Transcript Smart - Net Start Class

Smart, Simple Nutrition for
Schultz Elementary Families
Eve Patterson, M.S., R.D.
Smart Shopping
Planning
•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 Eating
Fruits/ 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 Practices
Savor 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
Preparation
1.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