From Market to From Market to Table…Table…

in Record Timein Record Time

Planning and Preparing Planning and Preparing

Healthy Meals Healthy Meals

For Your Busy FamilyFor Your Busy Family

Why develop a regular eating routine?Why develop a regular eating routine?

• Food is everywhere!• Overeating is caused by:

– grazing– skipping meals– getting over-hungry– mindless eating– television

• Routines help – maintain a healthy weight– help build healthy habits– help with planning and shopping– help save money

• Children do better with a regular eating routine.• Different patterns work better for different people.

“What’s for

dinner?”

Does this question scare you?

8 Good Reasons for Family Mealtimes“More Than Just Eating Together”

1. Communication and Well-Being.

2. Model Manners.

3. Expand their world…one food at a time.

4. Nourish.

5. Become Self-Sufficient.

6. Prevent Destructive Behaviors.

7. Improve Grades.

8. Save Money.

Healthy eating starts with the decisions you make before you go to

the store….

Consider your family’s schedule….

Wishing won’t make it Wishing won’t make it happen….happen….

• Plan a weekly menu.

• Check supplies.

• Make a grocery list.

• Shop once a week.

• Keep a master shopping list.

• Cook once, eat twice.

• Planned-overs, not leftovers.

Do you have a list of “must have”

foods?(staples)

• Store Freezer– Boneless chicken breasts– Cooked meatballs– Vegetables– Hash brown potatoes– Bread dough– Juices

• Store Dairy Case– Milk– Yogurt– Cheese– Eggs

Stock Up on the Basics

Pantry Power

• Off the shelf– Canned tomato products– Canned soups– Canned beans– Canned broth– Canned tuna and salmon– Bouillon– Pasta– Grains – rice, grits, oatmeal– Flour and baking mixes– Salad dressings and sauces– Canned fruits and pie fillings– Dry beans and peas– Nuts– Condiments– Others?

Pantry Power

• Produce– Minced garlic– Potatoes– Onions– Fresh vegetables– Fresh fruit

Supermarket Strategies

• Plan your shopping• Eat before you go• Go alone• Start at the produce aisle• Shop the perimeter• Avoid impulse buys• Read food labels

Manage Your Food Storage

• Keep food safe by getting it home quickly• Store fresh meat on bottom shelf in frig• Keep things in the dark• Check the contents of your cabinet or pantry regularly

Make the most of nutritious ingredients by adopting healthy food preparation methods:

• Experiment with seasoning– Fresh or dried herbs and spices– Lemon or lime juice– Dash of balsamic, wine, herb or

fruit vinegar– Toasted nuts for a crunchy topping– Garnish with roasted bell pepper

• Marinating– Adds flavor to poultry, meat, fish and vegetables– Reduces need to add fat – Tenderizes meat– Reduces harmful hydrocarbons during grilling – Use an acid ingredient as a base, e.g., citrus juice, vinegar,

pineapple juice, etc.

Healthy Cooking Methods

• Braising• Broiling• Grilling

• Microwaving• Roasting• Sautéing • Steaming• Stir-frying

• Use nonstick cookware• Use a light spray of vegetable oil

• Sauté in wine, water or broth• Remove fat from soups and stews

• Substitute healthy oils• Make and keep a dry roux

Learn these terms and methods!

Handy Kitchen ToolsHandy Kitchen Tools

• Anything dishwasher safe• Flexible plastic cutting

boards• Tongs• Pump spray or mist spray

bottle for oil• Good quality chef’s knife• Food processor• Lots of colanders

• Kitchen shears • Whisks• Apple corer • Mixing bowls with a handle• Vegetable peeler• Timer• Scoop measuring cups• Salad spinner• Multifunctional baking

dishes and mixing bowls• Heat-resistant spatula• Jar opener• Small narrow , long-handled

spatula• Food clips• Food thermometer• What’s handy for you?

“I can’t cook. I use a smoke alarm as a timer.”

~ Carol Siskind

Prepared by:

Deborah S. Melvin, M.S., C.F.C.S.Extension Agent (Nutrition)Lafourche Parish

Sources:Nutrition for Life, by Lisa Hark, PhD, RD and Darwin Deen, MD“Smart Portions Made Tasty,” LSU AgCenter“Make It Fast Kitchen Tips,” LSU AgCenter