Healthy Eating
What, exactly, does healthy eating mean? According to the United States Department of Agriculture and the U.S. Department of Health and Human Services’ Dietary Guidelines for Americans, a healthy diet:
- Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat milk products.
- Includes lean meats, poultry, fish, beans, eggs, and nuts.
- Is low in saturated fats, trans fats, cholesterol, salt, and added sugars.
- Balances the calories you take in from food and beverages with the calories burned through physical activity to maintain a healthy weight.
So, just how do we meet these guidelines? By:
- Eating fruits and vegetables of different colors. This gives your body a wide range of valuable nutrients.
- Including foods that contain fiber such as fruits, vegetables, beans, and whole-grains.
- Eating lean cuts of meat and poultry. Trim away the excess fat and remove skin from poultry before you cook it.
- Paying attention to portion sizes, especially at restaurants. Remember, smaller portions equal fewer calories.
- Seasoning your food with lemon juice, herbs, and spices rather than using butter and salt.
- Choosing foods that are baked, broiled, braised, grilled, steamed, sautéed, or boiled, rather than fried.
- Selecting a dish from the menu, rather than getting “your money’s worth” at the all-you-can-eat-buffet.
Labels, Labels, Labels
Healthy eating also means being a label watcher. If you read labels, you can make good food choices. Processed and packaged food and drinks in cans, boxes, bottles, jars, and bags have a lot of nutrition and food safety information on their labels or on their packaging.
OK, let’s look at those labels:
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Product dates
You might see one of three types of product dates on some foods you buy.
- “Sell by” tells how long the store can sell foods like meat, poultry, eggs, or milk products. Buy the products before this date.
- “Use by” tells how long the food will be at peak quality. If you buy or use it after that date, some foods might not be safe any longer.
- “Best if used by” or “best if used before” tells how long the food has the best flavor or quality. It is not a purchase or safety date.
Ingredients list
This list tells you everything that a processed food contains. Items are presented from largest to smallest ingredient. That is, there is more of the first ingredient listed on the label than any other ingredient. The last ingredient on the list is found in the smallest amount.
Nutrition Facts Label
By now we are all accustomed to the U.S. Food and Drug Administration’s (FDA) Nutrition Facts label on our processed foods. In fact, the placement of the label is a requirement of the FDA on all processed food. The black and white Nutrition Facts label contains a lot of findings on it.
At the top of the label you will find the FDA definition of a serving of that food or drink and the number of servings in the container.
The rest of the nutrient information on the label is for one serving, not for the whole package or bottle. If a can or package holds two servings and you eat the whole thing, you have eaten double all the numbers on the Nutrition Facts label – twice the fat, twice the calories, twice the protein, and so on.
The DV or Daily Value that appears on the label tells how much of each nutrient most people need each day. The % DV says what part (as a percent) of the total daily recommendation for a nutrient is in a serving. The Daily Value is based on eating 2,000 calories each day. So, if you are eating fewer calories and eat a serving of this food, your $ DV will be higher than you see on the label.
Useful tip: If a food has 5% of the Daily Value or less, it is low in that nutrient. If it has 20% or more, it is high in that nutrient. Low or high can be either good or bad – it depends on whether you need more of a nutrient (like fiber), or less (like fat).
Serving Portion Sizes
Sometimes our eyes are bigger than our stomachs. By watching how much we eat we can help maintain a healthy weight.
So just what is a serving? The National Institute on Aging tells us that a “serving” is how much of each type of food we should eat to meet the recommended daily nutrition requirements. A “portion” is how much of a single food is actually on our dish. This can vary from meal to meal. When eating our daily meals we should:
- Stop eating when we are satisfied, not full. If there is still food our plate, we should save it for another time.
- Use a smaller plate, bowl, or glass to help us eat and drink less.
- Order an item from the menu instead of heading to the “all-you-can-eat” buffet.
- Skip the “super sizes.”
- Share a restaurant entrée with a friend – or eat just half and take the rest home. This is a great way to cut down on food waste too.
What does a serving size look like?
Picture this:
3 ounces of meat or poultry = a deck of cards.
1-1 1/2 ounces of hard cheese = four dice.
2 tablespoons of cream cheese = a gold ball.
1 cup of salad or cooked vegetables = a baseball.
3 ounces grilled/baked fish = checkbook.
How do I build a healthy plate?
Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories.
Make half your plate fruits and vegetables
Eat red, orange, and dark green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes
Switch to skim or 1% milk
They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories
Try calcium-fortified soy products as an alternative to dairy foods
Make at least half your grains whole
Choose 100% whole-grain cereals, breads, crackers, rice and pasta
Check the ingredients list on food packages to find whole-grain foods
Vary your protein food choices
Twice a week, make seafood the protein on your plate
Eat beans, which are a natural source of fiber and protein
Keep meat and poultry portions small and lean
Safe Food Handling
Is our food safe? We hear so many stories about food safety that it is hard to know if, in fact, the food chain in the United States is safe. The Food and Drug Administration says: “The food supply in the United States is among the safest in the world. However, when certain disease-causing bacteria or pathogens contaminate food, they can cause foodborne illness, often called ‘food poisoning.’ The Federal government estimates that there are about 48 million cases of foodborne illness annually – the equivalent of sickening 1 in 6 Americans each year. And each year these illnesses result in an estimated 128,000 hospitalizations and 3,000 deaths. Since foodborne illness can be serious – or even fatal – it is important for you to know and practice safe food handling behaviors to help reduce your risk of accidentally getting sick from contaminated food.”
So, let’s see what we can do to prevent foodborne illness. Let’s talk about food safety and food handling and safe cooking.
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Food Safety
Clean: Wash your hands and surfaces as often as possible.
Separate: Always separate raw meats from other foods.
Cook: Always cook to the right temperature. Read the instructions.
Chill: Always refrigerate foods promptly.
Safe Cooking Temperatures: Use a food thermometer
Let’s talk about temperatures.
Ground Meat & Meat Mixtures – Internal temperature
Beef, Pork, Veal, Lamb 160° F
Turkey, Chicken 165°F
Fresh Beef, Pork, Veal & Lamb – Internal temperature
Always cook to 145°F with a 3 minute rest time
Poultry – Internal temperature
Chicken & Turkey, Whole 165° F
Poultry Parts 165° F
Duck & Goose 165° F
Stuffing (cooked alone or in a bird) 165° F
Ham – Internal temperature
Fresh (raw) 160° F
Pre-cooked (to reheat) 140° F
Eggs & Egg Dishes
Eggs Cook until yolk & white are firm
Egg Dishes 160° F
Seafood
Fin Fish 145° F or flesh is opaque & separates easily with fork
Shrimp, Lobster & Crabs Flesh pearly & opaque
Clams, Oysters & Mussels Shells open during cooking
Scallops Milky white or opaque & firm
Leftovers & Casseroles 165° F
We talked about food safety and said to remember to Clean, Separate, Cook & Chill.
Let’s drill down a little:
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Clean: Wash hands and surfaces often.
Bacteria can be spread throughout the kitchen and onto hands, cutting boards, utensils, counter tops and even food.
How do we ensure that our hands and surfaces are clean?
- Wash your hands with warm water and soap for at least 20 seconds before and after handling food and after using the bathroom, changing diapers and handling pets.
- Wash your cutting boards, dishes, utensils and counter tops with hot, soapy water after preparing each food item and before going on to the next food.
- Use paper towels to clean kitchen surfaces. If using a cloth towel, what it often in the hot cycle of your washing machine.
- Rinse fresh fruits and vegetables under running tap water, including those with skins and rinds that are not eaten.
- Rub firm-skin fruits and vegetables under running tap water or scrub with a clean vegetable brush while rinsing with running tap water.
- With canned goods, remember to clean the lids before opening.
Cook: Cook to the right temperature.
Food is safely cooked when it reaches a high enough internal temperature to kill the harmful bacteria that cause illness.
How do you ensure that your foods are cooked safely?
- Always use a food thermometer to measure the internal temperature of cooked foods. Check the internal temperature in several places to make sure that the meat, poultry, seafood, eggs or dishes containing eggs are cooked to safe internal temperatures.
- Cook ground meat or ground poultry until it reaches a safe internal temperature. Color is not a reliable indicator of doneness.
- Cook eggs until the yolk and white are firm. Only use recipes in which eggs are cooked or heated thoroughly.
- When cooking in a microwave oven, cover food, stir, and rotate for even cooking. If there is no turntable, rotate the dish by hand once or twice during cooking. Always allow standing time, which completes the cooking, before checking the internal temperature with a food thermometer. Food is done when it reaches the safe minimum internal temperature.
- Always bring sauces, soups, and gravy to a boil when reheating.
Separate: Separate raw meats from other foods.
Cross-contamination can occur when bacteria are spread from one food product to another. This is especially common when handling raw meat, poultry, seafood, and eggs. The key is to keep these foods – and their juices – away from ready-to-eat foods.
How do you prevent cross-contamination?
- Separate raw meat, poultry, seafood, and eggs from other foods in your grocery shopping cart, grocery bags, and in your refrigerator.
- Use one cutting board for fresh produce and separate one for raw meat, poultry, and seafood.
- Never place cooked food on a plate that previously held raw meat, poultry, seafood, or eggs.
- Don’t reuse marinades used on raw foods unless you bring them to a boil first.
Chill: Refrigerate foods promptly.
Refrigerate foods quickly because cold temperatures slow the growth of harmful bacteria. Do not over-stuff the refrigerator. Cold air must circulate to help keep food safe. Keeping a constant refrigerator temperature of 40°F or below is one of the most effective says to reduce the risk of foodborne illness. Use an appliance thermometer to be sure the temperature is consistently 40°F or below and the freezer temperature is 0°F or below.
How do you chill foods properly?
- Refrigerate or freeze meat, poultry, eggs, seafood and other perishables within 2 hours of cooking or purchasing. Refrigerate within 1 hour if the temperature outside is above 90°F.
- Never thaw food at room temperature, such as on the counter top. Food must be kept at a safe temperature during thawing. There are three safe ways to defrost food: in the refrigerator, in cold water, and in the microwave. Food thawed in cold water or in the microwave should be cooked immediately.
- Always marinate food in the refrigerator.
- Divide large amounts of leftovers into shallow containers for quicker cooling in the refrigerator.
- Use or discard refrigerated food on a regular basis.
Healthy Plates, Healthy Meals
Nutritionists tell us that healthy meals start with more vegetables and fruits and smaller portions of protein and grains. Let’s remember to:
Make half your plate vegetables and fruits.
Vegetables and fruits are full of nutrients and may help to promote good health. Choose red, orange, and dark-green veggies such as tomatoes, sweet potatoes, and broccoli.
Add lean protein.
Choose protein foods, such as lean beef and pork, or chicken, turkey, beans, or tofu. Twice a week, make seafood the protein on your plate.
Include whole grains.
Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.
Don’t forget the dairy.
Pair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. If you don’t drink milk, try soymilk as your beverage or include fat-free or low-fat yogurt in your meal.
Avoid extra fat.
Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. For example, steamed broccoli is great, but avoid topping it with cheese sauce. Try other options, like a sprinkling of low-fat Parmesan cheese or a squeeze of lemon.
Take your time.
Food is wonderful. Savor it. Eat slowly, enjoy the taste and textures. Eating quickly may cause you to eat too much.
Use a smaller plate.
Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.
Foods to eat less often.
Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods.
Compare sodium in foods.
Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.”
Drink water.
Cut calories by drinking more water or unsweetened beverages as opposed to sugary drinks. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.
So, what kinds of foods should I choose?
Click the arrows to learn more.
Let’s start with protein.
- Vary your protein choices.
Eat a variety of foods from the Protein Foods Group each week. Experiment with main dishes made with beans or peas, nuts, soy, and seafood. - Seafood.
Choose to eat seafood instead of meat or poultry twice a week. Select a variety of seafood – include some that are higher in oils and low in mercury, such as salmon, trout, and herring. - Eggs.
One egg a day, on average, doe not increase your risk for heart disease, so make eggs a part of your weekly choices. Only the egg yolk contains cholesterol and saturated fat, so have as many egg whites as you want. - Eat plant protein foods.
Try beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products (tofu tempeh, veggie burgers), nuts, and seeds. All are naturally low in saturated fat and high in fiber. - Nuts and seeds.
Choose unsalted nuts or seeds as a snack, on salads, or in main dishes to replace meat or poultry. Nuts and seeds are a concentrated source of calories, so eat small portions to keep calories in check.
Now, let’s talk whole grains.
Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. Grains are divided into two subgroups: whole grains and refined grains. Whole grains contain the entire grain kernel – the bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.
Let’s talk some more about whole grains and incorporating them into our diet.
- Substitute.
Substitute a whole-grain product for a refined-grain product. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice. - Whole grains as a snack.
Popcorn, a whole grain, can be a healthy snack. However, make it with no added salt or butter. Also, try 100% whole-wheat or rye crackers. - Try this.
Cook extra bulgur or barley when you have time. Freeze half of it to heat and serve later as a quick side dish. Use whole grains in mixed dishes. That barley that you made goes great in vegetable soups or stews and bulgur wheat goes great in casseroles or stir-fires. How about trying a quinoa salad or pilaf? Try some brown rice stuffing in baked green peppers or tomatoes. Substitute whole-wheat macaroni in your mac and cheese.Also, experiment by substituting buckwheat, millet, or oat flour for up to half of the flour in pancake, waffle, muffin, or other flour-based recipes. - Shop smarter.
Use the Nutrition Facts label to check the fiber content of whole-grain foods. Good sources of fiber contain 10% to 19% of the Daily Value; excellent sources contain 20% or more.Read the ingredients list and choose products that name a whole-grain ingredient first on the list. Look for “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “whole-grain cornmeal,” “whole oats,” “whole rye,” or “wild rice.”The color of a food is not an indication that it is a whole-grain food. Foods labeled as “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain products, and may not contain any whole grain.
Now let’s talk about beverages.
What you drink is as important as what you eat. Many beverages contain added sugars and offer little or no nutrients, while others may provide nutrients but too much fat and too many calories.
- Water.
Instead of that sugary drink, drink water. Regular soda, energy or sports drinks, and other sweet drinks usually contain a great deal of added sugar, providing more calories that you need. If you want to maintain a healthy weight, try drinking more water or other drinks with few or no calories.Water is an important nutrient for the body, but everyone’s needs are different. If you are very active, live or work in hot conditions, or if you are an older adult, drink plenty of water.Drink water with and between your meals. Adults and children take in about 400 calories a day as beverages. Drinking lots of water can help you manage your calories. - What about milk?
When you choose milk or milk alternatives, select low-fat or fat-free milk or fortified soymilk. Each type of milk offers the same key nutrients such as calcium, vitamin D and potassium, but the number of calories is very different.
Now let’s talk dairy.
The dairy group includes milk, yogurt, cheese, and fortified soymilk. They provide calcium, vitamin D, potassium, protein, and other nutrients needed for good health throughout life. Choices should be low fat or fat-free – to cut calories and saturated fat.
- Skimming the fat.
Drink fat-free (skim) or low-fat (1%) milk. If you currently drink whole milk, gradually switch to lower fat versions. This change will allow you to cut calories but doesn’t reduce your calcium or other essential nutrients. - Cheese.
Choose fat-free or low-fat milk or yogurt more often than cheese. Milk and yogurt have more potassium and less sodium than most cheeses. Also, almost all milk and many yogurts are fortified with vitamin D.Many cheeses are high in saturated fat. So, look for the “reduced-fat” or “low-fat” on the label. Try different brands or types to find the one you like best.And, cream cheese? Regular cream cheese, cream, and butter are not part of the dairy food group. They are high in saturated fat and have little or no calcium. - Substitutions.
When recipes such as dips call for sour cream, substitute plain yogurt. Substitute fat-free evaporated milk instead of cream, and try ricotta cheese as a substitute for cream cheese. And, what about those who can’t drink milk? If you are lactose intolerant, try lactose-free milk, drink smaller amounts of milk at a time, or try soymilk (soy beverage). Check the Nutrition Facts label to be sure your soymilk has about 300 mg of calcium.
Now let’s talk about Livening up our meals with fruits and veggies.
There are enormous benefits to adding vegetables and fruits to our meals. They are low in fat and calories and provide us with fiber and other key nutrients. Most Americans should eat more than 3 cups – and for some, up to 6 cups – of fruits and veggies each day. Let’s find out how to add them to our diet:
- Grilling.
You can use the grill to cook fruits and veggies. Try grilling mushrooms, carrots, peppers, or potatoes on a kabob skewer. Brush with oil to keep them from drying out. Grilled fruits like peaches, pineapple, or mangos add great flavor to a cookout. - Be creative.
Mix vegetables like sautéed onion, peas, pinto beans, or tomatoes into your favorite dish for extra flavor. Add vegetables to pasta. Slip some peppers, spinach, red beans, onions, or cherry tomatoes into your traditional tomato sauce. Remember, vegetables provide texture and low-calorie bulk that satisfies your taste buds and your diet.For your salad, try tossing in shredded carrots, strawberries, spinach, watercress, orange segments, or sweet peas.Even your baked good can be made more healthful by adding apples, bananas, blueberries, or pears to your favorite muffin recipes.What about dessert, you are asking. Well, try making tasty fruit smoothies. Blend strawberries, blueberries, or raspberries with frozen bananas and 100% fruit juice for a delicious frozen fruit smoothie.And, did you know you could even add vegetables to your morning meal? That’s right, boost the color and flavor of your morning omelet with vegetables. Simply chop, sauté, and add them to the egg as it cooks. Try combining different vegetables, such as mushrooms, spinach, onions, or bell peppers.
Now, what about some smart shopping tips for those veggies and fruits.
Making nutritious choices for your menu doesn’t have to hurt your wallet. There are many low-cost ways to meet your fruit and vegetable needs.
- Why pay full price?
Check your local newspaper, or go online and find store sales, coupons, and specials that will cut food costs. Often, you can get more for less by visiting larger discount grocery stores. - Make a list – and stick to it.
Plan out your meals ahead of time and make a grocery list. You will save money by buying only what you need. Do not shop when you are hungry. Shopping after eating makes it easier to pass on the tempting snack foods. - Try canned or frozen.
Compare the price and the number of servings from fresh, canned, and frozen forms of the same veggie or fruit. Canned and frozen items may be less expensive than fresh. For canned items, choose fruit canned in 100% fruit juice and vegetables with “low sodium” or “no salt added” on the label. - Plan, plan, plan.
Some fresh vegetables and fruits don’t last long. Buy small amounts more often to ensure you can eat the foods without having to throw it away. Canned or frozen fruits or veggies can be bought in large quantities when they are on sale, since they will last much longer. Also, opt for store brands when possible. You will get the same or similar products for a cheaper price. If you know what veggies and fruits you want, buy them in their simplest form. Pre-cut, pre-washed, ready-to-eat, and processed foods are convenient, but often cost much more than when purchased in their basic forms.Prepare or freeze vegetable soups, stews, or other dishes in advance. This saves time and money. Add leftover veggies to casseroles or blend them to make soup. Overripe fruit is great for smoothies or baking. Remember, wasting food is costly and bad for the environment. - Plant, plant, plant.
How about starting a garden in your yard or on your deck? This way you can grow your own fresh, inexpensive, flavorful additions to your meals. Herbs, cucumbers, peppers, or tomatoes are wonderful options for beginner gardeners. Do some browsing on this website or online for information about starting a garden. And, then go do it!
Eating better on a budget.
Get the most for your food budget. There are many ways to save money on the foods that you eat. The three main steps are: planning before you shop, purchasing the items at the best price, and preparing meals that stretch your food dollars.
So, let’s just make some easy points about eating on a budget:
Click the arrows to learn more.
Plan, plan, plan:
Before you head to the grocery store, plan your meals for the week.
Get the best price:
Check the papers and online for coupons.
Compare and contrast:
Locate the “Unit Price” on the shelf directly below the product. Use it to compare different brands and different sizes of the same brand to determine which is more economical.
Buy in bulk:
It’s almost always cheaper to buy foods in bulk.
Buy in season:
Buying fruits and veggies in season can lower the cost and add freshness.
Back to basics:
Convenience foods like frozen dinner, pre-cut veggies, and instant rice, oatmeal, or grits will cost you more than if you were to make them from scratch.
Wallet basics:
Certain foods are typically low-cost options all year round. Try beans for a less expensive protein food. For veggies, buy carrots, greens, or potatoes. As for fruits, apples and bananas are good choices.
Cook once…eat all week:
Prepare a large batch of favorite recipes on your day off. Freeze in individual containers. Use them throughout the week and you won’t have to spend money on take-out meals.
Be creative:
Spice up your leftovers – use them in new ways. For example, try leftover chicken in a stir-fry or over a garden salad, or make chicken chili. Remember, throwing away food is throwing away your money. Avoid food waste!
Let’s Eat
We’ve been talking a lot about food waste, food preparation, food labeling, food safety, etc. Now, let’s talk about food. Specifically, let’s talk about menus. But not just any menus; we need to talk about healthy menus. So, we’ve gone to the experts for our menus. The following menus are fro the National Institutes of Health, National Institute on Aging and from the United States Department of Agriculture, Center for Nutrition Policy and Promotion. Bon appetite!
From the NIH, National Institute on Aging – sample menus for a day’s worth of meals:
Breakfast Breakfast burrito ½ large grapefruit 1 cup water, coffee, or tea Snack 1 cup cantaloupe balls Lunch Roast beef sandwich Baked potato wedges 1 cup fat-free milk Dinner Baked salmon on beet greens Quinoa with almonds 1 cup fat-free milk Breakfast Cold cereal 1 slice whole wheat toast 2 teaspoons all-fruit preserves 1 cup fat-free chocolate milk Snack 1 cup frozen yogurt (chocolate) Lunch Tuna salad sandwich 1 medium peach 1 cup fat-free milk Dinner Roasted chicken 1 large sweet potato, roasted ½ cup succotash (lima beans and corn) 1 ounce whole wheat roll 1 teaspoon margarine 1 cup water, coffee, or tea Breakfast Whole wheat French toast ½ large grapefruit 1 cup fat-free milk Snack 3 tablespoon hummus 5 whole wheat crackers Lunch 3-bean vegetarian chili on baked potato ½ cup cantaloupe 1 cup water, coffee, or tea Dinner Hawaiian pizza Green salad 1 cup fat-free milk Breakfast Creamy oatmeal (cooked in milk) 1 cup orange juice Snacks 2 tablespoons raisins 1 ounce unsalted almonds Lunch Taco salad 1 cup water, coffee, or tea Dinner Spinach lasagna roll-ups 1 ounce whole wheat roll 1 teaspoon margarine 1 cup fat-free milk Sample Menu #1
Sample menu #2
Sample menu #3
Sample menu #4
And, from the Department of Agriculture:
Main Dishes: Beef & Pork
4 servings, about 3 meatballs each, plus 4 servings for another meal Onions, minced ¼ cup Preparation time: 15 minutes Directions: Per Serving: 4 servings, about 3 ounces beef each, plus 4 servings for another meal Onion, chopped ½ cup Preparation time: 20 minutes Directions: Cover and simmer, about 2 hours. Per Serving: 4 servings, about ½ cup beef mixture, ½ cup lettuce and cheese mixture each Onions, chopped ½ cup Preparation time: 15 minutes Directions: Per Serving: 4 servings of pork and vegetables, about ½ cup each. 4 servings of cooked rice, about 2 cups each. Chicken broth, reduced sodium 2 cups Preparation time: 20 minutes Directions: Note: Sodium level can be reduced from 799 milligrams to 532 milligrams by reducing soy sauce from 4 to 2 tablespoons. Per Serving: Main Dishes: Fish 4 servings, about 3 ounces each Cod fillets, fresh or frozen 1 pound Preparation time: 7 minutes Cooking time: 15 minutes Directions: Per Serving: 4 servings, about 3 ounces each Cod fillets, fresh or frozen 1 pound Preparation time: 15 minutes Cooking time: 25 minutes Directions: Per Serving: 4 servings, about 3 ounces each Perch fillets, fresh or frozen 1 pound Preparation time: 15 minutes Cooking Time: about 10 to 20 minutes Directions: Per Serving: 4 servings, about 1-1/2 cups each Elbow macaroni, uncooked 1 cup Preparation time: 15 minutes Cooking time: 8 to 10 minutes Directions: Per Serving: Main dishes: Poultry 4 servings, about 1 cup each Margarine 1-1/2 tablespoons Preparation Time: 6 minutes Cooking time: 25 minutes Directions: Note: To remove bone from chicken thighs: Per Serving: 4 servings, about 2 cups each Cabbage, shredded 1 cup Preparation time: 10 minutes Cooking time: 60 minutes Directions: Per serving: 4 servings, about 1-1/2 cups each Ground turkey 1 pound Preparation time: 30 minutes Cooking time: 70 minutes Directions: Per serving: Soups 4 servings, about 1-1/2 cups each, plus 4 servings for another meal. Vegetable oil 1 teaspoon Preparation time: 25 minutes Cooking time: 35 to 40 minutes Directions: Per serving: 4 servings, about 1 cup each, plus 4 servings for another meal Onion, chopped ¾ cup (1 medium) Preparation time: 25 minutes Cooking time: 15 minutes Directions: Per serving: Baked Meatballs
Vegetable oil 1 tablespoon
Lean ground beef 2 pounds
Eggs 2
Bread crumb ¾ cup
Whole milk ½ cup
Salt 1/8 teaspoon
Pepper ½ teaspoon
Onion powder 2 teaspoons
Garlic powder ½ teaspoon
Cooking time: 10 to 12 minutes
Calories 345
Total fat 21 grams
Saturated fat 7 grams
Cholesterol 142 milligrams
Sodium 224 milligramsBeef Pot Roast
Water 2 tablespoons
Beef chuck roast, boneless 2-1/2 pounds
Hot water 2 cups
Beef bouillon 1 cube
Orange juice 2 tablespoons
Ground allspice ¼ teaspoon
Pepper 1/8 teaspoon
Cooking time: 2 hours
Calories 220
Total fat 9 grams
Saturated fat 3 grams
Cholesterol 91 milligrams
Sodium 264 milligramsSouthwestern Salad
Lean ground beef 1 pound
Chili powder 1 tablespoon
Dry oregano 2 teaspoons
Ground cumin ½ teaspoon
Canned kidney beans, red, drained 1 cup
Canned chickpeas, drained 1 15-ounce can
Tomato, diced 1 medium
Lettuce 2 cups
Cheddar cheese ½ cup
Cooking time: 10 to 15 minutes
Calories 485
Total fat 22 gram
Saturated fat 9 grams
Cholesterol 98 milligrams
Sodium 411 milligramsStir-Fried Pork and Vegetables with Rice
Hot water 2 cups
Rice, uncooked 2 cups
Vegetable oil 2 tablespoons
Broccoli cuts, frozen 2 cups
Carrots, cleaned, sliced thinly 1 cup
Onions, minced ¼ cup
Garlic powder 1 teaspoon
Canned mushrooms, drained ½ cup
Ground pork 1 pound+ 7 ounces
Soy sauce 4 tablespoons
Cooking time: 25 to 30 minutes
Calories 860
Total Fat 33 grams
Saturated fat 10 grams
Cholesterol 108 milligrams
Sodium 799 milligramsBaked Cod with Cheese
Cheddar cheese, shredded 4 tablespoons
Calories 155
Total fat 5 grams
Saturated fat 3 grams
Cholesterol 65 milligrams
Sodium 160 milligrams
Baked Spicy Fish
Paprika ¼ teaspoon
Garlic powder ¼ teaspoon
Onion powder ¼ teaspoon
Pepper 1/8 teaspoon
Ground oregano 1/8 teaspoon
Ground thyme 1/8 teaspoon
Lemon juice 1 tablespoon
Margarine, melted 1-1/2 tablespoons
Calories 140
Total fat 5 grams
Saturated fat 1 gram
Cholesterol 51 milligrams
Sodium 123 milligrams
Spanish Baked Fish
Tomato sauce 1 cup
Onions, sliced ½ cup
Garlic powder ½ teaspoon
Chili powder 2 teaspoons
Dried oregano flakes 1 teaspoon
Ground cumin 1/8 teaspoon
Calories 135
Total fat 1 gram
Saturated fat Trace
Cholesterol 104 milligrams
Sodium 448 milligrams
Tuna Macaroni Salad
Canned tuna, water-pack, drained 2 6-ounce cans
Eggs, hard cooked, finely diced 4
Celery, chopped ¼ cup
Carrots, grated ¾ cup
Salad dressing, mayonnaise-type ½ cup
Onion, minced 2 tablespoons
Pepper ¼ teaspoon
Calories 520
Total fat 30 grams
Saturated fat 5 grams
Cholesterol 237 milligrams
Sodium 509 milligramsChicken and Vegetables
Garlic powder 1 teaspoon
Onions, chopped ½ cup
Chicken thighs, boneless/skinless 1 pound + 4 ounces
Cut green beans, frozen 10-ounce package
Pepper ¼ teaspoon
Calories 190
Total fat 11 grams
Saturated fat 3 grams
Cholesterol 57 grams
Sodium 109 milligramsTurkey-Cabbage Casserole
Ground turkey 1 pound
Onions, chopped ½ cup
White rice, uncooked 1 cup
Tomato sauce 2 cups
Garlic powder ½ teaspoon
Ground oregano ½ teaspoon
Calories 380
Total fat 11 grams
Saturated fat 3 grams
Cholesterol 77 milligrams
Sodium 829 milligramsTurkey Chili
Onion, minced ¾ cup
Margarine 2 tablespoons
Water 3 cups
Garlic powder ½ teaspoon
Chili powder 1 tablespoon
Dry parsley flakes 1 tablespoon
Paprika 1 teaspoon
Dry mustard 2 teaspoons
Canned red kidney beans, drained 1 15-1/2-ounce can
Tomato paste 1 6-ounce can
Pearl barley ½ cup
Cheddar cheese, shredded ¾ cup
Calories 540
Total fat 26 grams
Saturated fat 9 grams
Cholesterol 104 milligrams
Sodium 579 milligrams
Chicken Noodle Soup
Onion, minced ½ cup
Carrots, diced ½ cup
Celery, sliced ½ cup
Garlic powder ½ teaspoon
Flour 1/8 cup
Dried oregano flakes ¼ teaspoon
Chicken broth, reduced sodium 3 cups
Potatoes, peeled, diced 2 cups
Chicken, cooked, chopped ¼ cup
Whole milk ½ cup
Noodles, yolk-free, enriched uncooked 1 cup
Calories 205
Total fat 4 grams
Saturated fat 1 gram
Cholesterol 8 milligrams
Sodium 107 milligramsPotato Soup
Potatoes, peeled, diced 4-1/2 cups
Margarine 1 tablespoon
Flour 3 tablespoons
Whole milk 1 quart
Calories 190
Total fat 6 grams
Saturated fat 3 grams
Cholesterol 17 milligrams
Sodium 325 milligrams
