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Posts Tagged ‘menu planning’

Join OSU Extension for the “Live Healthy, Live Well” Zero Weight Gain Challenge

Posted in Healthy People, tagged , , , , , on November 13, 2012 | Leave a Comment »

When: November 19th – January 6, 2013

What does it cost: Nothing – Free!

Who can participate: Any adult with an email account.

What is included: Twice weekly educational messages, tracking log for progress, Facebook account for group interaction, weekly drawings from participants for wellness and fitness prizes.

Why:  To improve your overall health and well-being while providing valuable research as to the effectiveness of social media as a means of disseminating educational information.

How do I sign up? – Contact your FCS Educator – Lisa Barlage (barlage.7@osu.edu), Pat Brinkman (brinkman.93@osu.edu), Dana Brown (brown.4643@osu.edu), Carol Chandler (chandler.4@osu.edu), Cheryl Barber Spires (spires.53@osu.edu), Marie Economos (economos.2@osu.edu), Jenny Even (even.2@osu.edu), Marilyn Rabe (rabe.9@osu.edu), Cindy Shuster (shuster.24@osu.edu), Beth Stefura (stefura.2@osu.edu), Michelle Treber (treber.1@osu.edu), and Susan Zies (zies.1@osu.edu) by November 16, 2012.

Sponsored by:    Ohio State University Extension and County Commissioners Cooperating

OSU Extension embraces human diversity and is committed to ensuring that all educational programs conducted by Ohio State University Extension are available to clientele on a nondiscriminatory basis without regard to race, color, age, gender identity or expression, disability, religion, sexual orientation, national origin, or veteran status. Keith L. Smith, Associate Vice President for Agriculture Administration and Director, OSU Extension. TDD No. 800-589-8292 (Ohio Only) or 614-292-1868.

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Can Soup be a ‘Superfood’?

Posted in Healthy People, tagged , , , , , , , , , , on November 5, 2012 | 1 Comment »

As the temperatures have cooled down the last few weeks what foods did you feel like making? I know many of my friends and co-workers have shared that they made traditional or white bean chili, vegetable soup, or chicken noodle soup. Comfort foods like soup just sounded good to them. The good thing to hear about those comfort foods is that they can also be “superfoods”. WebMD lists 14 superfoods that we should eat to protect us from heart disease, cancer, and other health conditions. Many of these foods are high in anti-oxidants, fiber, vitamins, and minerals. Seven of the 14 superfoods are also great soup ingredients:

  • Beans – because beans will often take on the flavor of the foods you combine them with, and can be added to almost any soup. If you use canned beans, look at the sodium content on the nutrition facts label and rinse them to cut that level.
  • Tomatoes – the base for many soups, look for no-salt added on the label if you are using canned.
  • Turkey – a perfect food for this time of year, stores already have them on sale and in a couple weeks we will have left-overs to use.
  • Spinach – rinse fresh spinach, chop into smaller pieces, and add to soup shortly before serving.
  • Broccoli – if you want to make a healthier version of broccoli soup be sure to use low fat and low sodium chicken broth, and low fat milk.
  • Soy – soy milk can be used in cream based soups, small cubes of tofu added to almost any soup, and soy “meat replacement” crumbles can be used in place of ground beef or sausage.
  • Pumpkin – another seasonal favorite which can be served as a hot or cold soup.

The wonderful thing about soups is many of them can also be made quickly. Often the ingredients can be kept on hand or left-overs can be used. One of our Ohio Extension co-workers had put together a great chart with a “Basic Homemade Soup Recipe”. The neat thing about it is you select an ingredient from each column – vegetables, grains, protein, seasoning, and liquid. Here is a link to that site http://go.osu.edu/soup.

If you have left-over soup you want to get it in the refrigerator or freezer in less than 2 hours after serving. If there are large quantities, divide it into small or shallow containers for quicker cooling. Soup can be stored in the refrigerator for 3 to 4 days and freezer for 2 to 3 months. Frozen soups should be stored in sealed containers and labeled with the date. Frozen soups should be thawed in the refrigerator or can be reheated from a frozen state. You may choose to add additional liquid if you reheat from frozen. Always make sure left-overs soups are brought to a boil and heated to 165 degrees for at least 15 seconds for food safety. If you use your microwave for thawing or heating soups, using a glass or ceramic container is recommended. Microwave thawed foods should be cooked right after thawing because they may start to partially cook during the thawing process.

What super soup can you make this week and how many superfood ingredients can you include?

Sources:

WebMD, Superfoods Everyone Needs, http://www.webmd.com/diet/features/superfoods-everyone-needs.

Ohio State University Extension, Wayne County, Basic Homemade Soup Recipe, D Becker,  http://go.osu.edu/soup.

USDA, Food Safety and Inspection Service, Freezer Storage Chart,  http://www.fsis.usda.gov/fact_sheets/Focus_On_Freezing/index.asp#19.

Written by:

Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ross & Vinton Counties, Ohio State University Extension, barlage.7@osu.edu.

Reviewers:

Jenny Even, Extension Educator, Family & Consumer Sciences/EFNEP, Hamilton County, Ohio State University Extension, even.2@osu.edu.

Kathy Green, Extension Educator, Family & Consumer Sciences, Butler County, green.1405@osu.edu.

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Budgeting Your Food Dollars

Posted in Healthy Finances, Healthy People, tagged , , , , , on August 24, 2012 | Leave a Comment »

If you have been paying attention to the news recently you have probably heard or read that food prices for the rest of 2012 and 2013 are expected to rise 2.5 to 3.5%. This proposed increase is due to the impact of the severe drought on grain product foods and the grain fed to the animals. While that increase may not sound like much, if you look a little closer, the average costs of food over the last 10 years have increased about 38%, during the same time that many families have faced a recession. I know each of you could probably write a list of ways to save money on food, but here are a few of the best.

  • Planning meals ahead and using a list at the store are still the most important! You save money by purchasing foods on sale when you shop the ads.  Check your cupboards first; don’t buy food you don’t need.   By using these tips, you save gas and time by making one trip instead of three. That one trip also saves the cost of the impulse buys, usually snack foods you don’t need or for me a paperback book or recipe magazine. I like to keep a grocery list on the refrigerator to aid in planning my shopping needs.   One rule of thumb in our house is . . . when you use the last of an item, write it on the list.   Or you can use Let’s Move grocery list template available at http://www.letsmove.gov/sites/letsmove.gov/files/Grocery_List.pdf. Watch your trips to the big box stores – the larger package isn’t always the cheaper one – a calculator can make the math easier when figuring price per pound or ounce. Use coupons if they are for foods you regularly purchase and that will get eaten. Signing up for an email coupon club may be a good idea if your store accepts this style of coupon, not all do. When shopping and planning, keep in mind that you may be able to switch out a similar food in a recipe for less money. A recent example for me was a recipe that called for canned tomatoes and a package of dry spaghetti sauce mix – those 2 items cost over $1.30 – but I could buy a larger can of spaghetti sauce for less than a dollar.
  • Remember that healthy foods don’t necessarily cost more! When you decide to make healthier food choices you can cut out the cost of some empty calorie foods like soda, cookies or baked goods, chips, and many crackers.   Spending less on empty calories foods eases your budget, allowing you to purchase more fresh foods.
  • Use that refillable water bottle and make your own iced tea at home! A couple dollars a week for bottled water or $1 every day for iced tea (or even more for coffee or a latte) really does add up.
  • Be creative with left-overs or cooking foods that can be used in more than one way. Can left-over soup or pasta be heated and taken in an insulated container for lunch the next day? My daughter loves it when I heat up left-over chicken Alfredo for her the next day. I boil water to place in the insulated container to get it hot before putting in the heated food. It is also good to think about foods that can be used a couple different ways; can you put left-over chicken on pizza or add it to soup, use chili as a potato topper, or make individual pizzas with the last couple tortillas in the package? Almost anything can be put in a wrap or on a pizza – let your children help you experiment. Think about making extra of things like pancakes or waffles, instead of buying the pre-frozen package. Make a big batch on the weekend and freeze packages of 1 or 2 that can be heated in the toaster or toaster oven for a quick breakfast.
  • Think about your proteins, can you do a vegetarian dish or cut the amount of meat in a recipe? Adding black beans to ground beef or turkey in a recipe will allow you to use less meat, while increasing the amount of fiber. The same applies to other recipes such as soups or many of the Mexican inspired dishes – adding black beans, navy beans, or other beans, costs less than purchases at the meat counter.  Rinse beans to cut down on sodium.   Eggs can also be a good value. When was the last time you put a hard-cooked egg on your salad or had egg salad sandwiches?  Hard cook a couple of eggs at a time, you can eat them for breakfast or they pack easily for lunch.

Don’t forget to share your money-saving tips with friends and family members.

Writer: Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ross & Vinton Counties, Ohio Valley EERA, http://ross.osu.edu/.

Reviewed by: Cynthia Shuster and Kathryn Green, OSU Extension Educators, Family & Consumer Sciences.

Sources:

USDA Economic Research Service: http://www.ers.usda.gov/data-products/food-price-outlook/summary-findings.aspx.

USDA Center for Nutrition Policy and Promotion: http://www.cnpp.usda.gov/Publications/FoodPlans/2012/CostofFoodJun2012.pdf.

Alabama Cooperative Extension System, 101+ Ways to Save Food Dollars, Barbara Struempler, http://www.aces.edu/pubs/docs/H/HE-0757/HE-0757.pdf.

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Trying Grilling Fruits and Vegetables

Posted in Healthy People, tagged , , , , , , , , , , , , , , on July 3, 2012 | Leave a Comment »

Have you tried grilling vegetables and fruit?  Grilling can bring out the flavors in fruits and vegetables, but watch out as they quickly burn.  It’s important not to get the food too close to the coals (or gas), so it heats before it starts to blacken.

Here are some suggestions from Julie Garden-Robinson, a food and nutrition specialist with North Dakota State University Extension Service, in her online column “Prairie Fare.”  She suggests trying these ideas to help add flavor, color, and fiber to your grilling menu with grilled fruits and vegetables.

  • Sprinkle wedges of apple or pear with cinnamon and a touch of brown sugar.  Grill for about five minutes per side.
  • Brush peeled, whole bananas with vegetable oil (preferably canola) and add to the grill just until it turns golden about five minutes.
  • Cut peaches or nectarines and remove the pit.  Place cut side down and grill.   You can use as a side dish with steak or pork tenderloin or cut the fruit up after grilling and make a salsa by adding fresh herbs, chili peppers, and lime juice.
  • Cut vegetables into large, pieces of even thickness and grill.  After grilling,  You can cut into smaller pieces, if desired.
  • Cut the top and bottom off of bell peppers.  Remove the core and then cut the pepper in half from top to bottom.  Grill skin side down.
  • Brushing vegetables with olive oil and seasonings can add delicious flavor.  Lay them in a single layer on a baking sheet and brush with oil and season as you start to grill.  Turn them over and repeat the other side.  Asparagus is delicious this way with some garlic and thyme.
  • Marinades can add flavor.  However, sugar-based marinades will cause the exterior of the vegetables to blacken.
  • Try this for dessert, cut a ¾ inch deep slit down the length of an unpeeled banana.  Carefully, open the slit to stuff it with 2 tablespoons of chopped dark chocolate or your favorite candy bar.  Wrap the banana in foil and grill for about five minutes on each side.

You can use both moist and dry heat to cook your grilled vegetables, by grilling and then placing them in a bowl or pot.  Cover tightly with plastic wrap to prevent the steam from escaping for five to ten minutes.  This will finish the cooking and keep the vegetables from drying out.

What suggestions do you have for grilling fruits and vegetables?   I hope you enjoy grilling out this season.

Submitted by Pat Brinkman, , Extension Educator, Ohio State University Extension, Fayette County.

Reference: Garden-Robinson, J. North Dakota State University Extension Service, downloaded at  http://www.ag.ndsu.edu/news/columns/prairie-fare/prairie-fare-fire-up-your-grill-menu-with-more-fruits-and-vegetables/?searchterm=Grilling%20Fruits%20and%20Vegetables.

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Make MyPlate Your Plate!

Posted in Healthy People, tagged , , , , , , on April 24, 2012 | 1 Comment »

MyPlate is designed to introduce an easy-to follow food guide icon for figuring out how to eat healthy.  The colorful divided plate is a great tool to plan healthy meals.  The USDA’s MyPlate method helps people consume a variety of foods.  MyPlate recommends half the plate consists of vegetables and fruit, with the other half made up mostly of whole grains and a portion of lean protein.  The higher fiber content of these foods will help you stay full longer.  Including low fat dairy products as a part of a healthy diet is a good source of calcium.

MyPlate defines the five food groups as the basics for a healthy diet.  Fruits, vegetables, grains, proteins and dairy are the framework for building a healthy daily intake.    Different colors provide different benefits, so eat a variety!

The targeted message of MyPlate includes:

  • Balance your calories
  • Enjoy your food
  • Avoid oversized portions
  • Compare sodium on food labels
  • Choose water instead of sugary drinks

Visit the ChooseMyPlate.gov website to learn more about MyPlate, weight management, physical activity and to use the super tracker to plan, analyze your diet and daily physical activity.

Source:  ChooseMyPlate.gov

Written by:  Beth Stefura, Extension Educator, Ohio State University Extension

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Watch for the Nutrition Labels on Meat

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , on March 5, 2012 | Leave a Comment »

Have you wondered just how lean that piece of meat is?  When comparing ground meats do you get confused as to what may be the leanest?

As of March 1 fresh meat and poultry has to carry the Nutrition Facts label we see on other packaged goods.  Not all packages have to contain a label but the information has to be on a poster or in a brochure at the store.  However, all ground meats must be individually labeled.   You should be seeing Nutrition Facts for the most popular cuts of beef, chicken, lamb and pork.

These Nutrition Facts labels will make it easier to identify what meat and poultry items are the leanest.  The label has to include calories in a defined portion size, total fat, saturated fat, cholesterol, sodium, total carbohydrate and total protein.

The USDA’s rules use averages for the nutritional data.  Certain factors can make a difference in the nutritional data such as portion size, cooking method, grade of meat, and non-trimmed fat.

For most whole cuts of meat the nutritional facts are based on the three-ounce cooked portion.  However, shrinkage during cooking of some cuts of meat can make a big difference.  Ground meat labels are based on a four ounce raw portion which cooks down to about three ounces.

The cooking method can reduce the fat content of the meat, thus affecting the numbers.  The labels give the numbers for healthier cooking methods such as broiling, grilling, roasting on a rack and sautéing.

Grades of meat contain different amounts of fat marbling in the meat which affects the numbers.  Thus, you will see different numbers for meat from choice to select grades.  The Facts label assumes that all but one-eighth inch of fat has been trimmed away.  This may not be the case so the trimming the fat can save you in fat content and calories.

Understanding the labeling on ground meats will be easier.  The new label will include the lean and fat percentages by weight.  You will be able to check the saturated fat per serving to decide which ground meat is leaner.

When shopping look for these leaner cuts of meat:  eye round steak and roasts, sirloin steaks, ground beef that is 90% lean, pork tenderloin, skinless chicken and turkey breasts.  Make sure your portion size is not oversized.  A portion of meat is usually considered three ounces which is about the size of a deck of cards.  Happy Shopping!

References:

Tufts University, [2012].  No more meat mysteries, Health & Nutrition Letter,  The Friedman School of Nutrition Science and Policy, Tufts University, March 2012, #3(1)   3.

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Get Fit with your Phone!

Posted in Healthy People, tagged , , , , , , , , , , on February 6, 2012 | Leave a Comment »

Who would of thought ten years ago a cell phone would help you track what you eat, stay active and lose weight!  Many of these apps for phones are free, easily accessible and are making impacts on reaching healthy goals.

The most popular weight loss apps include:

Lose it! A free app that allows you to set your goals.  This handy tool offers you a calorie budget that easily fits your needs and helps you achieve your weight loss goal.  For example, set a goal to lose 5 pounds a month and the program will calculate your daily caloric intake needs to meet this goal.  Tap on the screen of the food item eaten and the calories, fats, carbs, sugars and so on will be calculated for you.   Each day you will see if you met or came in under your calorie budget.   Exercise is also factored into your daily routine, which allows you to consume more calories as a reward. You may also share your progress with your friends for support.

DailyBurn.  This fitness companion is an app that helps you keep track of your diet and exercise. You can use your smartphone to scan the bar codes of many foods that you eat. This is a great time saver. In addition to calories, you can keep track of fat, protein, and other vitamins and minerals you consume daily.  This allows you to easily customize a diet and exercise plan to help you meet your goals. It also offers many helpful tips for eating and working out.

MyFitnessPal. Calorie Counter & Diet Tracker is a free app that has information for over 600,000 foods. This app allows you to list all of your exercises and meals. It carefully logs all of your calories in an easy to read format. The app synchs with your computer, allowing you to input your food entries from multiple locations. You can set your own goals or used recommended ones based on your demographics. You can also view your progress thru charts and graphs

Fast Food Calories is the easiest way to make sure you always know exactly what you’re eating. Even if you maintain a healthy diet, you still might eat fast food. While nutrition facts are posted in restaurants, many people forget to notice them. Often, they don’t realize what they are putting in their body. This app tracks thousands of menu items from every major fast food establishment. You will be able to see exactly what fast food does to a diet.

We can’t forget Twitters, Tweet What You Eat!  This online food journal is easy to post what you eat and allows others to see what you are eating.  Studies suggest it’s a lot easier to decide not to eat something when you have to post it for others to see.  Research also indicates posting your weight loss numbers helps too.  Individuals who reveal weight loss success stories on a weekly basis trim down faster than those who update less frequently.  If you’re reluctant to reveal yourself, create a Twitter handle and upload a cartoon character as your avatar to tell your success story without feeling self-conscious.

All these apps include detailed charts and graphs which provide a visual report of your progress.  It is interesting to learn where your calories are coming from (carbs, protein, fats, etc.) Studies indicate that people, who keep daily food logs, lose twice as much weight as people who didn’t.   The immediate feedback is a great motivator to help you reach and maintain your goal.

Author:  Beth Stefura, Family & Consumer Science Extension Educator, Ohio State University Extension

Source:  apple.com/apps

 

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Healthy Eating on a Budget

Posted in Healthy Finances, Healthy People, tagged , , , , on January 6, 2012 | 1 Comment »

As we begin a new year, it is a great time to think about your food budget and ways to eat better on a budget. There are many ways you can save money on the foods you eat. Here are a few tips to help you get the most for your food budget!

  1. Plan!

Before heading out the door to the grocery store, plan your meals for the week. Check to see what foods you already have and make a list for what you need to buy.

2.Get the best price.

Be sure to check the local papers, online and at the store for sales and coupons. Ask about a loyalty card for extra savings when you shop.

3. Compare and Contrast.

Locate the Unit Price on the shelf directly below the product. Use the Unit Price to compare different brands and different sizes of the same brand to determine which is more economical.

4. Go easy on the wallet! 

Certain foods are typically low-cost options all year round. Try beans for a less expensive protein food. For vegetables, buy carrots, greens or potatoes. As for fruits apples and bananas are good economical choices.

5. Cook Once. But eat all week!

I love to cook just once by preparing a large batch of recipes on the weekend and maybe even double or triple the recipe. Then I freeze in individual containers. These are great to use throughout the week and then you do not have to spend money on take –out meals.

6. Spice up your leftovers!

Use your leftovers in new ways.  Try leftover chicken in stir fry, in a tortilla wrap, in a garden salad or make a garden chili. Remember, throwing away food is throwing away money$$$$.

7. Eating out- Use Caution

Eating out can be very costly. You can save money by getting the early bird specials, going out for lunch instead of dinner or looking at the “2 for 1” deals or using a restaurant coupon. Stick to water instead of ordering other beverages, this can reduce to cost of the bill.

Susan Zies, Extension Educator, Family & Consumer Sciences, Ohio State University Extension.

Source: USDA, Center for Nutrition Policy and Promotion, DG TipSheet No. 16, December 2011

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Easy Tips to Add More Fruits & Veggies to your Diet

Posted in Healthy People, tagged , , , , , , on August 1, 2011 | 1 Comment »

  • Fruits & Veggies

    Fruits & Veggies

  • We all know we need to eat more fruits and vegetables.  How do we do it?  It takes a little planning to make it happen.   Here are some tips to help you increase your number of servings.   One of the best things to do is to take the time to clean and cut up vegetables when you get home from the farmer’s market or store.  Place them in small bags or containers so they are portable and easy to use.  I routinely cut up celery and carrots and place them in small bags.  It makes it easy to pick up a bag for a snack or for my packed lunch.  Here are some additional tips to help you.

At Breakfast

  • Begin with a piece of fresh fruit, 100% juice or fresh fruit cup
  • Add veggies to omelets or other egg dishes.  Try peppers, onions, spinach, broccoli or asparagus for a new twist.
  • Top cold cereal with berries, peaches, or dried fruits (cranberries, raisins, etc.)
  • Mix additional fresh fruit into fruit flavored yogurt.
  • Top pancakes or waffles with cut up fresh fruit such as strawberries and bananas.  You can also add diced fruit or berries to your pancake batter.

At Lunch

  • Try a veggie pizza.
  • Enjoy cut up vegetables or fruit with a low fat dip.
  • Enjoy a bowl of vegetable soup. 
  • Enjoy a salad with lots of different vegetables and fruits.  Use low calorie dressing or a small amount of oil and balsamic vinegar.
  • Microwave a sweet or white potato.  Top with a little shredded cheese and broccoli.
  • Enjoy fruit as a dessert.  Look for fruits that are in season such as berries, peaches and melons.

At Dinner

  • Add shredded carrots or zucchini to meatloaf, casseroles.
  • Include chopped vegetables in pasta sauce or lasagna (try shredded carrots or zucchini).
  • Replace part of the meat, chicken or fish in a casserole with cooked dried beans or peas.
  • Grill vegetable and fruit kabobs.

For Snacks

  • Keep cut up raw vegetables in a clear container in the refrigerator.
  • Have a bowl of fresh fruit on the counter.
  • Make a smoothie from yogurt, a half cup of juice and a cup of berries or piece of fruit.
  • Try low sodium vegetable or 100% fruti juice.
  • Eat frozen grapes.
  • Make fruit kabobs with pineapple, berries, bananas, melons and grapes.

Remember that small steps help you achieve your goal of eating more fruits and vegetables.  Most are low calorie and full of nutrients,
vitamins and fiber.  Pick an idea that you like and make it part of your routine.   Once it becomes routine, try another idea.  One positive lifestyle decision can motivate you to make another positive decision.  You will feel better as you begin your journey towards healthier living. 

 

Source:  University of Georgia College of Agricultural
and Environmental Sciences and the U.S. Dept. of Agriculture cooperating.  Bulletin # 126-5.  August 2005.

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Cooking for One or Two

Posted in Healthy People, tagged , on March 11, 2011 | 1 Comment »

One and two person households are the fastest growing segment of the population.  If you are in this category, read on for ideas on Cooking for One or Two.

The first step is to plan weekly menus.  Incorporate the following into your weekly plans:

  • Make half of your grains whole grains.  Look for whole grain on the ingredient statement on the food label.
  • Make half of your plate fruits and vegetables and try to incorporate a variety of colors.
  • Use fat-free and low-fat dairy products.

Planning makes a difference.  Start your planning by checking to see what food items you have on hand.  Check through the pantry, the refrigerator and the freezer, so that you have a good idea of what you can start with.  Plan these items into the menu.  Also, make sure that you set a food budget allowance for the week.

Menu planning may seem overwhelming, set a goal to plan a menu for one day, and add one day at a time until you have a full week.  If you have a regular breakfast pattern or lunch ideas, put them first. 

Sample Breakfast:  1 cup toasted oat cereal, 1/2 cup fat-free milk, 1 small banana, 1 slice whole wheat toast, 1 cup orange juice

Sample lunch:  Tuna fish sandwich – 2 slices rye bread, 3 oz water packed tuna, 2 teaspoons mayonnaise, 1 tablespoon diced celery, 1/2 cup shredded lettuce, and 2 slices tomato; 1 medium pear, 1 cup fat-free milk

Remember to include low-calorie snacks.  1 medium piece of fruit = 1 serving.

As you are planning your menus, consider using some of your favorite recipes.  Have you avoided using some of your favorite recipes because they produce a large portion?  Consider reducing the recipe.  Start by dividing it in half.  Choose recipes which are easier to divide.  Some foods are good prepared in large quantities and reheated while other recipes are more desirable when made in smaller quantities.  If you like a recipe in a larger quantity consider making the entire recipe and freezing some for later.  Keep notes about what works and share these recipes with your friends and neighbors.  There are also many websites that have recipe calculators which can help you to reduce recipes. And there are many recipe books available which have smaller portions.

Now plan a grocery list of needed items. The menu is a guide so be flexible.  You may find out that the grocery store is having a special on meat or a certain fruit or vegetable, change your menu to accommodate this bargain.

Remember to keep it healthy.  Keep it special by adding variety.  And, consider occasionally sharing meals with others.  Cooking for one or two can be enjoyable by putting a little time into planning ahead.

References: 

North Dakota State University, Cooking for One or Two, August 2006.

Ohio State University Extension, Weekly Meal Planner.

Ohio State University Extension, Grocery Shopping for One or Two, http://ohioline.osu.edu/ss-fact/pdf/0160.pdf

Ohio State University Extension, Cooking for One or Two, http://ohioline.osu.edu/ss-fact/pdf/0161.pdf

Author:  Linnette Mizer Goard, Extension Educator, Family & Consumer Sciences, Ohio State University Extension.

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