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Easy, Tasty & Nutritious Meals Pauline Genter, MS, RD Good nutrition matters . . . A healthy diet is important for Maintaining energy levels Staying mentally sharp A robust immune system Better overall health Elements of a healthy diet . . .

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Easy, Tasty & Nutritious Meals

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Easy tasty nutritious meals l.jpg

Easy, Tasty & Nutritious Meals

Pauline Genter, MS, RD


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Good nutrition matters . . .

A healthy diet is important for

  • Maintaining energy levels

  • Staying mentally sharp

  • A robust immune system

  • Better overall health


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Elements of a healthy diet . . .

  • A balance between energy in and energy expended

  • Know your ‘energy (calorie) budget’ (about 13 calorie/#wt.)

  • Choose foods that are nutrient dense (eat ‘heavy’)


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Elements of a healthy diet . . .

  • An adequate protein intake (0.5g/#wt.)

    Protein is important to help preserve muscle, bone mass & a healthy immune system

    Make your protein lean – fish, poultry, beans, peas, soy & low-fat dairy


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Elements of a healthy diet . . .

  • Healthy carbohydrates

    Choose “whole grain” carbs – whole wheat bread & pastas, whole grain cereals, oats, brown rice

    Go easy on refined grains & food products with added sugars


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Elements of a healthy diet . . .

  • Fiber or roughage daily

    Dietary fiber keeps us “regular”, helps reduce blood cholesterol levels & it is filling

    Good sources are fruits & vegetables, whole grains, legumes

    GOT gas??? Try Beano


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Elements of a healthy diet . . .

  • Healthy fats

    Cook with small amounts of canola or olive oil

    Get your omega-3’s – eat fish twice weekly, snack on nuts, add flaxseed

    Limit foods with saturated & trans fat


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Elements of a healthy diet . . .

  • Focus on fruits and vegetables

    Eat colorfully to get a wide variety of vitamins, minerals and phytochemicals

    Frozen vegetables & fruits are healthy, convenient & economical choices


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Elements of a healthy diet . . .

  • Reduce sodium intake

    Too much salt or sodium contributes to high blood pressure & fluid retention

    Use herbs, spices, garlic, onion, lemon & pepper to tingle your taste buds

    Read food labels to compare items


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Elements of a healthy diet . . .

  • Adequate calcium and vitamin D

    Adults need 3 – 4 servings of low-fat milk or yogurt daily

    Lactose intolerant???

    May need to consider supplements


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Beyond hamburger helper. . .

Simple ideas for

preparing delicious and

nutritious meals . . .


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Tips for easy, healthy meals . . .

Plan Ahead

Decide on 4-5 main dishes for the week

Keep a “running” shopping list

Check out store ads for specials – but decide if you really need the items


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Tips for easy, healthy meals . . .

Make your meals interesting

Include different colors, flavors & textures

Plan to have foods from at least 3 of the food groups at each meal

Try a new food each week!


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Tips for easy, healthy meals . . .

Surf the web for recipe ideas or browse cookbooks, newspapers & magazines

www.mnsu.edu/shs/healtheducation/bmc

www.aicr.org

www.mealmakeovermoms.com


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Tips for easy, healthy meals . . .

Shop wisely

Stick to your list!

Shop the perimeter of the store first – load your cart with produce; add a little dairy, seafood & fresh poultry, meats


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Tips for easy, healthy meals . . .

Make it somewhat home-made – have frozen and canned items available

Limit snack and dessert items

Read food labels and √ expiration dates

Don’t shop when you are hungry/tired


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Tips for easy, healthy meals . . .

Stock your kitchen well

Keep dry goods on hand – pasta, rice, cereals, herbs & spices

Frozen foods & food in cans and jars last a long time

Buy smaller quantities of perishable items – bagged lettuce, fruit, milk


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Tips for easy, healthy meals . . .

Cook once, serve twice

Most cooked foods/dishes can be stored safely for 3 – 4 days in the refrigerator

Use leftovers creatively

Freeze small portions of casseroles, stews, soups, meats, etc.


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Tips for easy, healthy meals . . .

Prepare one-dish meals

Use a skillet, large pot, crock-pot or casserole dish to make and serve the whole meal –

beef, barley & vegetable stew chicken, vegetable & rice casserole vegetarian chili


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Tips for easy, healthy meals . . .

Redefine a ‘meal’

If you’re too busy or tired to cook, make a nutritious mini-meal or snack

Make a salad with tuna & veggies;

have a sandwich & a cup of vegetable soup; stir up a veggie omelet


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Tips for easy, healthy meals . . .

Enjoy mealtimes

Create a pleasant place to eat

Savor your food, eat ‘mindfully’

Eating alone? Invite friends & neighbors for meals, start a ‘dinner club’


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