatoes.  Complete sandwich by topping with turkey gravy and second slice of toast..

350 calories / 3g fat / 25mg cholesterol / 510mg sodium / 65g carbohydrates / 5g fiber / 17g protein

TURKEY CHEF SALAD

Place Romaine lettuce in bowl or on plate.  Top with raw vegetables, turkey pieces and grated cheese.  Serve with your preferred salad dressing.

220 calories / 9g fat / 60mg cholesterol / 10mg sodium / 8g carbohydrates / 2g fiber / 24g protein

TURKEY CHEESE KABOBS

Place chunks of turkey, raw vegetables and cheese on a skewer.  Serve cold.

150 calories / 9g fat / 50mg cholesterol / 420mg sodium / 5g carbohydrates / 2g fiber / 24g protein

CHICKEN PIZZA

Use whole grain-pie crust recipe from this site as your pizza crust.  Mix spaghetti sauce with oregano and garlic powder.  Spread on pizza crust just to inside outer edge.  Layer sauce with thinly sliced fresh tomatoes, bell pepper strips and cooked/deboned chicken.  Spread grated cheese on top.  Cook until cheese is melted.  May brown briefly under broiler for a browner color.  For variety, use salsa instead of spaghetti sauce on the crust.

270 calories / 11g fat / 35mg cholesterol / 295mg sodium / 24g carbohydrates / 4g fiber / 15g protein

CHICKEN & DUMPLINGS

Add cooked/deboned chicken to broth on stove.  Heat chicken broth to a rolling boil.  Prepare bakery mix, drop biscuits with 2 cups mix and 2/3 cup low-fat milk.  Drop by spoonfuls into broth.  Cook until dough is sticky.

140 calories / 3g fat / 20mg cholesterol / 300mg sodium / 20g carbohydrates / 1g fiber / 9g protein

CHICKEN PASTA SALAD

Cook rotini pasta according to package directions.  Add any raw vegetables, including any of the following:  broccoli, bell pepper, tomato chunks, cubed yellow squash.  Add 1 cup of any of your favorite bottled salad dressings, like Italian, ranch, etc.

180 calories / 0g fat / 0mg cholesterol / 440mg sodium / 44 carbohydrates / 3g fiber / 5g protein

BUFFALO PULLED CHICKEN SANDWICH

Add hot sauce to chicken.  Let set for approximately 10 minutes.  Grill bun.  Place meat on but and serve.

270 calories / 5g fat / 70mg cholesterol / 1040mg sodium / 21g carbohydrates / 1g fiber / 32g protein

 

the healthier holiday hues

Many colorful foods offer protective health benefits and reduce the risk of a variety of diseases.  Color is an indication of different nutrients.  Add color to your holiday meals and boost your nutrition!

Red:  Fresh cranberries contribute a tart flavor and may offset the sweetness of other dishes.  Watch portion sizes.  Salmon patties prepared with canned salmon are a quick healthy meal.  Lycopene, a phytochemical, may help prevent some diseases.  Lycopene is found in canned tomatoes and tomato sauce.  Red beans add fiber and provide alternatives to meat dishes.  They can be added and served instead of meat in casseroles.

Green:  Dark green leafy vegetables come in many forms and offer many different nutrients.  Chose romaine over iceberg lettuce for salads and add spinach to soups.  Avocados, though high in fat, contain heart-healthy monounsaturated fat.  Add a few slices to a sandwich instead of mayonnaise.  Eat them in moderation as a side dish.

1 teaspoon oregano                                   1/2 teaspoon ginger, ground
1 teaspoon coriander seed                    1 teaspoon basil
1 teaspoon dry mustard                          1/2 teaspoon cumin
1 teaspoon rosemary                                1 teaspoon paprika
1 teaspoon onion powder                      1 1/2 teaspoon celery seed
1/2 teaspoon cayenne pepper            1 teaspoon thyme
1 teaspoon garlic powder                      1 teaspoon dill weed

Combine all ingredients and store in an airtight container.  
Makes 1 packet

Who doesn't want to save time and money?  If you follow these easy time-saving tips, you can have more time to spend with family and friends, and doing what you love!

• Crockpots are great tools for saving time.  Use a crockpot to cook a whole chicken or a large roast while you work or run errands.  Then bag and freeze the leftovers for soups or stews later.
• It's easy to skip mealtimes together during the busy week.  Try cooking several meals on the weekend to bring your family together when there is no time to be in the kitchen.
• Cooking roast, turkey and chicken ahead then cutting into bite-size pieces before freezing can make tacos, fajitas and soups a snap to prepare when time is short.
• Casseroles are easy to put in the oven and reheat.  So, take time to prepare your family's favorites and freeze for the times when you need a quick meal fora large or small group.
• The base of any meal is the protein.  It's easy to cook chicken, beef and turkey ahead of time.  Then simply freeze it in large or small freezer bags.  It will take the guesswork out of cooking on the fly.
• In the summer, fresh vegetables are readily available, so wash and freeze fresh squash, tomatoes, okra, corn and other garden vegetables to use later in stews and casseroles.  You will b glad you did.
• For many, cooking a large meal on Sunday is a family tradition.  Why not cook two chickens instead of one?  It's easy to pull the chicken from the bone and freeze it for later.
• Hamburger meat can be used a million ways.  Meals such as tacos, chili, soups and casseroles are popular dishes.  Try cooking hamburger meat in large amounts, allow it to cool, and then freeze in freezer bags for later.  You simply can't go wrong with this cooking tip.

*Always thaw frozen, cooked or uncooked meats in the refrigerator to prevent contamination

*Cook all poultry to a safe minimum internal temperature of 165˚F and all other meats at 160˚F as measured with a food thermometer.
 

Beef - bay leaf, nutmeg, onion, pepper, sage, thyme
Pork - garlic, onion, sage, pepper, oregano
Chicken - ginger, oregano, paprika, poultry seasoning, rosemary, sage, thyme
Fish - curry powder, dill, lemon juice, paprika, pepper
Carrots - cinnamon, cloves, nutmeg, rosemary, sage
Corn - cumin curry powder, onion, paprika, parsley
Green beans - dill, curry powder, lemon juice, oregano, thyme
Green peas - ginger, onion, parsley, sage
Potatoes - dill, garlic, onion, paprika, parsley, sage
Summer Squash - cloves, curry powder, nutmeg, rosemary, sage
Winter Squash - cinnamon, ginger, nutmeg, onion
Tomatoes - basil, bay leaf, dill, onion, oregano, parsley pepper