RHH Family Mealtime Toolkit

Family Mealtime Toolkit
www.therealhappyhour.org
About The Real Happy Hour

In April 2012, partners from the Marathon County Alcohol & Other Drug Partnership Council, Healthy Eating Active Living (HEAL) Coalition, Early Years Coalition and the Hunger Coalition in Marathon County came together to create a community-wide campaign called The Real Happy Hour. Within months, this new community collaboration adopted an official logo and mission, Promoting quality family time together for a healthier community. To truly make this effort a community-owned project, the collaborating coalitions wanted to produce a brand that can be used by an indeterminate number of invested individuals and organizations. The Real Happy Hour will not only promote the mission and goals of each collaborating partner, it will primarily focus on the protective factors that link the impact of family mealtime and family playtime on childhood obesity, alcohol and substance abuse in adolescents, and early childhood development. The driving force behind The Real Happy Hour is a core group of community leaders and organizations that have abandoned their individual agendas in favor of a collective approach to support families spending quality time together in Marathon County. This group, The Real Happy Hour Task Force, has accepted a shared vision for change and common agenda to support The Real Happy Hours mission. The Real Happy Hour campaign is designed to flourish from the coordination of differing activities and opportunities created by the network of organizations involved. The Real Happy Hour is not trying to create new educational programs, services, or events for families in Marathon County. Instead, it is determined to connect families to the resources that are already available in the community in which they live. The Real Happy Hour is focusing the entire community on a single set of goals that promote and support opportunities for families to spend quality time together engaging in healthy behaviors. This focus requires a systemic approach that focuses on networking between organizations and progress toward shared objectives. This approach ensures that all organizations, agencies, and community stakeholders involved with The Real Happy Hour recognize and understand the true power that collective impact can have on our community. The Real Happy Hour campaign has two simple goals. The first is to identify how families in Marathon County spend quality time together and to brand these moments as a The Real Happy Hour. Whether its cooking and eating a meal together at home, going on a walk or bike ride to the park, or reading together before bedtime, these moments that families spend together are quality examples to The Real Happy Hours mission. The second goal is to move families from identifying what are some examples of The Real Happy Hour, to answer the question, How can we do that and where do we start? This campaign will not only create a network of stories and catalog of ideas, it will also provide links to local resources, free or low cost activities, and family-friendly events in the community which is meant to educate and empower families to create their own Real Happy Hour in Marathon County.
The Real Happy Hour
@Real_HappyHour
Guiding Principles
The following guiding principles are incorporated in the preparation of this toolkit: The Total Diet or overall pattern of food eaten is the most important focus of healthy eating. (Position of the Academy of Nutrition and Dietetics, February, 2013) a. There are no good or bad foods. All foods can fit into a healthy diet if combined with moderation, appropriate portion size, and physical activity. b. Choose a wide variety of nutrient dense foods and beverages. Low nutrient dense foods are appropriate in quantities consistent with energy needs. c. We encourage the increase in intake of fruits and vegetables, in all forms, advocating the MyPlate recommendation of making half your plate fruits and vegetables.
d. We neither endorse or discourage the use of organic fruits and vegetables. The current scientific literature suggests that there are no significant differences in the nutritional value of organic fruits and vegetables versus conventionally grown. Additionally, there is not sufficient evidence that pesticide residues at the levels found on fruits and vegetables sold in the U.S. pose a risk that outweigh the benefits of consuming fruits and vegetables.
2. We support the 2010 US Dietary Guidelines and the MyPlate model (USDA). 3. We support and advocate for credible food and nutrition information, education and evidence-based application. 4. We believe food is to be enjoyed and the eating experience a positive experience. 5. We understand that the role of parents and caregivers is to determine the what, where, and when of providing food. The role of the child is to decide how much and whether to eat (Ellyn Satter, Division of Responsibility Eating). 6. We believe food should never be used for punishment. Alternative rewards are preferable over using food as a reward. 7. We respect individual, cultural, and ethnic food preferences and recognize that people can taste food differently and may have special needs. 8. We acknowledge that individual and family circumstances can affect food intake, such as access to nutritious foods, transportation, financial capability, equipment available for food preparation, cooking skills, etc. 9. We believe that we can be a positive influence within our communities to promote healthy eating and active living. 10. We support and promote our local community and regional food producers and providers. Adopted by the Real Happy Hour Task Force, April 2013
INTRODUCTION

One of the most frequent responses from children when surveyed about what they want most, is time spent with their parents. School, work schedules, charity commitments, leisure activities, food shopping and meal preparation, chores, daily routine household tasks, etc. all cut into the amount of time parents spend with their children. However, many of these activities can become family activities by getting all members of the family actively involved. One strategy where this works especially well is family mealtime.
Family Mealtime = Impressive Benefits for Children!

Family mealtimes foster togetherness Family mealtimes help prevent behavior problems Family mealtimes help children do better in school Family mealtimes encourage healthier eating Family mealtimes help prevent weight problems
Most parents look for ways to give their children an edge, but many miss an easy and often inexpensive recipe for success: eating together. - Sally Squires, columnist, The Washington Post, May 2007
How to use the Family Mealtime Toolkit
Oftentimes, when it comes to family mealtime, we may not know where to start. The very thought of putting a meal together may be daunting and tossed aside because of busy family schedules and easy access to many fast food options for mealtime. However, there are steps to make it easier. The chapters in the Family Mealtime Toolkit cover the basics from meal planning to food purchasing, to time cooking strategies and beyond. The chapters are designed to be used as needed; they do not follow in a specific order. Supplemental materials from credible sources are provided on the various topics for more in-depth information. This is the first edition of the Family Mealtime Toolkit and more topics will be added as the Toolkit evolves. The chapters are designed to be simple, user-friendly guides to help your family create a happier, healthier family mealtime for all to enjoy. The goal is to make family mealtime time a pleasant time, where family members want to share, laugh, and build strong
Yet for all that, there is something about a shared meal--not some holiday blowout, not once in a while but regularly, reliably--that anchors a family even on nights when the food is fast and the talk cheap and everyone has someplace else they'd rather be. And on those evenings when the mood is right and the family lingers, caught up in an idea or an argument explored in a shared safe place where no one is stupid or shy or ashamed, you get a glimpse of the power of this habit and why social scientists say such communion acts as a kind of vaccine, protecting kids from all manner of harm. - Nancy Gibbs, The Magic of the Family Meal, Time Magazine, June2006.
This toolkit is not intended as a substitute for medical care. If you have questions or concerns, consult your health care provider.
Table of Contents
Chapter 1 Menu Planning
4 Steps to Menu Planning Menu Planning Template Sample2 Week Menu
Chapter 7
Family Mealtime Guidelines

Family Mealtime Newsletter Family Mealtime Challenge Checklist
Chapter 2
Eating for Good Health

Whats on your plate? MyPlate Key Nutrients Healthy Eating for Preschoolers
Chapter 8
Lunches & Snacks

MyPlate Lunch Bag
Chapter 9
Eating Away From Home

Healthy Eating on the Run
Chapter 3
Smarter Food Buying

3 Steps to Smarter Food Buying Life is About Trade-Offs Basic Foods for Fridge, Freezer, and Cupboard
Chapter 10 Beverages
The TRUTH about Energy Drinks The Danger of Energy Drinks
Chapter 4 Chapter 5
Food Labeling Time Saving Cooking

Healthy Homemade Skillet Recipes Freezer Meals Foods That Dont Freeze Well
Chapter 11 Salt & Sodium

Sodium Face Sheet Healthy Cooking with Herbs
Resources
Favorite Food & Nutrition Web Sites Bibliography
Chapter 6
Food Safety
Kitchen Safety Checklist 7 Tips for Cleaning Fruits & Vegetables Fresh Produce Fact sheet Be Food Safe Activity Book
Menu Planning
Its 6:00 pm after a long, hard day at work, the kids are hungry, and youre tired, and you still dont know what tyour family is going to eat for dinner. Do you make a pit stop at the drive-thru at the nearest fast food joint? Do you wind up relying on frozen TV dinners? Do you find yourself making the same old thing every night? There is a way to break that cycle and its called Menu Planning.
Why Plan Ahead?

1. Menu planning will save you money.
By planning your meals ahead of time, you will only purchase what you need at the grocery store. Planning ahead means that you can use leftovers from a previous meal, instead of throwing them away.

Tips for Success:
Get all family members involved in the menu planning process.
2. Menu planning will save you time.

The time you spend planning your menu upfront, will save time later in the week when you are preparing the meals. Planning exactly what you need to buy means less stops at the grocery store.
Take advantage of time-saving methods such as crock-pot cooking or preparing meals ahead of time and freezing them.
3. Menu planning will help you make healthier meals.

Planning ahead will allow you to discover more ways to incorporate fruits, vegetables, and whole grains into your family meals.
Dont be afraid to use step-saving foods like instant brown rice, spaghetti sauces, package mixes or canned items.
Look for products with whole grain, lower sodium, less sugar, and no trans-fat
Menu Planning
4 Steps to Menu Planning

Step 1: Check What Is Available
Check what you have in your freezer, refrigerator, or on your pantry shelves. Do you have a combination of ingredients to make a meal? Consider your familys food preferences, favorite recipes, family activity schedules, and how much time you have to cook. Check out grocery store ads and coupons for whats on sale for the week.
Step 2: Start with the Main Course
Quick Tip:
Brainstorm recipes using similar ingredients like chicken, lean ground beef, or ground turkey. That way you can cook them ahead of time and use either for soups, salads, or casseroles.
Check your schedule for the week. Which days will you have more time to prepare meals? Make a note of which days youll have to prepare a quick, easy meal using leftovers or already prepared ingredients.
Sunday Lunch
Monday Meatloaf Sandwich
Tuesday Chicken Salad Sandwich Spaghetti with Meatballs Make ground beef for Thursday
Wednesday Tuna Salad Sandwich
Thursday Chicken Salad Sandwich Chili
Friday
Meatloaf Dinner Chicken Stew Cook chicken for rest of week
Chicken Vegetable and Rice Soup
Chiliuse ground beef prepared on Tuesday
Homemade pizza
Activities
Soccer Practice Dance
School Event
= Enough Time to cook meal
= Quick meal
Menu Planning
Step 3: Add the Sides

Fill in the rest of your meal with healthy sides. Here is where the MyPlate is a handy guide:

1/2 of ones plate = fruits and vegetables 1/4 of your plate = grain, preferably whole grain 1/4 = a lean protein source Low-fat or fat-free dairy product
Add your sides onto the same menu plan as your main dishes!
Sunday Monday Tuesday Chicken Salad Sandwich on whole grain bread Cucumber Slices Wednesday Thursday Friday
Meatloaf Sandwich
Tuna Salad Sandwich Carrot Sticks
Lunch
Carrot sticks Baked apple
Vanilla pudding Orange w/ Fresh Banana
1/2 Chicken Salad Sandwich on whole grain Chili bread Whole grain Cup of Chicken crackers Vegetable & Banana Rice Soup Cucumber slices
Meatloaf Baked potato Chicken Stew Lettuce salad Baked winter squash
Spaghetti with Meatballs Broccoli
Chicken Vegetable and Rice Soup Whole grain crackers Banana
Dinner
Tossed Salad Strawberries Baked apple with angel food *Make ground beef for *Cook chicken cake Thursday for rest of week
Chiliuse ground beef prepared on Tuesday Whole grain crackers Apple slices
Homemade pizza Fresh pineapple
Activities
School Event
Menu Planning
Step 4: Review for Balance
Make sure you have a variety of colors and textures when planning a meal. Try to incorporate several different fruits, vegetables, whole grains, and proteins throughout the week.
http://teamnutrition.usda.gov/Resources/MyPlateAtHome.pdf
Menu Planning Challenge!!!

Select your familys Top 10 favorite meals or recipes. Start with 2-3 of those meals in your menu plan. How much time did it take you to plan your menu? Did it save you time or money at the grocery store?
For more ideas find us online!

The Real Happy Hour @Real_Happy Hour The Real Happy Hour
Menu Planning
Menu Planning Template

Sunday Monday Tuesday Wednesday Thursday Friday
Breakfast
Lunch
Dinner
Activities
Eating for Good Health

Why use MyPlate?
Quick and easy visual that everyone can remember. Helps everyone obtain daily nutritional needs. Promotes healthy eating
Sample Plate
Look at the meal pictured. The plate has: Chicken with peach sauce Mixture of cauliflower, carrots, broccoli, and tomatoes Whole grain brown rice with cranberries Glass of fat-free milk
Does this meal meet the MyPlate guidelines?
Choose MyPlate Challenge

Download a MyPlate icon from the web at www.choosemyplate.gov or use the guide on the next page. At your next meal, compare your plate to MyPlate.

Do you have fruits and vegetables on half of your plate? Does one-fourth of your plate have a grain? Is it a whole grain? Does one-fourth of your plate have a source of protein? What is it? Did you include a low-fat or fat-free dairy product?
Use MyPlate when you go out to eat at a restaurant. Does your meal at the restaurant look like MyPlate? What is the same or different about it? Do one thing this week to help you and your family meet the MyPlate guidelines. Each week, think of one more thing that you can do to keep eating healthier together.
Choose MyPlate
Whats on your plate?

Before you eat, think about what and how much food goes on your plate or in your cup or bowl. Over the day, include foods from all food groups: vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods.
Dairy Fruits Grains
Vegetables
Protein
Make half your plate fruits and vegetables.
Make at least half your grains whole.
ChooseMyPlate.gov
Switch to skim or 1% milk. Vary your protein food choices.
Vegetables
Eat more red, orange, and dark-green veggies like tomatoes, sweet potatoes, and broccoli in main dishes. Add beans or peas to salads (kidney or chickpeas), soups (split peas or lentils), and side dishes (pinto or baked beans), or serve as a main dish. Fresh, frozen, and canned vegetables all count. Choose reduced sodium or no-salt-added canned veggies.
Fruits
Use fruits as snacks, salads, and desserts. At breakfast, top your cereal with bananas or strawberries; add blueberries to pancakes. Buy fruits that are dried, frozen, and canned (in water or 100% juice), as well as fresh fruits. Select 100% fruit juice when choosing juices.
Grains
Substitute wholegrain choices for refined-grain breads, bagels, rolls, breakfast cereals, crackers, rice, and pasta. Check the ingredients list on product labels for the words whole or whole grain before the grain ingredient name. Choose products that name a whole grain first on the ingredients list.
Dairy
Choose skim (fatfree) or 1% (low-fat) milk. They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Top fruit salads and baked potatoes with low-fat yogurt. If you are lactose intolerant, try lactose-free milk or fortified soymilk (soy beverage).
Protein Foods
Eat a variety of foods from the protein food group each week, such as seafood, beans and peas, and nuts as well as lean meats, poultry, and eggs. Twice a week, make seafood the protein on your plate. Choose lean meats and ground beef that are at least 90% lean. Trim or drain fat from meat and remove skin from poultry to cut fat and calories.
Cut back on sodium and empty calories from solid fats and added sugars
Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with a lower number. Drink water instead of sugary drinks. Eat sugary desserts less often. Make foods that are high in solid fatssuch as cakes, cookies, ice cream, pizza, cheese, sausages, and hot dogsoccasional choices, not every day foods. Limit empty calories to less than 260 per day, based on a 2,000 calorie diet.
For a 2,000-calorie daily food plan, you need the amounts below from each food group. To find amounts personalized for you, go to ChooseMyPlate.gov.
Eat 2 cups every day

What counts as a cup? 1 cup of raw or cooked vegetables or vegetable juice; 2 cups of leafy salad greens
Eat 2 cups every day

What counts as a cup? 1 cup of raw or cooked fruit or 100% fruit juice; cup dried fruit
Eat 6 ounces every day

What counts as an ounce? 1 slice of bread; cup of cooked rice, cereal, or pasta; 1 ounce of ready-toeat cereal
Get 3 cups every day

What counts as a cup? 1 cup of milk, yogurt, or fortified soymilk; 1 ounces natural or 2 ounces processed cheese
Eat 5 ounces every day

What counts as an ounce? 1 ounce of lean meat, poultry, or fish; 1 egg; 1 Tbsp peanut butter; ounce nuts or seeds; cup beans or peas
Be physically active your way

Pick activities you like and do each for at least 10 minutes at a time. Every bit adds up, and health benefits increase as you spend more time being active. Children and adolescents: get 60 minutes or more a day. Adults: get 2 hours and 30 minutes or more a week of activity that requires moderate effort, such as brisk walking.
U.S. Department of Agriculture Center for Nutrition Policy and Promotion August 2011 CNPP-25 USDA is an equal opportunity provider and employer.
Key Nutrients
MyPlate is a tool to help us choose what foods to eat. Each stripe of color at left represents a food group: grains (orange), vegetables (green), fruits (red), dairy (blue), protein (purple), and oils (yellow). The proportion of each color on MyPlate represents how much each food group contributes to the overall diet. Each food group provides distinct nutrients, which the body needs to be healthy. If these nutrients are missing from meals or snacks for many days, a person can develop a nutrient deficiency, increase risk of certain diseases, become sick, or even die. This publication lists many of the nutrients we need, explains their role in keeping us healthy, and suggests food sources. Eating a variety of foods from all of the groups on MyPlate is a fun and satisfying way to stay healthy.
G V F D P O
Macronutrients
Macro means largethese are the nutrients we need in large amounts. The key macronutrients are protein, carbohydrate, fat, and water.
Protein
Oils
Description: Protein is made up of many tiny units called amino acids. Protein is found in both animal and plant foods, but the amino acids within each varies, which affects the protein quality. High quality proteins are found in lean meat, poultry, fish, seafood, eggs, milk, and cheese. Functions: Building blocks for bones, muscles, cartilage, skin, blood, enzymes, hormones, and antibodies Enzymes help normal processes occur in our bodies. Hormones send messages through our bodies. Antibodies fight infection. Supplies energy Sources: Protein is found in the protein and dairy groups.
PM 877 Revised September 201 1
Carbohydrate
Description: Carbohydrate provides over half of the energy in our diet. Carbohydrates with a smaller number of glucose units are considered sugars whereas those with a larger number of glucose units are referred to as starch or complex carbohydrate. Functions: Supplies energy and helps the body use fat as an energy source Prevents protein from being used for energy so it can build and repair the body Sources: Carbohydrate is found in the grain, fruit, and vegetable groups; grains and vegetables provide primarily carbohydrate, whereas fruit provides sugar. Sugar can come from other foods including molasses, syrups, honey, and other sweets.
Dietary Fiber
Fat
Description: Fat provides calories to our diet and adds texture, flavor, and aroma to food. Fat is made up of different kinds of fatty acidssaturated, monounsaturated, and polyunsaturated, which have different effects on our health. Functions: Supplies energy in a compact form (twice as much energy as the same amount of protein and carbohydrate) Stores energy for future use, which also serves as an insulator and cushions organs Supplies essential fatty acids (those our bodies need but cannot make) Helps body absorb and use some nutrients such as fat-soluble vitamins Provides structure and function to cells as a component of the cell walls Sources: Oils, butter, margarine, salad dressing, shortening, and lard. Fat is found mainly in the oil group but also can come from food in the protein and dairy groups.
Description: Dietary fiber is the part of plant foods that cannot be digested by humans; it is considered a complex carbohydrate. Functions: Adds bulk to the contents of the intestine, which can provide a feeling of fullness Increases movement of intestinal contents, which may reduce constipation, diverticulosis, and other intestinal diseases Helps remove cholesterol from the intestine, which reduces risk of coronary heart disease Sources: Fiber is found in the grain, vegetable, fruit, and protein groups including whole grain breads and cereals, dried beans (such as kidney and black beans), and whole fruits/vegetables.
Micronutrients
Micro means smallthese are nutrients we need in small amounts. Key micronutrients include vitamin A, thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), folic acid, vitamin B12, ascorbic acid (vitamin C), vitamin D, vitamin E, calcium, iron, magnesium, and potassium.
Vitamin A
Water
Description: Water is one of the most essential nutrients that keeps our bodies healthy. Functions: Important part of all cells and fluids in the body Carries nutrients to cells and wastes away from cells Helps digest and absorb the food we eat Helps keep body temperature constant Sources: Water, beverages, soup, fruit, and vegetables.
Description: Vitamin A is a fat-soluble vitamin found easily in the American diet due to fortification, but may not be available to many people in other countries around the world. Beta carotene, a compound found in dark green and orange vegetables, is converted to Vitamin A by our body and also contributes to overall intake. Functions: Helps the eyes adjust to dim light and protects against night blindness Helps young cells in the body develop into mature cells Keeps the skin and the lining of the mouth, nose, throat, and digestive tract healthy and resistant to infection Necessary for growth, reproduction, and immune function Serves as an antioxidant to protect the bodys cells from damage Sources: Liver, carrots, peaches, leafy greens, sweet potatoes, broccoli, and vitamin A-fortified milk and margarine
Thiamin (Vitamin B1)
Vitamin B12
Description: Thiamin is a water-soluble, B vitamin found in many foods. However, it is sensitive to heat and oxygen and can be destroyed during cooking or storage. Because it is water soluble it is easily lost when food is cooked with water. Functions: Helps body cells release energy from food Helps synthesize some other compounds needed in the body Sources: Whole grain and enriched breads and cereals, pork, heart, kidney, liver, and dry beans
Riboflavin (Vitamin B2)
Description: Riboflavin is a water-soluble B vitamin found in many foods; similar to thiamin, it is easily destroyed by light and heat. Functions: Helps release energy from protein, carbohydrate, and fat Helps activate other vitamins Sources: Whole grain and enriched breads and cereals, leafy green vegetables, milk, cheese, liver, beef, poultry, fish, dry beans, and eggs
Description: Vitamin B12 is made by bacteria that live in our large intestine. Some humans cannot absorb vitamin B12 very well and develop a type of anemia, a condition of the red blood cells. Functions: Helps maintain myelin, a substance insulating nerves and helping nerves send messages through the body Helps release energy from fatty acids Maintains folic acid activity that is involved in DNA synthesis Helps prevent elevated levels of homocysteine, a compound that may increase the risk of cardiovascular disease Sources: Milk, beef, poultry, fish, eggs
Ascorbic Acid (Vitamin C)
Niacin (Vitamin B3)
Description: Niacin is a water-soluble B vitamin found easily in food, but also made in the human body. Functions: Helps body cells release energy from food Helps the body make cholesterol and fatty acids Keeps the skin, tongue, digestive tract, and nervous system healthy Sources: Whole grain and enriched breads and cereals, tuna, poultry, beef, dry beans, nuts, and seeds
Folic Acid
Description: Folic Acid is a B vitamin that also is known as folate. It is especially important for women who are pregnant or who may become pregnant to prevent neural tube birth defects including spina bifida. Functions: Used in the synthesis of DNA and RNA in growing cells Helps the body use some of the amino acids found in protein Sources: Grains fortified with folic acid, leafy greens (especially spinach), broccoli, asparagus, corn, oranges, liver, heart, kidney, dry beans, and nuts
Description: Vitamin C is a water-soluble vitamin commonly associated with citrus fruits. This vitamin can be easily destroyed by oxygen, light, and heat, so is easily lost during cooking and storage. Functions: Strengthens the walls of blood vessels Helps wounds to heal Aids in building bones and teeth Helps the body absorb iron Works as an antioxidant to protect the body from damaging compounds in the environment Sources: Oranges, grapefruit, lemons, limes, strawberries, cantaloupe, broccoli, cauliflower, cabbage, Brussels sprouts, green leafy vegetables, peppers, tomatoes, and potatoes
Vitamin D
Description: Vitamin D is sometimes called the sunshine vitamin because it is produced in the skin when it is exposed to sunlight. This vitamin is also found in Vitamin D fortified milk. Functions: Maintains normal levels of calcium and phosphorus in the blood Helps keep bones healthy Sources: sunlight, milk fortified with vitamin D, liver, salmon, and eggs
Vitamin E
Magnesium
Description: Vitamin E functions as an antioxidant to protect our body from the dangers of our environment. This vitamin is found throughout our food supply, so a deficiency is rare. Functions: Works as an antioxidant to protect cell membranes from damaging compounds in the environment Helps maintain red blood cells, nerve cells, and immune cells Sources: Vegetable oils, leafy greens, nuts
Calcium
Description: Calcium is the mineral found in the largest amount in our bodies. The majority of calcium is found in bones and teeth. Deficiency of this mineral is often associated with the loss of bone, or osteoporosis. Functions: Helps maintain bones and teeth Helps regulate blood pressure Helps blood form clots Works as a messenger for nerves, muscles, and the heart to function properly Sources: Milk, yogurt, cheese, dark green leafy vegetables (broccoli, spinach, and greens), soy products with calcium added, and fish eaten with the bones (salmon canned with the bones)
Description: Magnesium is a mineral that is found in very small amounts in the body. However, it is very important in a number of body functions. Functions: Helps the body maintain normal levels of calcium, sodium, and potassium Maintains bone structure Helps release energy from carbohydrate, protein, and fat in the body Helps nerves and muscles function normally Involved in the synthesis of DNA and RNA Sources: Leafy greens (spinach), whole grains, nuts, and dried peas/beans
Potassium
Description: Potassium is a mineral that is a part of the fluid inside our cells. Our bodies closely monitor the amount of potassium present in the cells, because any deficiency or excess of potassium can cause an irregular heartbeat. Functions: Helps transmit nerve signals throughout the body Helps regulate blood pressure Sources: Bananas, oranges, and potatoes
Iron
Revised by Justine Hoover, graduate student, and Ruth Litchfield, Ph.D., R.D., L.D., extension nutritionist.
and justice for all The U.S. Department of Agriculture (USDA) prohibits discrimination in all its programs and activities on the basis of race, color, national origin, age, disability, and where applicable, sex, marital status, familial status, parental status, religion, sexual orientation, genetic information, political beliefs, reprisal, or because all or part of an individuals income is derived from any public assistance program. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDAs TARGET Center at 202-720-2600 (voice and TDD). To file a complaint of discrimination, write to USDA, Director, Office of Civil Rights, 1400 Independence Avenue SW, Washington, DC 20250-9410, or call 800-795-3272 (voice) or 202-720-6382 (TDD). USDA is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914 in cooperation with the U.S. Department of Agriculture. Cathann A. Kress, director, Cooperative Extension Service, Iowa State University of Science and Technology, Ames, Iowa.
Description: Iron is a mineral that is found mainly in the hemoglobin, the oxygen carrying component of the blood. Deficiency of iron is common and is called anemia. Functions: As a part of hemoglobin, carries oxygen from the lungs to muscles, the brain, and other parts of the body Helps protect cells from damage by environmental factors Sources: Meat, poultry, fish, leafy green vegetables, and whole grains Iron is found mainly in the protein group, but it is also found in the vegetable and grain groups.
Healthy Eating
Get your child on the path to healthy eating.

Focus on the meal and each other.
Your child learns by watching you. Children are likely to copy your table manners, your likes and dislikes, and your willingness to try new foods.
Offer a variety of healthy foods.
Let your child choose how much to eat. Children are more likely to enjoy a food when eating it is their own choice.
Be patient with your child.
Sometimes new foods take time. Give children a taste at rst and be patient with them. O er new foods many times.
Let your children serve themselves.
Teach your children to take small amounts at rst. Let them know they can get more if they are still hungry.
Cook together. Eat together. Talk together.
Make meal time family time.

U.S. Department of Agriculture Food and Nutrition Service FNS-451 October 2012 USDA is an equal opportunity provider and employer.
Healthy Eating
Daily Food Plan

Childrens appetites vary from day to day. Some days they may eat less than these amounts; other days they may want more. O er these amounts and let your child decide how much to eat.
Use this Plan as a general guide.

These food plans are based on average needs. Do not be concerned if your child does not eat the exact amounts suggested. Your child may need more or less than average. For example, food needs increase during growth spurts.
Food group
2 year olds
3 year olds
4 and 5 year olds
What counts as:

cup of fruit?
cup mashed, sliced, or chopped fruit cup 100% fruit juice medium banana 4-5 large strawberries
Fruits
1 cup 1 - 1 cups 1 - 1 cups
Vegetables
1 cup 1 cups 1 - 2 cups
cup of veggies?
cup mashed, sliced, or chopped vegetables 1 cup raw leafy greens cup vegetable juice 1 small ear of corn
Make half your grains whole
Grains
1 ounce of grains?
3 ounces
4 - 5 ounces
4 - 5 ounces
1 slice bread 1 cup ready-to-eat cereal akes cup cooked rice or pasta 1 tortilla (6 across)
Protein Foods
2 ounces 3 - 4 ounces 3 - 5 ounces
1 ounce of protein foods?

1 ounce cooked meat, poultry, or seafood 1 egg 1 Tablespoon peanut butter cup cooked beans or peas (kidney, pinto, lentils)
Choose low-fat or fat-free
Dairy
cup of dairy?
2 cups
2 cups
2 cups
cup milk 4 ounces yogurt ounce cheese 1 string cheese
Some foods are easy for your child to choke on while eating. Skip hard, small, whole foods, such as popcorn, nuts, seeds, and hard candy. Cut up foods such as hot dogs, grapes, and raw carrots into pieces smaller than the size of your childs throatabout the size of a nickel.
There are many ways to divide the Daily Food Plan into meals and snacks. View the Meal and Snack Patterns and Ideas to see how these amounts might look on your preschoolers plate at www.choosemyplate.gov/preschoolers.html.
Smarter Food Buying

Did you know?
The average grocery store has over 38,700 items! This can make shopping overwhelming to say the least. By having a plan before you head to the store, you will save yourself stress, time, and money.
Why is it important?
1. Smarter food buying will save you money.
Purchasing only what you need at the grocery will save you money Buying only what you need reduces food waste.
2. Smarter food buying will help you make healthier meals.

Time spent planning your menu upfront, saves time later in the week when you are preparing the meals. Planning exactly what you need to buy means less
Food Staples:
There are several essential food items that you can buy to ensure that you always have on hand for a quick, easy meal.
Pantry

Refrigerator
Freezer
Sugar & Flour Peanut Butter Dry whole wheat/whole grain pasta Fruit canned in juice Bag of potatoes Spaghetti Sauce Instant Brown Rice Olive Oil/Canola Oil Low-fat whole grain crackers
Low-fat dairy products: milk, sour cream, cottage cheese, yogurt Eggs Fresh fruit and vegetables Whole grain tortillas Lean deli meat Condiments; low-fat salad dressing, low-fat vegetable dip, low-fat mayonnaise, salsa
Frozen vegetables without sauce Peas, broccoli, corn, cauliflower, etc. Whole wheat bread, rolls, buns Lean ground beef or turkey Skinless chicken breast Unsweetened frozen fruit Blueberries, strawberries, peaches, etc. Unbreaded or lightly breaded fish fillets
Smarter Food Buying
3 Steps to Smarter Food Buying

Step 1: Start with a List and Stick to it

Start with your menu plan for the week. Gather the recipes you will use for the week. Jot down all the food items you need. Check in the fridge, pantry, and freezer for which items your already have. Items that you dont have go on your grocery list.
Time Saving Tip:

Group items on your grocery list that are normally found together in the grocery store. For example, put fruits & vegetables together, dairy items together, and canned or packaged items together.
Step 2: Shop for Value and Quality

Know your store.

Check to see if grocery stores have special buys or coupon offers before you begin shopping. It may take a little bit of time, but it can save significantly on your final grocery bill.
Buy in quantities that fit your needs.
Individually packaged items are generally more expensive, however buying in bulk may not be feasible for your family. Big box
Which one is better to buy? Small box vs.

Check the unit price, which is found next to the total price label on the grocery store shelf. The unit pricing label will show that the 10-ounce package costs 28.5 per ounce, and the 15-ounce package costs 26.3 per ounce. It is easy to see that the 15ounce package has the lower cost per unit and is going to be a better buy. Keep in mind that buying a larger package because it has a lower cost per unit is only going to save you money if you and your family will eat all of the food in the package.
Pictures from UW-Extension http://www.extension.org/pages/19896/using-unit-pricing
Smarter Food Buying
Step 2: Shop for Value and Quality (cont.) Examples of generic brands:
Check out the generic brands.

Great Value (Walmart) Roundys (Pick N Save, Copps, Rainbow Foods) Market Pantry (Target) Flavorite (Trigs)
Store brands and generic brands are typically less expensive than name brands without sacrificing quality.
Think seasonal.
The quality of fresh fruits and vegetables is better when they are in season, plus they tend to be cheaper. For example, when blueberries are in season and you can get two pints for $3, buy several, use one and freeze the rest. Check out this Midwest Seasonal Food Chart from the Chicago Cooks Seasonal Food Guide!
Match quantity the fits your family situation.
Ask yourself these questions when grocery shopping: Do we have refrigerator/pantry/freezer space to store the extra? Will it spoil before we can use it all?
Step 3: Be Mindful When You Shop

Do not grocery shop when you are hungry.
Shopping on an empty stomach may tempt you to impulse shop and buy things that look appetizing at the moment and may not be on your list.
Check with your grocery store when delivery day is.
Delivery days offer the best selection of produce.
Give yourself plenty of time to grocery shop.
Reading food labels, doing unit price comparisons, and checking quality all take time. Be realistic in what you are able to do and be patient. Try to avoid grocery store rush hours and longer waits at the checkout.
Challenge:
Prepare a grocery list using the template provided for your next 2 grocery shopping trips. Be mindful of your grocery shopping trip. Did you use your list? Were your hungry? What took the most time? What was most challenging? Compare your grocery receipt to your grocery list. Did you stick to the list? What items did you buy that werent on the list? Could you have made a better choice?
Smarter Food Buying Family Mealtime Toolkit www.therealhappyhour.org
Life is about trade-offs

Make some easy trade-offs add more fruits & veggies to your day and see how affordable healthy eating can be!
Add one more serving of fruit daily, 50a per day, instead of:
One donut per day. Save 50 One Mocha Latte per week. Save $3.50
Add two more servings of fruit and/or vegetables daily, $1.00 per day, instead of:
Keeping the heat up all night in cold weather. (Lower temperature 10 degrees at night to reduce heat bill 5-15%b.) Save $1.00 per day Drinking bottled water. (Drink tap water instead.) Save $1.00 Going to the car wash. (Handwash your car instead.) Save $7.00 Eating out once per week. Save $7.00 One carton of ice cream per week. Save $7.00
Add 4 servings of fruits & vegetables daily, $2.00 per day, instead of:
Ordering beverages when eating out. (Drink water instead.) Save $2.00 Purchasing coffee at a coffee shop. (Brew your own coffee at home instead.) Save $2.00 Going to a prime time movie showing. (Go to the reduced price matinee instead.) Save $3.00 Purchasing lunch at a restaurant. (Pack your own lunch instead.) Save $5.00 Smoking two packs of cigarettes per week. Save $10.00 Eating family dinner out twice per month. Save $60.00
Add one more serving of vegetables daily, 50 per day, instead of:
One can of soda per day. Save 50 One serving of meat per week. (Eat a meatless meal once a week instead.) Save $3.50 One bag of chips per week. Save $3.50
Driving 10 miles per day. Save $7.00 in gas per week
a. Stewart, Hayden, Jeffrey Hyman, Jean C. Buzby, Elizabeth Frazo, and Andrea Carlson. How Much Do Fruits and Vegetables Cost? EIB-71, U.S. Department of Agriculture, Economic Research Service. Feb. 2011. Found at: http://www.ers.usda.gov/Publications/EIB71/EIB71.pdf Note: The authors of this study concluded that it is possible to meet the recommendation to eat 4 cups of fruits and vegetables per day at a cost of $2.00-$2.50 per day or 50 cents per cup. b. http://www.energysavers.gov/your_home/space_heating_ cooling/index.cfm/mytopic=12720
Basic Foods for Fridge, Freezer & Cupboard

By Alice Henneman, MS, RD, Extension Educator, ahenneman1@unl.edu
Would you like to go to your cupboard, refrigerator or freezer and already have mostif not allthe ingredients needed to make a meal? Use these foods as a starter list to help you begin developing a list that works for you. These foods were picked because theyre commonly available and mix and match with a variety of other foods.
http://lancaster.unl.edu/food
Lancaster County
Oils
q Cheese, cheddar and/or other favorite varieties q Ice cream or frozen yogurt, low fat or fat-free Milk, low fat or fat-free q Yogurt, low fat or fat-free (vanillaq
flavored yogurt is especially versatile; or add your own sweetener and vanilla to plain yogurt, if desired)
Dairy Products
q Extra virgin olive oil for dressings, dipping and drizzling q Mayonnaise-type salad dressing
(light and low fat forms available)
Fresh
Fruits
q Apples q Bananas q Grapes, seedless q Oranges q Oranges, mandarin q Pineapple, canned in juice
Meat, Fish, Dry Beans, Eggs and Nuts

q Beans, canned or dry, such as
for no-salt-added canned varieties)
q Other oil for cooking: canola, corn, cottonseed, safflower, soybean, sunflower q Soft (tub or squeeze) margarine with no trans fats
Seasonings
q Black pepper (consider freshly ground) q Chicken broth, low sodium q Chili powder q Cinnamon q Garlic, fresh or dry q Italian seasoning (can be used as a
Canned
Great Northern, navy, kidney, red, black, pinto beans, etc. (check
(pineapple tidbits are a versatile form)
Frozen Dried
q Beef, ground, 9095% lean q Chicken breast, skinless q Eggs, large (large suggested as many
recipes are designed for use with this size) many quick meals; thaw overnight in the refrigerator in original package on a plate on bottom shelf for easy use the next day)
q Berries, such as blueberries,
raspberries, strawberries, etc.
q Fish (frozen fish fillets lend themselves to
q Raisins, dried cranberries, etc.
Fresh
Vegetables
q Bell peppers q Carrots q Cabbage, shredded (buy smallest

(Romaine, green leafy, etc.)
q Nuts (almonds, walnuts, etc.) q Peanut butter q Pork loin chops, boneless q Salmon (including canned and/or frozen
quick seasoning for salad dressings, soups, rubs for meat, etc.) q Mustard, Dijon-type (can find no-saltadded forms in some stores) q Rosemary, dried leafy (crush slightly right before using to release added flavor in recipes; an inexpensive mortar and pestle works well for this) Thyme, dried leafy (see note by q rosemary)
package size if cooking for a few people)
q Lettuce, darker green varieties q Onion (sweet onions are most versatile
if buying only an onion or two weekly) q Potatoes (white and sweet) q Tomatoes (cherry and grape tomatoes tend to have the best flavor when other tomatoes are out-of-season)
forms of salmon; canned salmon is available in water pack varieties and may be found canned without the skin, if desired) Tuna, canned (water pack and low q sodium varieties are available)
q Vanilla q Vinegar (consider vinegars such as
balsamic, red wine, cider, and white wine or rice vinegar start with a small bottle and see which you use the most; vinegar easily lasts at least a year)
q Turkey cutlets
Grains
q Bread, whole wheat (can purchase
low sodium forms at some stores) q Cereal (whole grain) q Crackers (look for varieties that are whole grain and lower in salt) q Oatmeal (Old-fashioned oatmeal is very versatile; simply pulse it a few times in a blender if a recipe calls for quick oats.) q Pasta (consider whole grain varieties) q Rice (include some whole grain rice, such as brown rice)
Sugars
q Sugar, white granulated q Sugar, brown
Other
q _ ______________________________ q ______________________________ q _ _____________________________ q ______________________________
Canned
(no-salt-added forms available)
q Corn q Tomatoes, diced
Frozen
q Corn q Peas
Know how. Know now.

Extension is a Division of the Institute of Agriculture and Natural Resources at the University of NebraskaLincoln cooperating with the Counties and the United States Department of Agriculture.
University of NebraskaLincoln Extensions educational programs abide with the nondiscrimination policies of the University of NebraskaLincoln and the United States Department of Agriculture.
Food Labeling
Making Sense (and $ents) of Food Labels
Consumers want to know whats in their food and food labeling makes that possible. The Nutrition Facts Panel is found on all packaged foods and beverages, and is available for many other foods such as fresh fruits and vegetables, fresh meat, eggs, etc. This will serve as a simple MOST guide to make label reading easier for you and your family. Tomatoes
Parts of a Food Label

1. List of Ingredients
Water High Fructose Corn Syrup Salt Partially Hydrogenated Soybean Oil Natural Flavoring
Ingredients: Tomatoes, Water, High Fructose Corn Syrup, Salt, Partially Hydrogenated Soybean Oil, Natural Flavoring
Food ingredients are listed in order of quantity in the food. The ingredient listed first is what is in the food product the most.
LEAST
2. Serving Size
Serving size is the basis for determining number of calories, amount of each nutrient and daily values (%DV) Many packaged food items contain more than 1 serving per bag, can, or box.
Make sure you compare a serving size to how much you actually eat. Its not necessary to know and use every piece of information on the Nutrition Facts panel for every single food item you buy. The next supplemental page will provide a more detailed description on the Nutrition Facts Panel.
Food Labeling
F O O D FACTS
Whats On the Label?

Nutrition Facts
Amount Per Serving
Serving Size 1 cup (228g) Servings Per Container about 2 Calories 250 Calories from Fat 110
1 Serving Size This section is the basis for determining number of calories, amount of each nutrient, and %DVs of a food. Use it to compare a serving size to how much you actually eat. Serving sizes are given in familiar units, such as cups or pieces, followed by the metric amount, e.g., number of grams. 2 Amount of Calories If you want to manage your weight (lose, gain, or maintain), this section is especially helpful. The amount of calories is listed on the left side. The right side shows how many calories in one serving come from fat. In this example, there are 250 calories, 110 of which come from fat. The key is to balance how many calories you eat with how many calories your body uses. Tip: Remember that a product thats fat-free isnt necessarily calorie-free. 3 Limit these Nutrients Eating too much total fat (including saturated fat and trans fat), cholesterol, or sodium may increase your risk of certain chronic diseases, such as heart disease, some cancers, or high blood pressure. The goal is to stay below 100%DV for each of these nutrients per day. Get Enough of these Nutrients 4 Americans often dont get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. Eating enough of these nutrients may improve your health and help reduce the risk of some diseases and conditions. Percent (%) Daily Value 5 This section tells you whether the nutrients (total fat, sodium, dietary fiber, etc.) in one serving of food contribute a little or a lot to your total daily diet. The %DVs are based on a 2,000-calorie diet. Each listed nutrient is based on 100% of the recommended amounts for that nutrient. For example, 18% for total fat means that one serving furnishes 18% of the total amount of fat that you could eat in a day and stay within public health recommendations. Use the Quick Guide to Percent DV (%DV): 5%DV or less is low and 20%DV or more is high.
% Daily Value* Total Fat 12g 18% Saturated Fat 3g 15% Trans Fat 3g Cholesterol 30mg 10% Sodium 470mg 20% Total Carbohydrate 31g 10% Dietary Fiber 0g 0% Sugars 5g Proteins 5g Vitamin A 4% Vitamin C 2% Calcium 20% Iron 4%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on you calorie needs:
Calories: 2,000 2,500 Total Fat Less than Saturated Fat Less than Cholesterol Less than Sodium Less than Total Carbohydrate Dietary Fiber 65g 20g 300mg 2,400mg 300g 25g 80g 25g 300mg 2,400mg 375g 30g
6 Footnote with Daily Values (DVs) The footnote provides information about the DVs for important nutrients, including fats, sodium and fiber. The DVs are listed for people who eat 2,000 or 2,500 calories each day. The amounts for total fat, saturated fat, cholesterol, and sodium are maximum amounts. That means you should try to stay below the amounts listed.
n
Safety
Health
Science
Nutrition
May 2007 2
For more information, contact: The U.S. Food and Drug Administration Center for Food Safety and Applied Nutrition Food Information Line at 1-888-SAFEFOOD (toll free), 10 AM to 4 PM ET, Monday through Friday. Or visit the FDA Web site at www.fda.gov.
Time Saving Cooking

Crockpot or Slow Cooker
The crockpot has been around since the 70s, but it is still a convenient way to help you prepare healthy, inexpensive, and tasty meals. Just fill the crockpot or slow cooker up in the morning with the ingredients, put the cover on, turn it on and youll have a healthy meal when you get home from work.
What you need to know

Set it and forget it!
Fill the crockpot or slow cooker up with the ingredients, cover, turn it on and forget it. Even if the time goes beyond what is recommended in the recipe, the food will not burn. Cooking Tips
What foods are best?
Less tender cuts of meat work well in a crockpot due to the slow, moist cooking method. Beef chuck Pork spare ribs Chicken breasts
Cut large vegetables, such as carrots, celery, or potatoes into small chunks and place them at the bottom of crockpot. Cover with liquid and then the meat to help ensure that the vegetables and meat are done at the same time.
Use a thickening agent, such as cornstarch mixed with water to create a thicker gravy if desired.
Crockpot Safety
Do not fill the crockpot the night before and place in the refrigerator. It will take too long to reach a safe temperature. Reheating leftovers in a crockpot or slow cooker is not recommended. Do not pack your crockpot or slow cooker too full.
Cooking Time:
Generally, 1 hour on high setting is equal to 2 hours on low setting. If you prefer softer vegetables or more welldone meat, its ok to leave in longer. 8-10 hours on the low setting works well for the busy family.
A good rule of thumb is to not fill it more than 2/3 full.
Follow the directions that come with your crockpot or slow cooker.
Time Saving Cooking Family Mealtime Toolkit www.therealhappyhour.org
Microwave
The microwave oven is a fixture of the American kitchen and a great time saver. In a microwaving oven you can heat, defrost, and cook food using microwave energy. Microwaves are quite safe and cause the water inside food to move thus creating the heat.
Things to keep in mind when microwaving:

The inside of a microwave does not get hot, nor do the food dishes, only the food itself.
Be sure to stir the food and rotate for more even heating. Some foods microwave better than others do.
Foods heated in a microwave will look and may taste different than with other cooking methods.

A bit of trial and error will provide experience and skill in using the microwave oven.
Meats will not brown. It is easy to overcook, so stir, check, and add more time if needed.
Be careful when handling microwave foods, as they can be very hot.
Stir to distribute heat. Always, always, check first before giving to children.
Several microwave recipes can be found in the supplemental section of this chapter!
Meals in a Packet
A complete, easy meal with minimal clean-up can be made by placing a full meal in heavy duty foil or parchment paper. Make your own packet meal: Place food combinations onto aluminum foil or parchment paper. Suggestions: Chicken breasts, fish, pork chops Potatoes, rice or other grain Vegetables Herbs & seasonings A liquid or a sauce 2. Fold the foods up in the foil and bake or grill for about 20-30 minutes, dependent on the foods.

3. Open the foil and enjoy. Be careful of the steam! 4. Clean-up is a breeze! Just toss the foil out when done! Quick Packet Meal Chicken breasts Black or kidney beans (drained) Corn Salsa
Time Saving Cooking
Dutch Oven/Stock Pot
One-pot meals
Dutch ovens or stockpots are great for cooking meals, such as soups and stews all in one-pot.
A Dutch oven can be used either on the stovetop or in the oven, and they're usually made of cast iron, which retains heat for a long time. Dutch ovens are truly an all-purpose piece of cookware that can be used to saut, fry, bake, roast, braise, or stew.
Skillet/Dutch Oven Meals

Skillet meals are a great way to use leftovers or make a great meal from scratch. 1. Choose at least one ingredient from each category. 2. If the meat is not pre-cooked, you need to cook it first in the skillet or Dutch oven, then add additional ingredients. 3. Combine all chosen ingredients into a skillet containing 1-2 tablespoons olive oil.
PICK A GRAIN
2-3 cups (measure uncooked), cooked: Macaroni Rigatoni Similar pasta or 1 cup (measure uncooked), cooked: Brown or white rice or 4 cups(measure uncooked), cooked: Wide or narrow noodles
PICK A VEGGIE
1 package (10 oz.) frozen (thawed and drained): Spinach Broccoli Green beans Peas Mixed vegetables or 1 can (14.5 oz.): Green beans Peas Carrots Corn or 2 cups cooked fresh or one small can/jar: Mushrooms 2 cups fresh (diced or sliced): zucchini
PICK A MEAT/BEANS
2 cups diced: cooked: Chicken Turkey Ham Beef Pork Ground beef or 2 cups, chopped: Hard-boiled egg or 2 cans (6-8 oz.) drained and flaked: Tuna or seafood or 2 cups: Cooked beans Canned beans
ADD A SAUCE
1 can (10.75 oz.) mixed with milk to make 2 cups: Low-sodium cream soup (mushroom, celery, broccoli, cheese, etc.) or 1 can (16 oz.): Whole, stewed or diced tomatoes with juice *Season to taste with onion, garlic, celery, oregano, basil, salt or pepper. *Top with shredded cheese, grated Parmesan or bread crumbs.
Time Saving Cooking
Healthy Homemade Skillet Recipes
Recipes from The NebLine from the University of Nebraska Extension. http://lancaster.unl.edu/nebline/ July 2008 issue
Homemade Skillet Recipes Family Mealtime Toolkit www.therealhappyhour.org
Freezer Meals
Cook Now, Freeze, Eat Later
Cook once, freeze and eat later. Following these three steps will no only allow you to create your very own frozen TV dinners; it is a good strategy to ensure that you have healthy meals ready whenever you may need them. It will require some time up front, but will be worth it when you reheat a tasty meal from the freezer on a busy weeknight.
Freezer Meal Tips

Use a thermometer and maintain freezer temperatures at 0F. Consider your freezer space. Even room for a couple of meals may be worth your while. Always use good food handling practices. Freezing will slow down germ growth, but does not kill it.

Not all foods freeze well.
Check out the Foods That Do Not Freeze Well from the National Center for Home Preservation in the Supplemental Section of the Toolkit.
Best foods for freezing are sauces, stews, soups, and casseroles, which often taste better the second time around once flavors have a change to meld. Cook food to proper temperatures and chill quickly.
Wash your hands Use clean equipment and utensils Keep your prep area clean
Avoid partial cooking before freezing. Bacterial growth is inhibited, not killed with freezing.
Freezer Cooking
How do I? ...General Freezing Information
General Freezing Information

Foods That Do Not Freeze Well
Foods Cabbage*, celery, cress, cucumbers*, endive, lettuce, parsley, radishes Irish potatoes, baked or boiled Cooked macaroni, spaghetti or rice Egg whites, cooked Usual Use As raw salad Condition After Thawing Limp, water-logged,quickly develops oxidized color, aroma and flavor Soft, crumbly, waterlogged, mealy Mushy, tastes warmed over Soft, tough, rubbery, spongy Soft, tough, rubbery, spongy Frothy, weeps Separates, watery, lumpy May curdle or separate Separates, watery Soggy Separates Weeps May soak bread Lose crispness, become soggy
In soups, salads, sauces or with butter When frozen alone for later use In salads, creamed foods,sandwiches, sauces, gravy or desserts In desserts Cakes, cookies Pies, baked goods For casseroles or gravies As topping, in salads On casseroles On sandwiches (not in salads) In salads or desserts Sandwiches All except French fried potatoes and onion rings
Meringue Icings made from egg whites Cream or custard fillings Milk sauces Sour cream Cheese or crumb toppings Mayonnaise or salad dressing Gelatin Fruit jelly Fried foods
* Cucumbers and cabbage can be frozen as marinated products such as "freezer slaw" or "freezer pickles". These do not have the same texture as regular slaw or pickles.
Effect of Freezing on Spices and Seasonings

Pepper , cloves, garlic, green pepper, imitation vanilla and some herbs tend to get strong and bitter. Onion and paprika change flavor during freezing. Celery seasonings become stronger. Curry develops a musty off-flavor. Salt loses flavor and has the tendency to increase rancidity of any item containing fat. When using seasonings and spices, season lightly before freezing, and add additional seasonings when reheating or serving.
This document was extracted from "So Easy to Preserve", 5th ed. 2006. Bulletin 989, Cooperative Extension Service, The University of Georgia, Athens. Revised by Elizabeth L. Andress. Ph.D. and Judy A. Harrison, Ph.D., Extension Foods Specialists
Food SafetySome Basics

Why is food safety important?
In the U.S., approximately 45 millions people are affected each year. Practicing safe food handling, cleaning, cooking, and chilling can help prevent members of your family from getting sick.
4 Basic Rules of Food Safety

1. Clean
Hand washing
The most important thing you can do to protect your family from foodborne illness.
Wash hand with soap and warm water for 20 seconds or about the time it takes to sing Happy Birthday twice.
When should you wash your hands?

Whenever they are dirty. Before food preparation. Between handling raw, cooked, or any other ready-to eat foods.
After touching your face or someone else. After using the bathroom. After changing a diaper. After touching a pet.
Cleaning Fresh Produce
Fresh produce can be the main source of food contamination leading to foodborne illnesses.
Wash fresh produce using running water. Wash produce before peeling so that the knife doesnt spread any germs from the outside to the inside of the produce. Throw away the outer leaves of a head of lettuce or cabbage. Discard any bruised or spoiled parts of any produce. Use a vegetable brush for extra scrubbing.
Use a salad spinner as a quick, easy way to clean lettuce, cabbage, spinach or other greens.
Food Safety
Clean equipment, utensils, and prep area
Cutting Boards & Food Safety
Ensure that anything that comes in contact with food is clean. Countertops, stovetops, sinks Spatulas, beaters, mixing spoons Bowls, plates, cups
Use one cutting board for fresh produce and bread and one for raw meat, poultry, and seafood. Wash all cutting boards with hot, soapy water and sanitize after each use. All plastic and wooden cutting boards wear out over time. Once cutting boards become excessively worn or develop hard-to-clean grooves, they should be discarded.
Use cleaning agents properly
Make your own household sanitizing solution (1 teaspoon to 1 quart of water)
Many kitchen sanitizers and cleaners are available at your local grocery store. Use wisely and follow directions on the label.
2. Separate
Be Smart...Keep Foods Apart

3. Cook
Cook foods to proper temperature

Use a tasting spoon only once! Do not transfer cooked meats onto the same platter that held the raw meat.
The best way to check is using a thermometer. Inexpensive kitchen thermometers can be found at any store that sells kitchen utensils.
Marinating
Always marinate food in the refrigerator, not on the counter. Sauce that is used to marinate raw meat, poultry, or seafood should not be used on cooked foods, unless it is boiled just before using.
Food Storage
Place meats on the lowest shelf of the refrigerator to avoid juices dripping onto other foods. Cover foods when storing. Do not store cleaning supplies next to food supplies.
Food Safety
4. Chill
Thawing
Grocery Shopping Tip:

Try to purchase frozen and refrigerated foods last on the grocery shopping trip. Try to get them into the refrigerator or freezer at home within 2 hours or less especially if its warm outside.
The best way to thaw frozen food is to place it in the refrigerator. Other options: Defrost it in the microwave Thaw in cool, running water Cook on stove or oven from frozen state
Place a thermometer in the refrigerator and freezer to be sure proper temperatures are maintained.
Chilling
Cooked foods should be placed in shallow containers. Cooked foods should be refrigerated or frozen within 2 hours of cooking.
0F and below or
Food should be frozen solid
When in Doubt... Throw it Out!!!

Check for expiration dates. Check your refrigerator and freezer for UFOs or unidentified food objects and discard them. Practice first-in, first-out usage for food items.
41F and below
Challenge: Use the Kitchen Safety Checklist in the

Supplemental section to see how your kitchen and food handling practices check out.
Want more food safety information?

FoodSafety.gov Fight Bac! UNL Food: Food Safety Home Food Safety Be Food Safe Activity Book
Food Safety Family Mealtime Toolkit www.therealhappyhour.org
Thermometers
Many stores will carry both digital and classic round dial thermometers that are suitable for both the refrigerator and freezer
Food Safety FAQs

What type of cutting board is better, wood or plastic? Both wood and plastic cutting boards are acceptable as long as they are clean and not badly pitted or scratched. Deep grooves may be hard to clean and may allow bacteria to grow. Always thoroughly wash and sanitize any cutting board after each use. Its a good idea to use separate cutting boards; one for fresh produce and bread and one for raw meat, poultry, and seafood. How do I know if I have a food borne illness? Symptoms vary depending on the type of foodborne illness with some coming on very suddenly and others appearing a few days later. Some of the most common symptoms are upset stomach, vomiting, diarrhea, and other flu-like symptoms, which can lead to dehydration. Be sure to get plenty of fluids. Foodborne illnesses can be especially dangerous for young children and the elderly. Is it necessary to wash bagged produce that indicates it is prewashed and ready to eat? No, it is not necessary. What about safe cooking for eggs? Is it safe to eat cookie dough? Eggs should be cooked until the yolk and egg white are firm. Only cooked eggs should be eaten. Unless you are using pasteurized liquid eggs, it is not advisable to eat raw cookie dough. Hard boiled eggs should be placed in the refrigerator within 2 hours. How can you tell if foods are spoiled? Look for bulging, punctured, foaming, or discolored cans or containers. Food spoilage can also be identified by bruising, soft spots, discoloration, or foul smells. Some food contamination cannot be identified by smell, looks, or taste. Refer to the expiration date on the packaging. And remember, when in doubt, throw it out. I forgot about the chicken stew on the stove and it sat out all night. Is it still ok to use if I bring it to a boiling point? No, throw it out. It is unsafe to eat foods that have not been properly chilled and reheated. How do I care for my kitchen sponge? Sponges are one of the dirtiest things in a kitchen because they provide a warm, moist bed for bacteria to grow. Just rinsing out a sponge with warm water will not kill bacteria sufficiently. You can microwave a sponge on high for 1 minute or run it through a dishwasher cycle. A safe rule of thumb is to start out with a clean cloth every morning.
Food Safety
Equipped for a Healthy Feast?

Planning a big meal or family buffet? Use the Kitchen Safety Checklist from www.HomeFoodSafety.org to make sure your kitchen is ready with the tools and resources you need before the big day.
Kitchen Safety Checklist:

Two cutting boards
Soap
Have plenty of soap nearby so everyone helping in the kitchen can wash their hands thoroughly before and after handling foods. While lathering up, sing two choruses of Happy Birthday to make sure you wash your hands for 20 seconds.
Keep one for raw meats and seafood and the other for ready-to-eat foods.
Food thermometer and cooking temperature guide

Ensure foods have reached the safe minimum internal temperature with a food thermometer.
Paper towels
Sponges and kitchen towels can easily soak up bacteria and cross-contaminate kitchen surfaces and hands. When a crowd is coming over and food prep gets hectic, it can be better to use disposable paper towels.
Shallow containers
Store leftovers in shallow, covered containers to reduce their temperatures faster and help them stay safer, longer.
And dont forget about these HomeFoodSafety.org resources ...
Cookie Rookie Pledge

Encourage kids to safely handle food in the kitchen with a pledge to not eat cookie dough containing raw eggs, which can cause food poisoning.
Keep It Cool: Food Storage chart

Find the shelf-life of leftovers and other foods with this resource.
Is My Food Safe? App

This free mobile app offers tips for proper food handling to reduce your risk of food poisoning, including cooking temperatures, shelf life of foods and more.
www.homefoodsafety.org
Consumer Health Information

www.fda.gov/consumer
7 Tips for Cleaning Fruits, Vegetables F

ederal health officials estimate that nearly 48 million people are sickened by food contaminated with harmful bacteria each year, and some of the causes might surprise you.
A lt houg h most people k now animal products must be handled carefully to prevent spoilage, many dont realize that fruits and veggies can also be the culprits in outbreaks of foodbor ne illness. Last year, the United States has had several large outbreaks of illness caused by contaminated fruits and veget ablesinc luding spinac h, tomatoes, and peppers. Glenda Lewis, an expert on foodborne illness with the Food and Drug Administration, says produce can be contaminated in many ways. During the growing phase, fruits and veggies may be contaminated by the soil, water, or the fer tilizer. After its harvested, it passes through many hands, increasing the contamination risk. Contamination can also occur once t he produce has been purchased, during the food prep or even through inadequate storage. With so many sources from whence contamination can occur, safely preparing your produce before eating is especially important. FDA says to choose produce that isnt bruised or damaged, and make sure that pre-cut itemssuch as bags of lettuce or watermelon slicesare either refrigerated or on ice both in the store and at home. In addition, follow these recommendations:
W ash your hands for 20 seconds with warm water and soap before and after preparing fresh produce. Cut away any damaged or bruised areas before preparing and eating. Gently rub produce while holding under plain running water. Theres no need to use soap or a produce wash. Wash produce BEFORE you peel it so dirt and bacteria arent transferred from the knife onto the fruit or veggie. U se a vegetable brush to scrub firm produce, such as melons and cucumbers. Dry produce with a clean cloth or paper towel to further reduce bacteria that may be present. Throw away the outermost leaves of a head of lettuce or cabbage. Lewis says you should store perishable produce in the refrigerator at 40 degrees or below.
Because cook ing food kills harmful bacteria, raw veggies and fruits carry the biggest risk of contamination. Lewis says to steer clear of raw sprouts, which are often served on salads, wraps, sandwiches, and Asian food.
Find this and other Consumer Updates at www.fda.gov/ ForConsumers/ConsumerUpdates Sign up for free e-mail subscriptions at www.fda.gov/ consumer/consumerenews.html
1 / FDA Consumer Health Infor mat ion / U. S. Food and Drug Administrat ion
M AY 2 0 11
Raw Produce
SCAN ME
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Selecting and Serving it Safely
Fruits and vegetables are an important part of a healthy diet. Your local markets carry an amazing variety of fresh fruits and vegetables that are both nutritious and delicious. However, harmful bacteria that may be in the soil or water where produce grows may come in contact with fruits and vegetables and contaminate them. Fresh produce may also become contaminated after it is harvested, such as during preparation or storage. Eating contaminated produce (or fruit and vegetable juices made from contaminated produce) can lead to foodborne illness, often called food poisoning. As you enjoy fresh produce and fresh-squeezed fruit and vegetable juices, follow these safe handling tips to help protect yourself and your family.
Buy Right
You can help keep produce safe by making wise buying decisions at the grocery store. Purchase produce that is not bruised or damaged. When selecting pre-cut produce such as a half a watermelon or bagged salad greens choose only those items that are refrigerated or surrounded by ice. Bag fresh fruits and vegetables separately from meat, poultry and seafood products when packing them to take home from the market.
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Store Properly
40 F
Keep your refridgerator set at 40F or below. Use a fridge thermometer to check!
Proper storage of fresh produce can affect both quality and safety. Store perishable fresh fruits and vegetables (like strawberries, lettuce, herbs, and mushrooms) in a clean refrigerator at a temperature of 40F or below. If you're not sure whether an item should be refrigerated to maintain quality, ask your grocer. Refrigerate all produce that is purchased pre-cut or peeled to maintain both quality and safety.
Separate for Safety

Keep fruits and vegetables that will be eaten raw separate from other foods such as raw meat, poultry or seafood and from kitchen utensils used for those products. Take these steps to avoid cross-contamination: Wash cutting boards, dishes, utensils and counter tops with soap and hot water between the preparation of raw meat, poultry and seafood products and the preparation of produce that will not be cooked. If you use plastic or other non-porous cutting boards, run them through the dishwasher after use.
January 2012 1
Prepare Safely
When preparing any fresh produce, begin with clean hands. Wash your hands for at least 20 seconds with soap and warm water before and after preparation. Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating. Produce that looks rotten should be discarded. Wash all produce thoroughly under running water before eating, cutting or cooking. This includes produce grown conventionally or organically at home, or purchased from a grocery store or farmer's market. Washing fruits and vegetables with soap or detergent or using commercial produce washes is not recommended. Even if you plan to peel the produce before eating, it is still important to wash it first so dirt and bacteria arent transferred from the knife onto the fruit or vegetable. Scrub firm produce, such as melons and cucumbers, with a clean produce brush. Dry produce with a clean cloth towel or paper towel to further reduce bacteria that may be present.
What About Pre-Washed Produce?

Many pre-cut, bagged, or packaged produce items like lettuce are pre-washed and ready-toeat. If so, it will be stated on the packaging. If the package indicates that the contents are pre-washed and ready-to-eat, you can use the produce without further washing. If you do choose to wash a product marked pre-washed or ready-to-eat, be sure to use safe handling practices to avoid any cross contamination.
Sprouts: What You Should Know

Like any fresh produce that is consumed raw or lightly cooked, sprouts that are served on salads, wraps, sandwiches, and Asian food may contain bacteria that can cause foodborne illness. Unlike other fresh produce, seeds and beans need warm and humid conditions to sprout and grow, and these conditions are also ideal for the growth of bacteria, including Salmonella, Listeria, and E. coli. Rinsing sprouts first will not remove bacteria. Home-grown sprouts also present a health risk if they are eaten raw or lightly cooked. What can consumers do to reduce the risk of illness? Children, the elderly, pregnant women, and persons with weakened immune systems should avoid eating raw or lightly cooked sprouts of any kind (including onion, alfalfa, clover, radish, and mung bean sprouts). Cook sprouts thoroughly to reduce the risk of illness. Cooking kills the harmful bacteria. When youre eating out, ask that raw sprouts not be added to your food. If you buy a ready-made sandwich, salad, or Asian food, check to make sure raw sprouts have not been added.
January 2012
For more information, contact: The U.S. Food and Drug Administration Center for Food Safety and Applied Nutrition Food Information Line at 1-888-SAFEFOOD (toll free), 10 AM to 4 PM ET, Monday through Friday. Or visit the FDA Web site at www.fda.gov
Hey Kids,
Food safety is important for you and your family. Thats why you should always remember to Be Food Safe! It is easy and fun to do if you follow these four simple steps.
USDAs Food Safety and Inspection Service (FSIS) developed this activity booklet to help you learn what you need to do to Be Food Safe! Remember, fighting foodborne illness is important for you and your family, so Be Food Safe each and every day.
To find out more about food safety, visit befoodsafe.gov or ...

Visit ASK KAREN at askkaren.gov Call the USDA Meat & Poultry Hotline 1-888-MPHotline (1-888-674-6854) befoodsafe.gov
United States Department of Agriculture, Food Safety and Inspection Inspection Service Service USDA is an equal opportunity provider and employer.
Cross-contamination is the scientific word for how bacteria can be spread from one food product to another. This is especially true when handling raw meat, poultry, eggs and seafood, so keep these foods and their juice away from ready-to-eat foods! Right now there may be an invisible enemy ready to strike. Hes called BAC (bacteria) and he can make you sick. But you have the power to Fight BAC! Be Smart. Keep Foods Apart Dont Cross-Contaminate! Here are some things that you and your parents can do to Fight BAC! n K eep raw meat and poultry apart from foods that wont be cooked. n W ash hands with warm soapy water for 20 seconds. n A lways wash cutting boards, dishes and utensils with hot, soapy water after they come in contact with raw meat, poultry, eggs and seafood.
C I E P N Y C R E C E N E T E Q
Kids, can you separate the Food Safety words from the jumbled letters?
A T S O A O L C O R D B Q T C O H E E R S I W I K C R U S I A R A S E A S C T T W E O P E H S I O C N E C E T T K O P S D H N U T S A I G H N L S U H F N T P W N G B T A E T A E T F T G E A T A Y A A N C E P O B G C E F Y M E D T R O O T T O D H M S S S I E U E A Y A S N I O W A A E L S X R S R A S D A D F R T M R D C I T C I R O E H G L O F A I E T E R L R C P L U O Y R T
n N ever place cooked food on a plate that previously held raw meat, poultry and seafood.
WORD BANK
RAW MEAT WASH HANDS CLEAN PLATE HOT WATER SICK SOAPY SEPARATE FIGHT BACTERIA POULTRY COUNTERS SCIENCE SAFE SEAFOOD CUTTING BOARD CROSS CONTAMINATE
befoodsafe.gov
Hey kids, did you know that BAC (foodborne bacteria) cant be seen, smelled or tasted and can make you sick. You can help your parents to Fight BAC! by reminding them of these important safe cooking tips. n Use a food thermometer you cant tell food is cooked safely by how it looks. n Always cook food to a safe minimum internal temperature. Beef, lamb, and veal steaks, roasts and chops to 145 F. Chicken and turkey whole, pieces or ground to 165 F. Ground beef, including hamburgers, to 160 F. Reheat leftovers to 165 F. n Always place the food thermometer in the thickest part of the food, away from bone and fat to check the temperature. n When cooking in a microwave oven, stir, cover, and rotate food for even cooking. Use a food thermometer to check the temperature in the food in several places. n Let food sit for a few minutes after cooking it in the microwave. n Always cook eggs before eating them. When cooked, eggs should be firm, not runny. Kids, unscramble each of the clue words. Copy the letters in the numbered boxes to other boxes at the bottom with the same number to find the secret message.
DOFO
5 7 13 6 14 18 3 8 16 12 17 1 19
PETERTAUREM
9
KOOC FASE
2 4
LENCA BUMREHGAR
10 15 11
10
11
12
13
14
15
16
17
18
19
befoodsafe.gov
United Service United States States Department Department of of Agriculture, Agriculture, Food Food Safety Safety Inspection and Inspection Service USDA USDA is is an an equal equal opportunity opportunity provider provider and and employer. employer.
Answer key: DOFO-FOOD, PETERTAUREM-TEMPERATURE, KOOC-COOK, FASE-SAFE, LENCA-CLEAN, BUMREHGAR-HAMBURGER SECRET MESSAGE - USE A FOOD THERMOMETER
Keeping cold foods cold is one of the most important rules you can follow to help Fight BAC! To make sure you are keeping your food safe at all times, check out these other ways you can Fight BAC!
n C hill leftovers and takeout foods within 2 hours and keep the fridge at 40 F or below. n S ome foods that need to stay cold include: n Sandwiches or salads made with meat and poultry; n Tuna and egg salad; n Milk, cheese, and yogurt; n Peeled or cut fruits and vegetables.
n U se an insulated lunch box or bag to keep food cold at school. n K eep your lunch in the coolest place possible. Never leave it in direct sun. n A dd a frozen gel pack, frozen juice box, or use a thermos to keep food cold.
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befoodsafe.gov
United States Department of Agriculture Food Safety and Inspection Service befoodsafe.gov
The Partnership for Food Safety Education www.fightbac.org
United States Department of Agriculture Food Safety and Inspection Service
May 2007
Lunches & Snacks

Taking a healthy bag lunch to work or school is a simple way to cut back on food costs without sacrificing good nutrition. By packing your own lunch, you control whats in it, how its prepared, the portion size, plus you can take it anywhere.
Brown Bag Lunch Ideas

Use those leftovers

Consider making a bit extra for dinner, so you can pack the rest for your lunch the next day. Keep leftovers refrigerated and simply microwave at work or school.
Fresh Veggies & Fruit = Crunch & Flavor
Try cauliflower, broccoli, carrot or celery sticks, cucumber slices, or green, red, and yellow pepper strips.
Pack some low-fat veggie dip, hummus, peanut butter, or greek yogurt for dipping!
Slice up an apple, banana, or strawberries the night before or peel your orange so youre more likely to eat it at lunch time.
Pack Whole Grain Snacks
Include snacks like whole grain crackers or cookies, vanilla wafers, graham crackers, popcorn or healthy whole grain muffins.
Mix and Match Sandwich Ideas

SANDWICH BASE Whole wheat/whole grain bread Tortilla Pita bread Whole Wheat Crackers FILLING Lean meat turkey, ham, beef Peanut butter & fruit (banana, pear) Tuna (canned in water), salmon Low fat cheese, such as Mozzarella Chopped vegetables Whole Wheat Bagels
Green, red, yellow pepper rings Romaine lettuce
SPREAD/SAUCE Salsa Pesto Mustard, Ketchup Low fat salad dressings Light cream cheese Light mayonnaise Light margarines
Whole grain waffles toasted

Lunches & Snacks
Chopped eggs
Kid Friendly Lunch Tips

Children who help select and prepare their meals tend to eat better.

Establish some simple ground rules for what goes into their lunch. Talk with them about what they like to eat and take children to grocery store with you. Involving children will help establish healthy eating habits that will last a lifetime.
Dont be surprised if your child enjoys the same items day after day.
Younger children feel more comfortable with familiarity.
Cut fruits and vegetables into bite-size pieces that they can easily eat with their fingers.
Add some low-fat salad dressing, vegetable dips or peanut butter.
Some children may prefer to assemble their own sandwich.
Pack sandwich parts separately or let you child assemble their sandwich the night before.
Pack healthy beverage choices, like water, low-fat milk, or fruit or vegetable juices.
Beverages not only quench thirst; they can add valuable nutrients.
Keeping Bag Lunches Safe
Wash hands whenever handling food. Keep hand sanitizer or wipes handy if hand washing is not possible. Put lunch in a refrigerator until lunchtime if possible. Start out with chilled ingredients when making sandwiches or other cold foods. Use a vacuum bottle or thermos for liquids that must be kept hot or cold
Use an insulated lunch box.
Include an ice pack or gel freezer pack
Chill thermos ahead of time for cold foods Preheat with hot water for hot foods
Family Mealtime Toolkit www.therealhappyhour.org
Lunches & Snacks
MyPlate Lunch Bag Ideas

Fruits
Lunch Bag Ideas: Fresh, dried, or packaged fruits such as apricots, oranges, peaches, cherries, grapes, pears, bananas, plums, kiwi, apples, melon cubes, pineapples, strawberries, no sugar-added applesauce, and fruit cups are all enjoyed by kids. Including fruits in season can help kids better understand where and how food is grown. Preparation/Packing Tips: Wash under cool running water before packing. If the fruit is not a fragile item, rub well while washing. Smaller children may prefer cut fruit rather than whole (orange smiles are popular); be sure cut fruit is packaged and kept cool.
Milk/Beverage
Lunch Bag Ideas: Low fat or skim milk, 100% fruit juices, low sodium juices or smoothies, and water are all smart beverage choices. Non-milk beverages should only be offered after calcium intake recommendations have been met for the day. Because of the high sugar content, flavored milks such as chocolate and strawberry should be offered occasionally rather than daily. Preparation/Packing Tips: Milk can be purchased at school for a very low cost. This is the best bet to be sure the milk is kept cold and the product is safe.
Grains
Lunch Bag Ideas: Use whole grain rather than white sandwich bread. Think about whole wheat, cinnamon, raisin, herb, Boston brown, and French breads. Perhaps a whole grain thin bun/rounds, whole wheat pita, Kaiser roll, whole grain hard roll, whole wheat hamburger bun, or an English muffin could be used as part of the lunch. Making a wrap using tortillas or flatbread provides variety to the traditional sandwich. Mix it up!
Iowa State University Extension programs are available to all without regard to race, color, age, religion, national origin, sexual orientation, gender identity, genetic information, sex, marital status, disability, or status as a U.S. veteran. Inquiries can be directed to the Director of Equal Opportunity and Compliance, 3280 Beardshear Hall, (515) 2947612. PM3026A September 2012
Vegetables
Lunch Bag Ideas: Variety is key in addition to miniature carrots, slices of red, yellow, and orange pepper; broccoli florets; cherry or grape tomatoes; cucumber or zucchini slices; and jicama pack well. When in season, try to include veggies from your own garden or the nearest farmers market. Outside the growing season, let your kids help select veggies at the grocery store to include in their lunches. Preparation/Packing Tips: Use skinny baby carrots, make ants on a log (peanut butter-filled celery stick with raisins), use spinach leaves in a wrap, or pack a healthy dip such as hummus. Keep cut veggies cool.
Protein
Lunch Bag Ideas: Turkey, ham, roast beef, chicken or tuna salad, nuts and peanut butter, cheese sticks with crackers, hard cooked eggs, and hummus are all popular with most kids. Preparation/Packing Tips: Some protein foods (e.g., peanut butter) are shelf stable so temperature controls are not needed. But most meats, dairy, eggs, or prepared legumes do need to be kept cold. Make meat sandwiches the night before and place in the refrigerator or freezer.

Did you know?
In the 1900s only 2% of meals were consumed outside of the home. Today, that number is over 50%. When eating away from home, most people think about fast food. In 2010, we spent $165 million on fast food alone, which accounted for 11% of total calories consumed for Americans.
Why is it important to plan before eating out?

Choosing healthier options will reduce calorie intake and prevent weight gain. Seek opportunities to include family time when eating out. Spend your money wisely, as eating out can increase a familys budge substantially.
An average fast food meal can run as high as 1000 calories or more
Medium Cola 220 calories 1350 calories 61g fat
Total Meal
Recommended Daily Intake

2000 calories 60g fat
Menu Labeling Law

This Affordable Health Care Act law requires that the calorie content for each standard menu item or food be displayed for any retail food establishment with 20 or more locations nationally.
Check it Out!
Look for nutritional information on food packaging or displays in the restaurant. Check out any restaurant chains website for nutritional information before you decide to eat there.
Medium French Fries 360 calories 17g fat
Bacon & Cheese Burger 780 calories

44g fat
Family Mealtime Toolkit www.therealhappyhour.org
Hints, Tips, and Ideas When Eating Out

Plan Ahead Check out the restaurants menu online before you go out. Take time to look at the menu for healthier choices. If you know youre going to eat a meal out, consider how you can eat healthier for the rest of the day. Watch Portion Size Order the smaller portion. Super-sized servings are probably more than you need. Refrain from going back for seconds at buffets, or fill up with healthier fruits and vegetables from the salad bar. 3. Consider Preparation Method Grilled or baked foods will tend to have less fat and calories. Look for words like: fried, deep-fried, batter-fried, crispy, with bacon, cheese, or cream and avoid or limit them. Use the MyPlate Make sure that your plate is in balance with the MyPlate guidelines. Easy Portion Tips Cut desserts in half or more to share Share the entre with a friend or family member Put half the meal in a to-go container to take home before you start eating
Dont forget your drink Choose a healthier beverage option like water, or lowfat or fat-free milk or flavored milk. If having a soda, make it a diet.
DIET
7. Make Eating Out, Family Time Eating out can be a treat to celebrate a special occasion or just spend time together as a family. Use eating out as an opportunity for your family to spend quality time together. Enjoy each others company and have fun!
6. Make treats, treats Celebrations often feature special foods that may be high in fat and calories. Remember, these are special foods, not everyday foods. Watch the portion size and enjoy.
Healthier Choices When Eating Out

BIG BURGER CHAINS Regular, single-patty hamburger without mayo or cheese or bacon Grilled chicken sandwich Veggie burger Garden salad with grilled chicken and low-fat dressing Egg on a muffin Baked potato or a side salad Yogurt parfait Grilled chicken strips Limiting cheese, mayo, and special sauces BIG FRIED CHICKEN CHAINS Skinless chicken breast without breading Grilled chicken Garden salad Mashed potatoes Limiting gravy and sauces BIG TACO CHAINS Grilled chicken soft taco Black beans Shrimp ensalada Grilled fresco style steak burrito Veggie and bean burrito Limiting sour cream, guacamole, or cheese ITALIAN & PIZZA RESTAURANTS Thin-crust pizza with half the cheese and extra veggies Plain rolls or breadsticks Antipasto with vegetables Pasta with tomato sauce and veggies Entre with side of veggies Grilled dishes Dishes with low-fat or less cheese Vegetable soups with beans ASIAN RESTAURANTS Egg drop, miso, wonton, or hot & sour soup Stir-fried, steamed, roasted or broiled entrees (Shrimp chow mein, chop suey) Steamed or baked tofu Sauces such as rice-wine vinegar, wasabi, ginger, and low-sodium soy sauce Steamed brown rice Edamame, cucumber salad, stir-fried veggies SUB SHOPS AND DELIS Six-inch sub Lean meat (roast beef, chicken breast, lean ham) One or two slices of lower-fat cheese (Swiss or mozzarella) Use low-fat dressing or mustard over mayo Add extra veggie toppings Choosing whole-grain bread Side salad with low-fat dressing or a side of steamed veggies Baked or grilled fish Chicken or turkey wraps w/out mayo or cheese
A great reference for more information on eating healthy when eating out Your Guide to Eating Out from the American Diabetes Association
Eating Away From Home Family Mealtime Toolkit www.therealhappyhour.org
Eat Right
Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics
Healthy Eating on the Run: A Month of Tips

You probably eat out a lotmost Americans do. People are looking for fast, easy and good-tasting foods to fit a busy lifestyle. Whether its carry-out, food court, office cafeteria or sit-down restaurant, there are smart choices everywhere. Here are 30 tips to help you eat healthy when eating out. 1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items. 2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for healthier choices. 3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, steamed. 4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods only occasionally and in small portions. 5. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course. 6. Its OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side. 7. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind. 8. Think about your food choices for the entire day. If youre planning a special restaurant meal in the evening, have a light breakfast and lunch. 9. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients. 10. Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite. 11. Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal. 12. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.
13. A baked potato offers more fiber, fewer calories and less fat than fries if you skip the sour cream and butter. Top your potato with broccoli and a sprinkle of cheese or salsa. 14. At the sandwich shop, choose lean beef, ham, turkey or chicken on whole grain bread. Ask for mustard, ketchup, salsa or lowfat spreads. And, dont forget the veggies. 15. In place of fries or chips, choose a sidesalad, fruit or baked potato. Or, share a regular order of fries with a friend. 16. Enjoy ethnic foods such as Chinese stirfry, vegetable-stuffed pita or Mexican fajitas. Go easy on the sour cream, cheese and guacamole. 17. At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on mayonnaise-based salads and highfat toppings. Enjoy fresh fruit as your dessert. 18. Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course. 19. Ask for sauces, dressings and toppings to be served on the side. Then you control how much you eat. 20. Pass up all-you-can-eat specials, buffets and unlimited salad bars if you tend to eat too much. 21. If you do choose the buffet, fill up on salads and vegetables first. Take no more than two trips and use the small plate that holds less food. 22. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp. 23. Look for a sandwich wrap in a soft tortilla. Fillings such as rice mixed with seafood, chicken, or grilled vegetables are usually lower in fat and calories. 24. Build a better breakfast sandwich: replace bacon or sausage with Canadian bacon or ham and order your sandwich on a whole grain English muffin or bagel.
25. Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size. 26. Try a smoothie made with juice, fruit and yogurt for a light lunch or snack. 27. Refrigerate carry-out or leftovers if the food wont be eaten right away. Toss foods kept at room temperature for more than two hours. 28. Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit. 29. Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers. 30. For desk-top dining, keep single-serve packages of crackers, fruit, peanut butter, soup, or tuna in your desk for a quick lunch.
For a referral to a registered dietitian and for additional food and nutrition information visit www.eatright.org.
This tip sheet is provided by:
Marla Hill, RD, CD

Marathon County Public Health Nutritionist
Authored by Academy of Nutrition and Dietetics staff registered dietitians. Source: Finding Your Way to a Healthier You, U.S. Department of Health and Human Services, U. S. Department of Agriculture.
2012 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.
Beverages
Did you know?
Americans get more calories from sugarly drinks than any other beverage. These sugar-sweetened beverages contain empty calories, which are added fats and sugars in food and beverages that provide no vitamins or minerals. The Centers for Disease Control (CDD) estimates that 40% of daily calories for children and adolescents, age 2-18, comes from empty calories. According to the CDC, adolescents drink more full-calorie soda than milk.
Males ages 19-22 drink
22 oz
of regular soda everyday
Why is this important?
Consuming too many sugar-sweetened beverages increases the intake of caloriesa factor that can result in weight gain leading to obesity. Sugar-sweetened beverages can lead to poor dental health including cavities and gum disease. What about diet soda? Diet sodas are knows as non-nutritive sweetened beverages and use calorie-free sweeteners, such as Splenda, aspartame, saccharin, or Stevia. Diet soda is a better choice than regular sugar-sweetened beverages, but should still be used in moderation. What about chocolate milk or other flavored milks? Flavored milks are fine as long as they are low-fat or fat-free and contain no more than 22 grams of total sugars. What are the best beverages to drink? Water Low-fat or fat-free milk 100% juice, but in limited quantities What about flavored or vitamin waters? Are they ok to drink? As the name implies, these beverages have flavoring or nutrients added to them. Be cautious of nutrient enhanced waters that have over 100% of the Daily Value (%DV). Try flavoring your own water with lemon, lime, fresh mint, or fresh fruit or freeze fruit juice in ice trays and add 1-2 cubes to your next glass of water.
Beverages Family Mealtime Toolkit www.therealhappyhour.org
Healthy Beverage Guidelines

Make water the beverage of choice. Water is the perfect beverage for replenishing fluids and quenching thirst. 2. Switch to low-fat or fat-free milk. Contains essential protein and nutrients like calcium and vitamin D for growing bodies. The recommendation is 3 glasses per day for adults and children (ages 9-18). Reduce consumption of sugar-sweetened beverages. Sugar sweetened beverages include: 3. Limit amount of fruit juice. Healthiest choices are 100% fruit and vegetable juices.
Fruit Juice Recommendations

The American Academy of Pediatrics recommends no more than 4-6 ounces of juice per day for children 6 months to 6 years old. The U.S. Dietary Guidelines recommend that the majority of fruit intake come from whole fruit including fresh, canned, frozen, and dried forms.
Soda
Sports Drinks
Juice
Energy Drinks
Look for terms like high fructose corn syrup, sucrose, maltose, fructose, dextrose in the list of ingredients. Consuming too many sugar-sweetened beverages increases the intake of caloriesa factor that can result in weight gain leading to obesity. Be smart about sports drinks. Most individuals dont need the added nutrients found in sports drinks unless they are engaged in vigorous physical activity for more than an hour. For most children engaged in physical activity, plain water is best. 6. Avoid energy drinks, especially for children. Energy drinks are not a healthy substitute for sleep and rest. Most energy drinks contain caffeine and other stimulants, added sugars, and often other herbal supplements. Children under the age of 12 do not need caffeine in their diet. Teens should have no more than 100 mg of caffeine per day. A 12-ounce can of Mountain Dew has 54 mg.
Boost your energy by...

Eating well Getting plenty of sleep Drinking water to stay hydrated Being physically active every day
Beverages
Energy drinks are very popular among teens and young adults, and sadly they are gaining in popularity with children too. 31-percent of teens consume energy drinks on a regular basis and it is not uncommon for teens to consume several energy drinks each day, every day. Energy drinks claim to provide extra energy, increase alertness, and improve mental and physical performance. The TRUTH is that energy drinks dont live up to their hype and can actually cause more harm than good.
I am very concerned by the high amount of energy drinks kids are consuming here in Marathon County. Some even tell me they drink it for breakfast. Parents need to know that it is not ok for teens to be drinking energy drinks or 5-Hour shots on a regular basis.
Sue Nowak Drug Prevention Specialist Premiere Recovery Services
Caffeine Comparison
8-oz coffee = 80mg 12-oz Coca Cola = 35mg 12-oz Mountain Dew = 54mg 8.4-oz Red Bull Energy Drink = 80mg 2-oz 5-Hour Energy Shot = 138mg 16-oz Monster Energy Drink = 160mg 12-oz Rockstar 2X Caffeine Energy Drink = 250mg
Caffeine is one of the stimulants found in energy drinks. Caffeine increases blood pressure, may lead to heart palpitations, anxiety, difficulty concentrating and insomnia (sleep disturbances). It can also cause one to feel jittery and irritable. Over time, caffeine can become addictive. Although the Food and Drug Administration (FDA) limits the amount of caffeine in soda to 71mg per 12-ounce serving, energy drinks have so far eluded such restrictions because they are classified as dietary supplements, and therefore not regulated by the FDA.
In addition to caffeine, energy drinks contain other stimulants that are not commonly understood and provide additional caffeine to the energy drinks. One of these stimulants is Guarana which contains twice as much caffeine as coffee beans. It also enhances the effects of caffeine on the body. Guarana has not been evaluated by the FDA for safety, effectiveness, or purity. Taurine is another added stimulant. Its an amino acid that has a stimulating effect on the central nervous system. Taurine is found naturally in cows milk, meat, fish, and eggs. The daily dose of Taurine should be no higher than 500mg. A 16-oz can of Monster energy drink, for example, has 2,000mg of synthetic Taurine (2 servings per can). Synthetic Taurine has been linked to high blood pressure, strokes, and seizures. Energy drinks are also high in sugar. (50 to 60 grams)! A typical 16-ounce can has 12.5 to 15 teaspoons of sugar Energy drinks can be very dangerous, especially for children and teens. A recent report from the medical journal, Pediatrics, states that the potential harms caused mostly by too much caffeine or similar ingredients, include heart palpitations, seizures, strokes and even sudden death.
Marla Hill, Registered Dietitian, CD Marathon County Health Department
What Parents Need To Know Energy drinks are not substitutes for sleep and rest. Children under 12 years of age do not need caffeine in their diet. Teens should limit caffeine to no more than 100mg per day. Energy drinks can be gateways to other substances such as alcohol.
T H E D A N G E R S O F E NE RG Y D R I N K S
ENERGY DRINKS: DANGEROUS FOR C H I L D R E N A N D A D U LT S
What are energy drinks?
Special points of interest: Energy drinks are not regulated by the FDA. Alcohol plus energy drinks equals a very dangerous combination. Sports drinks and energy drinks are not the same. Adolescents use energy drinks to stay up all night or to study without monitoring total caffeine intake. Energy drinks can cause dangerous side effects.
Whether it be a long night studying or just not feeling your normal self, energy drinks are consumed to give extra energy, increased alertness, and improve mental and physical awareness. Students may choose these drinks as a way to get full energy before the start of classes. Energy drinks most often contain high amounts of caffeine and sugar and have large portion sizes. These drinks are not designed to be
sipped slowly like coffee, therefore the body doesnt have time to absorb and process it. If someone has a sensitivity to caffeine, the may have effects like anxiety, heart palpitations, and the jitters. Energy drinks do not provide electrolytes and have a higher likelihood of a crash-and-burn effect. Caffeine excretes water from the body to dilute the sugar entering the bloodstream which can lead to dehydration.
W H AT
ARE THE DANGERS OF ENERGY

High levels of sugar and caffeine may produce symptoms including irritability, anxiety, sleeplessness, and nausea severe enough to require hospitalization. One hidden danger of mixing alcohol and energy drinks is they may be unaware of how intoxicated they are and attempt to drive, or drink to extreme excess.
DRINKS?
Energy drinks contain large doses of caffeine and sugar in them along with other stimulants such as ephedrine, guarana, and ginseng. Consumed quickly, the caffeine and sugar rush into your blood stream, giving you a caffeine jolt and raising your blood sugar levels and blood pressure, making your heart beat faster. Energy drinks have been known to dehydrate your body, especially if used while exercising.
Caffeine Comparison Between Average Serving Size Beverages
THE ENERGY DRINK BREAKDOWN:
What are the side effects? Heart Palpitations Increased Blood Pressure Dehydration Sleeplessness Irritability Increased Bone Loss Upset Stomach Increased Urination The combination of heart palpitations and high blood pressure are known to cause anxiety.
The 5-Hour Energy drink claims that what makes them different than the others is it comes without the "crash" energy drinks are known for. A closer look at the daily value percentages on the supplement label reveals some off-the-chart percentages like Vitamin Bs. The recommended daily dose for B3 is 14mg, 1.2 for B6, and 2mcg for B12. The amount of B3 in a 5 Hour Energy drink is 30mg, 40mg of B6, and 500mcg of B12. Overdosing on Vitamin B when taken over a long period of time can result in headache, dizziness, fainting, yellowing of skin, and temporary nerve/brain damage that can last 3 months to 3 years.
DRIs: Recommended Intakes for Individuals, Vitamins. Food and Nutrition Board, Institute of Medicine- 2004
SPORT
VS.
ENERGY DRINKS:
Sports drinks: Sports drinks are beverages that restore the fluid balance and prevent dehydration after vigorous exercise. Most children and adults only need to replenish with water after exercise.
Boosting your energy without Energy drinks: energy drinks: Energy drinks are NOT RECOMMENDED to enhance athletic performance due to
dangers of dehydration and harmful side effects. Eat well Get plenty of sleep Drink water to stay hydrated Work out or move around when tired Cut back on caffeine slowly
Designed and published by: Carroll County Health Department and Carroll County Public Schools. 2011 School Health Council
BEWARE OF THESE DRINKS
Salt & Sodium

Did you know?
About 90% of Americans eat more sodium than is recommended for a healthy diet. Too much sodium increases a persons risk for high blood pressure, which often leads to heart disease and stroke. Everyone, including kids, should reduce their sodium intake to less than 2,300 mg of sodium a day (about 1 teaspoon of salt). Adults ages 51 and older, African Americans of any age, and individuals with high blood pressure, diabetes or chronic kidney diseases should further reduce their sodium intake to 1,500 mg a day.
Salt
Sodium (Na)
Chloride (Cl)
Top Sources of Sodium in the Diet Breads and rolls Cold cuts and cured meats Pizza Poultry Soups Sandwiches Cheese Pasta Dishes Meat dishes Processed foods Salted snacks
What to look for...

The words salty, salted, or salt-added on packaging. Sodium on the Nutrition Facts panel: 5% is low 20% is high Look for sodium levels in canned vegetables, canned meats, soups, packaged meals, and processed foods.
Salt & Sodium
Flavor your Food

Make foods tasty without using salt. Try these flavorings, spices, and herbs: Carrots Corn Green Beans Greens Peas Potatoes Summer Squash Winter Squash Tomatoes
Vegetables
Cinnamon, cloves, marjoram, nutmeg, rosemary, sage Cumin, curry powder, onion, paprika, parsley Dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme Onion, pepper Ginger, marjoram, onion, parsley, sage Dill, garlic, onion, paprika, parsley, sage Cloves, curry powder, marjoram, nutmeg, rosemary, sage Cinnamon, ginger nutmeg, onion Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper
Meat, Poultry, & Fish

Beef Lamb Pork Veal Chicken Fish
Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme Curry powder, garlic, rosemary, mint Garlic, onion, sage, pepper, oregano Bay leaf, curry powder, ginger, marjoram, oregano Bay leaf, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon, thyme Curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper
What can I do to cut back on salt?
Choose foods with lower sodium. Use the Nutritional Facts panel on food labels. Always taste food first before adding more salt. Take the salt shaker off the table. When eating out at restaurant, request that no salt be added to your meal. Make soups and sauces from scratch so that you can control the amount of salt. Check out the DASH Diet, a well balanced eating plan that has been shown to prevent and reduce high blood pressure by reducing sodium intakes.
Salt Substitutes from Scratch:

Chinese five-spice blend For chicken, fish, or pork

Mexican blend For chili, enchiladas, tacos, chicken, pork, and beef

Mixed herb blend For salads, steamed vegetables, or fish

cup ground ginger 2 tbsp ground cinnamon 2 tbsp ground cloves 1 tbsp. ground allspice 1 tbsp. anise seed
cup chili powder 1 tbsp ground cumin 1 tbsp onion powder 1 tsp dried oregano 1 tsp garlic powder 1 tsp red pepper tsp cinnamon
cup dried parsley 2 tbsp dried tarragon 1 tbsp dried oregano 1 tbsp dill weed 1 tbsp celery flakes
Academy of Nutrition and Dietetics. http://www.eatright.org Salt & Sodium www.therealhappyhour.org
Sodium Reduction Tips

Tips for Reducing Sodium
GET THE FACTS:

Buy fresh, frozen (no sauce), or no-saltadded canned vegetables. Use fresh poultry,* sh, pork,* and lean meat, rather than canned or processed meats. When available, buy low-sodium, lowersodium, reduced-sodium, or no-salt-added versions of products. Limit sauces, mixes, and instant products, including avored rice and ready-made pasta. Compare Nutrition Facts labels on food packages for percent Daily Value or amount of sodium in milligrams.
Choose wiselysodium content can vary within food categories
* Check to see if saline or salt solution has been added

if so, choose another brand.
Total = 1,522 mg
per whole sandwich
Total = 852 mg
per whole sandwich
Which of These Sauces Is Lower in Sodium?
The majority of sodium in our diets is from packaged food and is a direct result of food processing. Even foods that may not taste salty can be substantial sources of sodium.
Check the amount of sodium per serving, and dont forget to check the number of servings per container!
Remember, the 2010 Dietary Guidelines for Americans recommend that Americans aged 2 and up reduce sodium intake to less than 2,300 milligrams (mg) per day. People 51 and older and those of any age who are African Americans or who have high blood pressure, diabetes, or chronic kidney diseaseabout half the U.S. population and the majority of adultsshould reduce sodium intake to 1,500 mg per day. Learn more at www.cdc.gov/salt. For more information please contact Centers for Disease Control and Prevention 1600 Clifton Road NE, Atlanta, GA 30333 Telephone: 1-800-CDC-INFO (232-4636)/TTY: 1-888-232-6348 E-mail: cdcinfo@cdc.gov Web: www.cdc.gov Publication date: 08/2011
National Center for Chronic Disease Prevention and Health Promotion Division for Heart Disease and Stroke Prevention
Healthy Cooking with Fresh Herbs

Alice Henneman, MS, RD, Extension Educator UNL Extension in Lancaster County (402) 441-7180 http://lancaster.unl.edu/food ahenneman1@unl.edu
Whether you plant them or pick them up at the grocery store or farmers market, adding fresh herbs is a quick way to transform ordinary meals into extraordinary meals. Besides helping flavor foods when cutting back on salt, fat and sugar, herbs may offer additional benefits of their own. Researchers are finding many culinary herbs (both fresh and dried) have antioxidants that may help protect against such diseases as cancer and heart disease. If youve always thought youd like to plant an herb garden, youll find information on how to do that at the end of this article. Take some thyme (pun intended!) to cook with fresh herbs. Here are some tips to help you enjoy the flavor and health benefits of fresh herbs in your cooking.
Sarah Browning, Horticulturist, Extension Educator UNL Extension in Dodge County (402) 727-2775 http://dodge.unl.edu sbrowning2@unl.edu
An herb is the friend of physicians and the praise of cooks.

Charlemagne
When to Pick or Purchase Herbs

Purchase herbs close to the time you plan to use them. When growing herbs in your own garden the ideal time for picking is in the morning after the dew has dried but before the sun gets hot. This helps ensure the best flavor and storage quality.
When Substituting Fresh Herbs for Dried Herbs

A general guideline when using fresh herbs in a recipe is to use 3 times as much as you would use of a dried herb. When substituting, youll often be more successful substituting fresh herbs for dried herbs, rather than the other way around. For example, think potato salad with fresh vs. dried parsley!
How to Store Fresh Herbs

Fresh herbs can be stored in an open or a perforated plastic bag in your refrigerator crisper drawer for a few days. If you dont have access to commercial perforated bags, use a sharp object to make several small holes in a regular plastic bag.
Extension is a Division of the Institute of Agriculture and Natural Resources at the University of NebraskaLincoln cooperating with the Counties and the United States Department of Agriculture.
University of NebraskaLincoln Extensions educational programs abide with the nondiscrimination policies of the University of NebraskaLincoln and the United States Department of Agriculture.
To extend the freshness of herbs, snip off the ends of the stems on the diagonal. Place herbs in a tall glass with an inch of water, like cut flowers. Cover them loosely with a plastic bag to allow for air circulation. Place them in the refrigerator and change the water daily. Herbs may last a week or more stored this way. Note: The flavor of herbs may diminish the longer theyre stored. If you have more herbs than you can eat, enjoy herbal bouquets throughout your house. You can use either single herbs, combinations of herbs or you can use the herbs as greenery mixed in with other flowers. To help preserve the aroma and color of your herb bouquets, place them out of direct sunlight.
leaves. For herbs with sturdier stems, such as marjoram, oregano, rosemary, sage and thyme, you can strip off the leaves by running your fingers down the stem from top to bottom. With small-leaved plants such as thyme, you can use both leaves and stems for cooking early in the season. Later in the season, as the stems become tougher, use just the leaves. For herbs with tender stems, such as parsley and cilantro, its OK if you snip some of the stem in with the leaves when youre cutting these herbs. Be careful if using a food processor to cut herbs its easy to turn them to a paste rather than tiny pieces.
How to Wash Herbs

Wash herbs when you are ready to use them. Wash smaller amounts of herbs thoroughly under running water. Shake off moisture or spin dry in a salad spinner. Pat off any remaining moisture with clean paper towels. If youre washing a larger amount of herbs at one time, treat them as you would salad greens. Place in a clean sink or deep bowl filled with cold water and swish around. Lift from the water and transfer to another bowl so dirt and grit remain in the water. Pour out the water and repeat the washing process in clean water until dirt and grit are gone and the water is clear. Note: If you plan to harvest a large amount of herbs from a home garden, consider washing them down with a hose the day before to help remove any large particles of dirt or grit that might be on the leaves. Annual herbs can be harvested down to about four inches tall and they still will regrow for use later in the season. For perennial herbs, dont take off more than a third of the plant at any given time.
When to Add Herbs During Food Preparation

Unlike dried herbs, fresh herbs are usually added toward the end in cooked dishes to preserve their flavor. Add the more delicate herbs basil, chives, cilantro, dill leaves, parsley, marjoram and mint a minute or two before the end of cooking or sprinkle them on the food before its served. The less delicate herbs, such as dill seeds, oregano, rosemary, tarragon and thyme, can be added about the last 20 minutes of cooking. Obviously, for some foods, such as breads, batters, etc., youll need to add herbs at the beginning of the cooking process. Fresh herbs can be added to refrigerated cold foods several hours before serving. Allow time (at least a couple of hours, if possible) for cold foods with herbs to chill helps the flavors to blend.
Freezing Herbs
Several books and articles on herbs recommend freezing as an easy way to preserve herbs. Recommendations vary on the best way to freeze herbs, how long frozen herbs will maintain a satisfactory flavor and which herbs will freeze well. Be aware that when herbs are frozen, they become limp, lose their color and are best used in cooked foods. The most conservative guidelines for how long herbs will maintain their quality frozen range from two to six months. Here are three possible ways to freeze herbs: 1) The easiest method and one recommended on the National Center for Home Food Preservation Web site www.uga.edu/nchfp/how/freeze/herbs.html states: Wash, drain and pat dry with paper towels. Wrap a few sprigs or leaves in freezer wrap and place in a freezer bag. Seal and freeze. These can be chopped and used in cooked dishes. These usually are not suitable for garnish, as the frozen product becomes limp when it thaws. -2-
How to Prepare Herbs for Cooking

For most recipes, unless otherwise directed, mince herbs into tiny pieces. Chop with a chefs knife on a cutting board or snip with a kitchen scissors. To speed cutting with a scissors, cut herbs coarsely into a small bowl or cup and snip back and forth with your scissors. Some recipes may direct you to cut large leaves, such as basil, chiffonnadestyle or into thin strips. An easy way to do this is to stack several leaves (about 3 to 5), roll into a tight roll, then cut into thin (1/16 to 1/8 inch) strips with a sharp knife. While some recipes call for a sprig or sprigs of herbs, normally the part of the herb you harvest will be the
2) Another method recommends washing herbs, cutting them into tiny pieces and then filling the sections of an ice cube tray about half full with herbs. Cover herbs with cold water and freeze until solid. Transfer frozen cubes to a freezer bag and squish out as much air as possible. Drop them into soups, stews and sauces as needed. Be aware herbs may stain plastic ice cube trays. 3) To save time chopping herbs into tiny pieces, you might try making a slurry. Simply puree your washed herbs in a blender with a small amount of water. Pour into ice cube trays and freeze until solid. Transfer to a freezer bag and add to foods, as desired. Regardless of how you freeze herbs, label them as to type (they tend to look the same frozen) and the date frozen. If you freeze quite a few herbs, it may be easier to find them in your freezer if you store the individual packages together in one large container. Which method works best? Experiment for yourself with small amounts of herbs at the beginning of the season and sample your results a month or so later. Determine your personal preference before committing a lot of time (and freezer space!) to frozen herbs.
If youve ever wondered whether or not to pronounce the h in herb, the answer is: In Great Britain, the h is pronounced; in the United States, its pronounced erb
Herb or erb?
Strawberry Smoothie
Serves: 1 Fruit & Vegetable Servings Per Person: 2-1/2

Cooks Comment:* The mint leaves add a refreshing flavor note to this smoothie. Top with a sprig of fresh mint for extra eye appeal.
Herb/Food Combinations
Here are some ideas to help you start combining fresh herbs with your foods. BASIL a natural snipped in with tomatoes; terrific in fresh pesto; other possibilities include pasta sauce, peas, zucchini CHIVES dips, potatoes, tomatoes CILANTRO Mexican, Asian and Caribbean cooking; salsas, tomatoes DILL carrots, cottage cheese, fish, green beans, potatoes, tomatoes MINT carrots, fruit salads, parsley, peas, tabouli, tea OREGANO peppers, tomatoes PARSLEY The curly leaf is the most common, but the flat-leaf or Italian parsley is more strongly flavored and often preferred for cooking. Naturals for parsley include potato salad, tabouli ROSEMARY chicken, fish, lamb, pork, roasted potatoes, soups, stews, tomatoes SAGE poultry seasoning, stuffings TARRAGON chicken, eggs, fish THYME eggs, lima beans, potatoes, poultry, summer squash, tomatoes WINTER SAVORY dried bean dishes, stews
1 cup unsweetened frozen or fresh strawberries 1 teaspoon coarsely chopped mint leaves 1/2 cup 100% orange juice 1/2 cup low-fat vanilla yogurt
Directions
Place the strawberries, mint leaves, orange juice and yogurt in your blender jar. Whiz until thick and smooth.
Cooks Tips*
If you have a larger blender jar that is fairly wide at the bottom, you may find it harder to blend this singl e-serving recipe. However, if you make a double serving , there should be enough volume to blend the strawberries until smooth. A blender jar forces food up against the blender walls where it is then redirected back on the blades and blend ed until the desired consistency. A blender that is wider at the bottom will send smaller volumes of food out toward the sides rather than up and then down toward the center and the blade s. The new smoothie blenders on the market are narrow on the bottom. Ive also poured this recipe into two fancy glasses and served it as a dessert for two after a meal.
Source: Courtesy of National Cancer Institute
FOR MORE INFORMATION

For pictures of herbs, suggested uses and possible herb substitutions, check: The Cooks Thesaurus www.foodsubs.com/Herbs.html The Penn State Directory of Herbs http://hortweb.cas. psu.edu/extension/vegcrops/herb_directory.html
-3-
Horticulturists recommend planting herbs after the last day of frost in the spring to avoid losing plants to a late freeze. If youve never planted herbs before, you may be more successful initially starting with transplants, rather than seeds. When youre selecting herbs, be sure theyre meant for culinary uses, not just as an ornamental herb. Some of the ornamental herbs may have a less desirable flavor because theyve been bred for appearance rather than taste appeal. There are three types of plants: annual, biennial or perennial. An annual completes its life cycle in one growing season and must be planted yearly. A biennial completes its life cycle in two growing seasons; biennials produce only foliage the first year and bloom the second year. Some people plant biennials, such as parsley, yearly for their foliage. A perennial lives for many growing seasons and comes back yearly. Popular fresh garden herbs include basil, chives (common
Planting An Herb Garden
chives and garlic chives), cilantro, dill, mint and parsley. Herbs such as French tarragon (Artemesia dracunculus), oregano, rosemary, thyme (Thymus serpyllums is a common culinary thyme), sage and winter savory are satisfactory in both fresh and dried forms. Note: Mint is a very aggressive plant that can quickly take over the herb garden. Plant it in a container at least 12 inches wide and deep (about a one- or two- gallon size container) without holes. Inexpensive plastic containers without holes are available at most nurseries or lawn and garden centers. Bury the container in the ground so an inch of the container is above ground level. This will contain the plant so it cant creep out the top or the bottom and will prevent it from spreading throughout the garden. You may need to water mint more than other herbs that are planted normally and can send their roots farther into the ground. Many herbs are suitable for container gardening as well as planting in a ground bed. Container gardening is an especially good option if youre limited on space.
FOR MORE INFORMATION

For information on planting an herb garden, check with your local extension office, lawn and garden center and/or look for books at your local bookstore or library. They can help you determine the frost-free date after which you may plant herbs in your area and may offer additional suggestions for herbs to grow in your location. To help locate your nearest extension office, visit http://lancaster.unl.edu/office/locate.shtml University of NebraskaLincoln Extension Horticulture http://extensionhorticulture.unl.edu Includes information about other aspects of gardening as well as herbs.
-4-
Favorite Food & Nutrition Web Sites

Web Site
The Real Happy Hour http://www.therealhappyhour.org/
Description
The Real Happy Hour is an initiative in Marathon County to promote families spending quality time together!
Dietitians Notes
Check out the Real Happy Hour on Facebook and Twitter.
The National Center on Addiction and Substance Abuse at Columbia University http://casafamilyday.org/familyday/
A national movement to inform parents that the parental engagement fostered during frequent family dinners is an effective tool to help keep Americas kids substance free.
Family mealtime is recognized as one of the best strategies to connect with children to reduce risk of substance abuse, tobacco use, risky behavior, and obesity. There is no additional cost to implementing family mealtime in the home, only an investment in time and commitment.
Make Mealtime Family Time Includes a tool kit of activities and helps for families. http://makemealtimefamilytime.com
These resources are complementary to The Real Happy Hour in Marathon County.
Oregon Dairy Council http://www.oregondairycouncil.org/resources/ free_downloads/
Mealtime: Keep It Simple, Keep It Fun, Just Keep It! This resource includes a step-by-step plan of action for making meals a priority, plus four quick recipes.
These resources are complementary to The Real Happy Hour in Marathon County.
USDA Choose MyPlate www.choosemyplate.gov
Official USDA web site for the MyPlate nutrition information. Has a Super Tracker that is an interactive web site that can help you plan, analyze, and track your diet and physical activity goals.
Check out the 10 Tips Series, Healthy Eating on a Budget, sample menus, and recipes. Great web site for all things nutrition. Provides link to the 2010 US Dietary Guidelines.
Healthy Children Healthy Futures www.healthychildrenhealthyfutures.org
Originally developed by Strang Cancer Prevention Center in 2001 with support from MetLife Foundation, our goal is to promote programs to help children, parents, and grandparents become advocates in their families, homes, schools, and communities for healthy eating and increased physical activity.
Here you will find two great resources: A Parents Guide to Healthy Eating and Physical Activity and A Guide to Healthy Eating and Physical Activity for Grand families. They are concise, colorful, easy to understand, and loaded with useful information for every day.
Check Your Health www.checkyourhealth.org Federal Citizen Information Center www.publications.usa.gov
Utah Department of Health web site for Eat Healthy Be Active. Do check out the Cooks Companion, free and downloadable, a must in any kitchen. This site offers important consumer information and publications to help you make important life decisions. Get free online information - Order free and low-cost government publications The Public tab has a Tip of the Day, information on hot topics, food and nutrition information for all age groups covering healthy weight to sports and exercise to food safety, health conditions, etc. It also provides a way to locate a registered dietitian.
The Cooks Companion Table of Contents: menu planning, healthy substitutions, healthy snacks, mealtime fun, entertaining the healthy way, stocking your cupboards, herbs and spices, basic tools for healthy cooking, cooking methods, links for more information; a must in any kitchen. Under the Food Category, you will find recipes, food safety information, health related food information, cooking for groups, food safety while hiking, camping, or boating, etc. Looking for credible nutrition information? This is the place that merges the current food and nutrition science with actual practice. It has tools, popular diet reviews, recommended reading lists, recipes, and much more.
The Academy of Nutrition and Dietetics http//www.eatright.org
University of Nebraska-Lincoln Extension www.extension.unl.edu/fnh University of Wisconsin Extension http://flp.ces.uwex.edu/food-nutrition-andhealth/ Iowa State University Extension https://www.extension.iastate.edu/families/ healthy-living-and-eating-families The National Center for Home Food Preservation http://nchfp.uga.edu/ This web site gives step-by-step instructions on to preserve a wide variety of foods, and how to do it safely. It covers canning, freezing, dehydrating, fermenting, curing, and smoking. The go-to web site for SAFE home food canning, freezing, dehydrating, etc. It has a great FAQ section along with a userfriendly Contact link. This is a must if you have a garden with surplus produce. Several University Extensions that offer a wide variety of information from food preparation to food budgeting to gardening, etc. The Spend Smart Eat Smart series from the University of Iowa Extension is a great series on making the most of food dollars both financially and nutritionally. Do check out some of the publications that are available at these websites, many are downloadable and many are free. The University Extension Marathon County is an excellent resource and is located at: 212 River Drive, Suite 3 Wausau, WI 54403-5476 Phone: 715-261-1230 Toll-free: 800-236-0153
Fruits and Veggies More Matters http://www.fruitsandveggiesmorematters.org/
Great information on all things fruit and vegetables from recipes to meal plans to research to healthy entertaining to Kids Cooking in the Kitchen.
The recipes are easy and tasty. One can sign up to receive a free recipe and menu plan each day. Site gives tips on how to purchase, store, and use a wide variety of fruits and vegetables.
Nourish Initiative for Children http://www.nourishinteractive.com/
From their web site: Nourish Interactive is your free one stop resource for fun nutrition games for kids, interactive nutrition tools and tips for parents and health educators to use to promote healthy living for the whole family.
Have some great pintables suitable for various age levels. The monthly calendars are a nice way to practice healthy habits every day. Many of the items are downloadable, free, and come in Spanish. This is a great resource if looking for some fun things to do with children. April 2013
Compiled by Marla Hill, RD, CD Public Health Nutritionist, Marathon County Health Department

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Family Mealtime Toolkit

About The Real Happy Hour

The Real Happy Hour

Family Mealtime Toolkit

Family Mealtime = Impressive Benefits for Children!

How to use the Family Mealtime Toolkit

Family Mealtime Guidelines

Eating for Good Health

Lunches & Snacks

Eating Away From Home

Smarter Food Buying

Food Labeling Time Saving Cooking

Chapter 11 Salt & Sodium

Favorite Food & Nutrition Web Sites Bibliography

Why Plan Ahead?

Tips for Success:

Get all family members involved in the menu planning process.

2. Menu planning will save you time.

3. Menu planning will help you make healthier meals.

Family Mealtime Toolkit

4 Steps to Menu Planning

Step 2: Start with the Main Course

Monday Meatloaf Sandwich

Wednesday Tuna Salad Sandwich

Thursday Chicken Salad Sandwich Chili

Meatloaf Dinner Chicken Stew Cook chicken for rest of week

Chicken Vegetable and Rice Soup

Chiliuse ground beef prepared on Tuesday

Soccer Practice Dance

Soccer Practice Dance

= Enough Time to cook meal

Family Mealtime Toolkit

Step 3: Add the Sides

Tuna Salad Sandwich Carrot Sticks

Carrot sticks Baked apple

Vanilla pudding Orange w/ Fresh Banana

Spaghetti with Meatballs Broccoli

Chicken Vegetable and Rice Soup Whole grain crackers Banana

Homemade pizza Fresh pineapple

Soccer Practice Dance

Soccer Practice Dance

Family Mealtime Toolkit

Step 4: Review for Balance

Menu Planning Challenge!!!

For more ideas find us online!

Family Mealtime Toolkit

Menu Planning Template

Eating for Good Health

Does this meal meet the MyPlate guidelines?

Choose MyPlate Challenge

Family Mealtime Toolkit

Whats on your plate?

Dairy Fruits Grains

Make half your plate fruits and vegetables.

Make at least half your grains whole.

Eat 2 cups every day

Eat 2 cups every day

Eat 6 ounces every day