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Contents What Every Busy Family Should Know ................2 Why Eat Right ....................................................3 Introducing ..........................4 One Balance

What Every Busy Family Should Know Busy families often think they dont ha ve time to make and eat healthy meals. Also, for many families, money may be tight. Yet there are many ways to make the most o

Why Eat Right 1. Eating right helps us be as healthy as possible. We get all the nutrition our body needs. 2. If we dont eat right, we could be more likely to become ill. We could get diabetes, hear

Introducing The United States Department of Agriculture USDA has created the ChooseMyPlate graphic to help people learn how to eat better. ChooseMyPlate shows us what a healthy meal

1. Balance Your Calories Enjoy your food, but eat less of it. Eat smaller portions of food. Balance the calories you get from food and drink with the calories you burn off through exercise. Over ti

2. Eat More of Some Foods Eat more fruits and vegetables. Eat more wholegrain foods. Make at least half of your g rains whole grains. Drink lowfat 1 or nonfat skim milk. Other dair y foodsyogurt an

What You Should Know About Fiber Fiber is found in fruits, vegetables, beans, and grains. We need fiber to help our digestion. The more that food gets refined or processed, the more fiber is lost. Tha

3. Eat Less of Some Foods Most people have too much fat, sugar, and salt in their diet. We can enjoy some, but not too much. What You Should Know About Fat Fat is naturally found in many foods. We ne

What You Should Know About Sugar Sugar is a carbohydrate or carb. Sugar is naturally found in some foods, such as fruit. Sugar also is added to other foods and beverages, such as soda and cake. Sugar

What You Should Know About Salt Salt also is called sodium chloride. Sodium is naturally found in most foods. Salt is added to many foods, especially processed foods. Sodium helps our muscles and n

Learn to Read the Label The Nutrition Facts Label is on most pac kaged food. It will tell you important things about the food. Buy foods that are lower in fat, sugar, and sodium. Buy foods that are

Spices Seasonings to Keep on Hand Start a good collection of spices and seasonings. They add flavor in many recipes. We need salt in our pantr y. However, if we also have other spices and seasonings,

Pantry Basics Keep healthful foods in your pantr y. Making meals at home can save money. Homemade meals are healthier and better for us than alreadyprepared foods we buy at the store or fast food rest

Shopping on a Budget Here are some ideas to make the most of every dollar you spend on food Set a reasonable food budget for your family. Plan meals ahead of time. Make a shopping list, and stick t

Bring Home More Fruits Vegetables Fresh fruits and vegetables do not k eep long. Buy only what your family will use within a few days. Look for bargains in newspaper ads, mailers, or online. Buy fres

SAMPLE Easy Menu Planner Sunday Monday 12 Bagel with peanut butter Lowfat yogurt 100 Orange juice Recipes are found on pages 1730 Tuesday Wednesday Pumpkin Oatmeal Strawberries 100 Orange juice Th

Recipes The following pages provide recipes for the starred items in the Easy Menu Planner on pa ge 16. Each recipe is easy, healthy, and inexpensive to make . Homemade AllPurpose Mix This easy reci

Pancakes, Biscuits Pie Crusts For Pancakes Serving size 1 small pancake Makes 46 small pancakes Combine 1 cup of allpurpose mix and cup skim milk. Stir to mix. Cook on greased griddle or fr ying pan

Rise Shine Breakfast Cobbler Serving size cup Makes 4 servings Ingredients 1 cup juicepacked canned sliced peaches, drained 1 cup juicepacked canned sliced pear halves, drained 6 pitted prunes, cut

Pumpkin Oatmeal This is a good recipe for holidays. It is also a good way to add more vegetables to your diet. Food Group Amounts Color Food Group Amount Grains Vegetables Fruits Dairy Protein 2 oz 1

Breakfast Burrito Serving size 1 burrito Makes 1 serving Ingredients 6inch wholewheat tortilla 1 egg cup nonfat black or pinto beans, cooked or canned 1 tablespoon salsa 1 teaspoon olive or vegetable

Chicken Pot Pie Serving size 16 pie Makes 6 servings Ingredients 2 pie crusts See AllPurpose Mix recipe, pages 1718. 2 cups cooked chicken. Use canned chicken or about 2 chicken breasts. Food Group Am

Salmon Patties Serving Size 1 patty Makes 9 servings Ingredients 1 can 15 ounces salmon, drained 1 cup wholegrain, crushed cereal or crackers 2 large eggs, lightly beaten cup lowfat 1 milk teaspoon

Chicken Veggie Spaghetti Serving size 1 cup Makes 4 servings Ingredients 2 cups cooked chopped chicken. Use canned chicken or about 2 chicken breasts. 2 cups chopped broccoli fresh or frozen. You can

Preparation 1. In a mediumsized pan, add the tomato Food Group Amounts Color Food Group Amount Grains Vegetables Fruits Dairy Protein 2 oz 1 cup 2 oz sauce, Italian seasoning, and pepper. Stir unt

Black Beans Pasta Serving size 1 cup Makes 4 servings Ingredients 1 8 oz package fusilli or gemelli pasta or use spaghetti instead 1 tablespoon olive oil 1 onion, chopped or 6 tablespoons dried onion

Lentil Chili Serving size 1 cup Makes 6 servings Ingredients pound extralean ground beef 1 cups chopped onion 1 clove garlic, crushed 2 cups cooked, drained lentils 1 can 29 oz tomatoes, diced or cr

Roasted Root Vegetables Serving size 1 cup Makes 4 servings Ingredients 2 mediumsized sweet potatoes, cut into large chunks 2 carrots, chopped Food Group Amounts Color Food Group Amount Grains Vegeta

Outasight Salad Serving Size 1 cup Makes 4 servings Ingredients 2 cups salad greens of your choice 1 cup chopped vegetables tomatoes, cucumbers, carrots, green beans 1 cup juicepacked pineapple chunks

Frozen Fruit Cups Serving Size 1 fruit cup Makes 18 servings Ingredients 3 bananas, mashed 24 oz yogurt, nonfat strawberry flavored or plain 10 oz strawberries, frozen, thawed, undrained without sugar

How Much Should We Have From Each Food Group Our servings per day from each food group depend on several things. Age Gender How active we are The table below gives you some guidelines on ho w much

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