Healthy Meals - Texas Tech University Departments

Healthy & Time Saving Tips
1. Strategies
for Menus
2. Menu Helpers
3. Substitute healthier
4. Prepping foods
5. Safe Kitchen
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
o 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
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!!
Choose quick sides to pair with time consuming entrees
o Frozen microwaveable steamer vegetables
o Bagged salad kits
o Pre-cut fresh fruit and veggies
Plan left overs for busy nights
(ball games, dance, church, class, or just a long day)
o Have a few flexible menu days for the unexpected crazy
 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
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
Dinner Tonight Videos - Healthy Living - Texas AgriLife Research and Extension Center at Dallas
University of Nebraska-Lincoln (UNL)
Extension in Lancaster County
FOOD: Nutrition, Safety & Cooking
 Recipes- Heart Healthy, Healthy Weight, Quick
meals, Vegetarian and More
 Tips & Ideas
 Magazine or Website
 Registered Dietitian Support
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
 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.
 Get the family
to help!!!! Swap T.V.
time for music and cooking, making
dinner time a fun family affair!
raw and cooked foods, never reuse a plate or dish that held
raw food!
wash hands (20sec.) and surfaces with hot soapy water
Cook food to its safe temperature
Print/Write and post inside a kitchen cabinet
Buy a meat thermometer
Within two hours of cooking
 How
to defrost food?
 Thawing
Refrigerator—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.
 Safe
Cooking, Know when its done!
 Temperature Danger Zone (TDZ)
40°F- 140°F
Food left in TDZ over 2 hours can be
 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

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