Transcript Why develop a regular eating routine?

From Market to Table…
in Record Time
Planning and Preparing
Healthy Meals
For Your Busy Family
Why develop a regular eating routine?
• Food is everywhere!
• Overeating is caused by:
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grazing
skipping meals
getting over-hungry
mindless eating
television
• Routines help
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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.
“What’s
for
dinner?”
Does this question scare you?
8 Good Reasons for Family Mealtimes
“More Than Just Eating Together”
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Communication and Well-Being.
Model Manners.
Expand their world…one food at a time.
Nourish.
Become Self-Sufficient.
Prevent Destructive Behaviors.
Improve Grades.
Save Money.
Healthy eating starts
with the decisions you
make before you go to
the store….
Consider
your family’s
schedule….
Wishing won’t make it
happen….
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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.
Do you have a list
of “must have”
foods?
(staples)
Stock Up on the Basics
• Store Freezer
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Boneless chicken breasts
Cooked meatballs
Vegetables
Hash brown potatoes
Bread dough
Juices
• Store Dairy Case
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Milk
Yogurt
Cheese
Eggs
Pantry Power
• Off the shelf
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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?
Pantry Power
• Produce
– Minced garlic
– Potatoes
– Onions
– Fresh vegetables
– Fresh fruit
Supermarket Strategies
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Plan your shopping
Eat before you go
Go alone
Start at the produce aisle
Shop the perimeter
Avoid impulse buys
Read food labels
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
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
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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.
Healthy Cooking Methods
• 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
• Braising
• Broiling
• Grilling
• Microwaving
• Roasting
• Sautéing
• Steaming
• Stir-frying
Learn these terms
and methods!
Handy 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
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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?
“I can’t cook.
I use a smoke
alarm as a
timer.”
~ Carol Siskind
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