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Healthy Meals. Healthy & Time Saving Tips . Don’t Fear the Food. Strategies for Menus Menu Helpers Substitute healthier options Prepping foods Safe Kitchen. Make a Plan. Grocery Shopping Plan around Sales Circular or Coupons Give yourself time to shop smart

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healthy meals

Healthy Meals

Healthy & Time Saving Tips

don t fear the food

Don’t Fear the Food

Strategies for Menus

Menu Helpers

Substitute healthier options

Prepping foods

Safe Kitchen

make a plan
Make a Plan
  • Grocery Shopping
    • Plan around Sales Circular or Coupons
    • Give yourself time to shop smart
      • Pick foods that can be cooked or prepared easily and are healthy
  • Set a Limit for take out each week
    • If you do take out, make it on day you can’t cook
    • Choose foods you can control portion and calories like sandwiches or salads with condiments on the side
  • All hands on deck
    • Get side items the kids can fix to help out
strategies for planning menus
Strategies for planning Menus
  • Keep all members of the family informed
    • Print/Write and Post Weekly Menu
  • Get Everyone involved
    • Pick colors, themes nights (Healthy Homemade Pizza Night) or foods that begin with certain letters for little kids (Letter “S”- Soup & Sandwiches)

Make it FUN and SIMPLE!!

strategies for planning menus5
Strategies for planningMenus
  • Choose quick sides to pair with time consuming entrees
    • Frozen microwaveable steamer vegetables
    • Bagged salad kits
    • Pre-cut fresh fruit and veggies
  • Plan left overs for busy nights

(ball games, dance, church, class, or just a long day)

    • Have a few flexible menu days for the unexpected crazy day.
      • Low fat hot dogs with whole wheat buns can be supplemented any day of the week.
  • Use the food pyramid and include all food groups
    • Variety of foods = more minerals and vitamins
menu helpers
Menu Helpers

Dinner Tonight Videos - Healthy Living - Texas AgriLife Research and Extension Center at Dallas

  • What’s for Dinner Tonight?
    • Step by step video help for simple meals
  • Texas Agri-Life Extension Agency
    • Tip Sheets, Videos, Recipes, Healthy Programs, Family Nutrition Information, Blogs & Facebook
menu helpers7
Menu Helpers

University of Nebraska-Lincoln (UNL)

Extension in Lancaster County

FOOD: Nutrition, Safety & Cooking

menu helpers8
Menu Helpers
    • Recipes- Heart Healthy, Healthy Weight, Quick meals, Vegetarian and More
    • Tips & Ideas
    • Magazine or Website
    • Registered Dietitian Support

menu helpers9
Menu Helpers
  • National Heart Lung and Blood Institute
    • “Mom, What’s for Dinner?”
    • Check out Deliciously Healthy Meals
  • Downloads, handouts, tips, recipes, and videos



Small Changes make big impacts!!!

Lower fat, salt intake and sugar

Apple sauce for vegetable oil

You can reduce sugar

Learn to cook without salt, use herbs instead

Replace fat free plain yogurt for sour cream

Add canned beans or mushrooms and veggies to bulk up meat/protein dishes.

Increases fiber and lowers fat . (canned beans tomatoes, frozen corn and soy beans in salads, taco meat)

Rinsing cooked ground beef, beans and canned goods to reduce fat and or sodium

prepare ahead of time
Prepare Ahead of Time
  • Prep produce after grocery shopping
    • Clean and chop carrots, celery, mushrooms, onions for easy and quick fixes
    • Remove berry stems and pre-slice fruit for quick desserts
    • Make extra protein for fillings such as chicken or ground beef and freeze for fast low fat wraps or tacos etc.
cook smarter not harder
Cook Smarter Not Harder
  • Get the family to help!!!! Swap T.V. time for music and cooking, making dinner time a fun family affair!
food safety in your kitchen
Food Safety In Your Kitchen
  • Clean-
    • wash hands (20sec.) and surfaces with hot soapy water
  • Separate-
    • raw and cooked foods, never reuse a plate or dish that held raw food!
  • Cook-
    • Cook food to its safe temperature
    • Print/Write and post inside a kitchen cabinet
    • Buy a meat thermometer
  • Chill
    • Within two hours of cooking

food safety in your kitchen14
Food Safety In Your Kitchen
  • How to defrost food?
  • ThawingRefrigerator—The refrigerator allows slow, safe thawing. Make sure thawing meat and poultry juices do not drip onto other food.
  • Cold Water—For faster thawing, place food in a leak-proof plastic bag. Submerge in cold tap water. Change the water every 30 minutes. Cook immediately after thawing.
  • Microwave—Cook meat and poultry immediately after microwave thawing.
food safety in your kitchen15
Food Safety In Your Kitchen
  • Safe Cooking, Know when its done!
    • Temperature Danger Zone (TDZ)

40°F- 140°F

      • Food left in TDZ over 2 hours can be DANGEROUS
      • Ground Beef: always cook to internal 160° F


Presented by:

Debra B. Reed, PhD, RD, LD

Texas Tech University

College of Human Sciences

Department of Nutrition, Hospitality, and Retailing

806-742-3068 Ext. 251