Healthy Cooking 101 Victoria Ferrante Senior Nutrition Student Greater Boston Food Bank.
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Transcript of Healthy Cooking 101 Victoria Ferrante Senior Nutrition Student Greater Boston Food Bank.
Healthy Cooking 101
Victoria Ferrante
Senior Nutrition Student
Greater Boston Food Bank
Healthy Shopping
• Healthy Cooking starts with shopping
• The Gatekeeper- the person in the household that controls what foods go into the home
Simple Shopping Tip: Watch out for Sodium
• Sodium– Experts recommend not eating more than
1500 mg of sodium per day– Canned foods, processed foods such as Mac
N’ Cheese, Ramen Noodles, frozen pizzas…
• Aim for less than 300 mg of Sodium per 1 serving
Healthy Cooking
• There are many easy ways to make meals healthier for you and your family!– Even simple, and small changes go a long
way!
• What are some changes you think you could do?
Small, Simple Changes
• Add a vegetable and/or fruit– Fresh, frozen or canned
• Rinse all canned vegetables with water before eating
– What fruits or vegetables would you add to:• Mac N’ cheese• Frozen or homemade pizza• Ramen Noodles• Ice cream or yogurt
Small, Simple Changes
• Reduce Fat– Try switching from whole milk to 2% or 1%
• Or from 2% to 1% or skim in recipes
– Mac N’ Cheese or Ramen Noodles• Try cutting back ¼ -½ the packet• Lowers calories, fat and sodium
Small, Simple Changes
• Replace or Switch– Chips and Dip
• Replace chips for carrots, celery, broccoli or any of your favorite vegetables
• Dip: choose low fat dip or make your own with low fat sour cream or low fat yogurt
– This lowers calories, fat, sodium while increasing nutrients like protein and fiber
Small, Simple Changes
• Cut back on the “Pack”– Seasoning and sauce packets contain a lot of
calories, fat and sodium– Cut down on the seasoning or sauce packets
• Mac N’ Cheese• Ramen Noodles-
– If you cut back ½ the packet, you save 900 mg of sodium, about 2/3 of what experts recommend
• Lean Cuisines or any other TV dinners with sauces
Small, Simple Changes
• Add a lean protein– Fresh, frozen, or canned– Chicken– Fish (limit to 2 times per week)
• Choose canned fish packed in water
– Beans• Rinse all canned beans before eating
Juice• Try to use juice with
100% fruit juices• Juices contain a lot of
extra calories that you don’t need– Try diluting or mixing juice
with water to lower calories and make juice last longer
• Start with ¼ water and ¾ juice or ½ water and ½ juice
Healthy Cooking: Shake the Salt
• Salt contains a lot of sodium– 1 tsp of salt = 2400 mg of sodium
• Cook without salt
• Try using herbs or seasonings for different flavors– Lemon/ lime juice– Dried, fresh peppers– Onions
Cheers to Healthy Cooking
• There are many small changes to make meals healthy– Pick only a few small
changes that you can make or want to make
• What changes do you think you are willing to make?
Questions?
Thank you for you time!