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Posts Tagged ‘meal planning’

Do You Know What’s for Dinner?

Posted in Healthy Finances, Healthy People, tagged , , , on February 15, 2024| 1 Comment »

In my house, “Do you have a plan for dinner?” is the dreaded question.  If you have faced more than one evening drive home trying to remember what might be in the refrigerator and pantry at home to make a meal, you are not alone.  Some days, it’s just all too much and requires a stop at the store on the way home or ordering take-out. 

Person making menu plan

Believe it or not, planning meals or menus in advance really does not take a lot of extra time and can have HUGE benefits.  It makes sense that planning our menus encourages cooking at home.  Did you also know that menu planning is associated with consuming an overall healthier diet and less obesity?  Menu planning can help save money as we use what is on hand and plan to use what is in season and on sale.  It reduces stress by eliminating last minute decisions and rushing.  Lastly, meal planning saves time by allowing us to prepare recipes or ingredients ahead as needed.

Let me share some examples:

  • To have a clue of what is “on hand,” do an inventory of your freezer and pantry about twice a year. Post those inventories and edit as items are used.
  • On weekends or whenever you have time, do what you can to get food prepped for meals and snacks during the week.  Vegetables and fruits prepped and portioned.  Eggs hard cooked, cheese cubed, etc.
  • Use a magnetic weekly calendar (or just a notepad) to plan dinners.  Take into consideration what you have on hand, weekly schedules, and any good weekly grocery deals.  Knowing what is for dinner each night (at least the main dishes), allows you to plan and pull items from the freezer days in advance for adequate thawing.
Freezer inventory list

If you are at a loss for where to start, keep it simple.  Plan to include 3 food groups at each meal or 2 food groups at a snack (and make sure one of them is always a fruit or vegetable).  You can also visit this Planning Meals resource from CDC.  Our Extension colleagues from Texas A&M University have a great program called Dinner Tonight, providing recipes, cooking tips, and resources. If you love your slow cooker, our colleague Amanda Bohlen in Washington County shared 31 recipes during “Crock-tober-fest 2021”.

What makes planning meals easier for you?   Please share your tips in the comments!

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Reviewed by: Laura Halladay, Family and Consumer Sciences Educator, Ohio State University Extension, Greene County

References:

Ducrot, P., Méjean, C., Aroumougame, V. et al. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. Int J Behav Nutr Phys Act 14, 12 (2017). https://doi.org/10.1186/s12966-017-0461-7

Meal Prep guide. (2020, October 2). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/meal-prep/

Ohio State University Extension (n.d.). Crock-Tober Fest 2021. https://washington.osu.edu/program-areas/family-and-consumer-sciences/crock-tober-fest-2021

Planning meals and snacks. (2023, August 16). Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/meals.html

Texas A&M University (n.d.). Dinner Tonight. https://dinnertonight.tamu.edu/

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Savvy Shopping

Posted in Healthy People, tagged , , , on November 9, 2023| Leave a Comment »

a long grocery receipt on top of a selection of grocery items

With holidays being right around the corner, money may be getting tight. One way to help save money is through savvy grocery shopping. Groceries can be expensive, but there are ways to help lower the costs. Using a grocery list, shopping the weekly ads, and buying in bulk are a few ways to cut costs at the store.

One research study showed that grocery shopping using a list can help shoppers better navigate their food environments. There are many reasons to use a shopping list. Among them, a shopping list can serve as a memory aide, help limit impulse purchasing, and optimize your shopping trip.  

Using a grocery list can also help you stick to a meal plan that fits into your budget. You can put in the work before you go to the store to better understand what you will be spending at the store. Many stores have weekly ads that show what is on sale for the week. If you don’t receive these ads in the mail, look for them in store or online. Use them to plan your meals for the week using what is on sale.

In addition to their weekly ads, many stores now have additional online tools or apps that can help you save money. For example, Kroger, Meijer, and Giant Eagle all have loyalty programs where you can clip digital coupons, access discounts, and earn points towards fuel.

For more tips and ideas related to meal planning, cooking, and shopping on a budget, check out the Shop Simple with MyPlate app. A few additional money saving tips include:

  • Buying products in bulk or buying larger packages instead of individually packaged or smaller size items.
  • Purchasing produce that is in season, as it is usually less costly than produce that isn’t growing at the time. If you’re not sure what is in season, there are online guides to reference what is currently growing.
  • Opting for frozen or canned items instead of fresh. Frozen and canned fruits and veggies contain the same nutrients as their fresh counterparts. Just make sure keep an eye out for added sugars, salts, and sauces in canned and frozen products.
  • Choosing store brand or generic products over brand name options. Many times, the store brand alternatives are made using the same ingredients as the name brand ones.
  • Ordering online and using curbside pickup instead of going into the store if you tend to be tempted to buy unneeded extras. When shopping in store, avoid shopping when you are hungry to reduce the chance of picking up foods that you don’t need.

If you’re really trying hard to stick to a budget, bring a calculator to the store and add up your grocery bill as you add items to your cart. Make a shopping list, stick to it, and use these tips to save money on groceries.

Written by Brittany Reid, Dietetic Intern, Marshall University

Reviewed by Jenny Lobb, MPH, RDN, Family and Consumer Sciences Educator, OSU Extension Franklin County

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My Future Self

Posted in Healthy Finances, Healthy People, tagged , , , on December 12, 2019| Leave a Comment »

There are several ways that we can help our future self with better planning and preparation today.

A couple of years ago I started to hear and read what was a new phrase for me: Future Self. The older I get, the more I consider how the things I do today will affect who I am tomorrow. And that may just be the definition of maturity.

This is by no means a complete list of everything to consider for your future self. But as we enter full swing into a season when we are encouraged to immerse ourselves in indulgence, may this be an inspiration (and even permission) to be kind to your future self. Here are some themes that I am currently tackling or have on my list to accomplish in the coming year.

Meal planning: The stress of quickly coming up with dinner once I get home from work results in a not-so-fun-mom. I’m sure that once upon a time I was better at planning out meals for the week ahead. So a present for my future self is to make meal planning a routine habit. My goal is to sit down the last week of each month and plan for the next month. That may sound like a lot, but as a co-parent with tween kids, we always know about 90% of our schedule for the next month. Planning this way allows me to see which days should be a slow cooker meal, which evenings we can cook together in the kitchen, and which nights are going to be a creative use of leftovers. There are some great resources to give you a planning template, menu idea inspiration and some recipes to vary your protein, which could be just what you need for a change of pace.

Family meetings: We recently started doing this at our house. My oldest chairs the meeting and the youngest takes minutes. It keeps them engaged and gives us some great laughs. Our main goal is to discuss our calendar for the next month. It has significantly reduced the night before realization that there is a schedule conflict tomorrow. We also talk through expenses that are coming up and how are we are doing with our budget. Here are some other good tips for family meetings.

If not now, then when?: Planning is a theme here. I recently taught a money management class to a group of employees at a local manufacturing company. During the last lesson we discussed several of the things that we know are important, but since they don’t seem urgent, we don’t act on them. Having advance directives like a living will, identifying power of attorney, and understanding life insurance are examples of things that your future self and your family will appreciate.

Exercise: Since turning 40 I know that I am more physically fit than I have probably ever been in my life. I made the choice to make it a priority. I thought about the future self I wanted. Not to fit into a certain size clothing. My goal is have a healthy lifestyle that gives me the best opportunity to live long enough to be a part of my great-grandchildren’s lives.  It is never too late to increase your physical activity . It can be one of the best presents you give to your future self.  

Sources:

Galloway, A and Starnes, J. Advance Directives. University of Tennessee Extension at https://farmlandlegacy.utk.edu/pubs/AdvancedDirectivesSP743C_Gray.pdf

Iowa State University Extension (2016) 5-Day Meal Planning Worksheet. at https://iastate.app.box.com/s/nwecdndbm5ighioz3suu

Iowa State University Extension (2016) Meal Planning Calendar. at https://iastate.app.box.com/s/6a073s9g34gfia0thev88mu1bp4rzfw2

Kansas State University Research and Extension Department of Human Nutrition. Vary Your Protein Recipe Series. at https://www.ksre.k-state.edu/humannutrition/nutrition-topics/eatingwell-budget/meals-documents/VYPRecipeBook.pdf

McCoy, J. Family Meetings Foster Good Communications. University of Illinois Extension Parenting Again Newsletter Issue 29. at https://web.extension.illinois.edu/grandparents/article.cfm?ID=5171&IssueID=5213

Rapaport, L. (2019) Maintaining or starting exercise in middle life tied to longer life at https://www.reuters.com/article/us-health-fitness-middle-age/maintaining-or-starting-exercise-in-middle-age-tied-to-longer-life-idUSKCN1UC2E9

Rivette, C. (2013, June 15) Planning ahead: Power of attorney – part 1. Michigan State University Extension at https://www.canr.msu.edu/news/planning_ahead_power_of_attorney_part_1

Photo credit: https://pixabay.com/photos/board-school-forward-front-2525247/

Written by: Emily Marrison, Family and Consumer Sciences Educator, OSU Extension Coshocton County

Reviewed by: Lorrissa Dunfee, Family and Consumer Sciences Educator, OSU Extension Belmont County

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Cost & Time Saving Tips Before Grocery Shopping

Posted in Healthy Finances, Healthy People, tagged , , , on September 24, 2018| Leave a Comment »

There are times when I feel overwhelmed with my to-do list and the amount of time I have to do it. I have found that meal planning is extremely helpful. When I started living in the country I quickly learned that the grocery store was no longer ten minutes away and I would have to plan what I wanted to fix for meals. Delivery was no longer an option, nor was running into town last minute, to grab  buns or ketchup. I have found that if I put in the time of planning my meals I stay on budget and my evenings are less chaotic. Below are some tips that I have found helpful to stay time and money before going grocery shopping.

  1. Create a grocery game plan for your week. Plan your meals for the entire week including snacks. Planning for the whole week means one list and one shopping trip. You will spend less than if you were going to the store every day or several times a week. If planning for the whole week seems overwhelming, start with three or four days and then work up to a full week. Using MyPlate as a guide will help you achieve balance with your meals as you write a menu plan.  You can find a two week sample menu plan on the MyPlate website. On their menu, lunches are designed to be packed or use leftovers. Customize the menu to make it work for your family. Meals can be moved and switched to fit family schedules and preferences.
  2. Have your freezer and pantry stocked. Pantry staples are going to include condiments, spices, dry/canned goods and baking supplies. By doing so you can see what items you already have on hand that can be incorporated into your “game plan”. This will also help you know what ingredients you already have at home vs. what you need to buy at the store.
  3. Utilize grocery store sale ads/coupons. Pick items that are in season or have been marked down while making your “game plan”. Find grocery sale information at the store entrance, in the newspaper or website. Coupons can be found as inserts in the newspaper, downloaded from the internet or digital coupons to add to your store loyalty card. Signing-up for the store’s customer loyalty program will help you receive discounts and free rewards.
  4. Consider your schedule for the week. Plan easier meals on busier days when you know you won’t have a lot of time.
  5. Make a list and stick to it. You can use scrap paper, type it up on a computer, add to the notes on your smartphone, or use a grocery app. Don’t be tempted by convenience items that could be more processed and more expensive.
  6. Plan for leftovers in your menu. Leftovers can be eaten for lunch the next day, repurposed into something else later in the week or frozen for a quick meal at another time. Using a recipe with larger quantities can reduce the number of ingredients you need and can save time on prepping another meal. You could also double a recipe to freezer for later in the month to make dinner a breeze.

Jones, T. (2016, August 8). Grocery shopping game plans save you time and money. Retrieved from https://livehealthyosu.com/2016/08/08/grocery-shopping-game-plans-save-you-time-and-money/

Meehan, A. (2017, June 5). Meal Prepping, How to Plan for your Week Ahead. Retrieved from http://livesmartohio.osu.edu/food/meehan-89osu-edu/meal-prepping-how-to-plan-for-your-week-ahead/

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Reviewer: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

 

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From Freezer to Slow Cooker – Meal Prep in Minutes

Posted in Healthy People, tagged , , on September 10, 2018| Leave a Comment »

Recently, I had to be off my feet for a few weeks following a surgery. In order to ease the burden on my family, I put about 15 meals in the freezer that I prepared ahead of time … in less than 2 hours. I looked up “freezer meals” and found a wealth of helpful ideas. Most of the freezer meals included assembling ingredients for recipes that will go from freezer to refrigerator (to thaw) and into my slow cooker. The meals proved to be so easy and helpful that I plan to continue this method regularly throughout the year to have several meals in the freezer all the time.

Freezer meals can be helpful for a busy schedule any time you need a meal that’s ready-to-go or when you take a meal to someone else in need. Freezer meals can save you time by prepping all the ingredients ahead of time, and then only taking minutes to put in the oven or slow cooker after they are thawed. Freezer meals can also save you money because you can purchase ingredients when they are on sale to enjoy them later.

Here are a few steps to get you started…

  1. Plan

There are several approaches to freezer meals, including making a double batch of a recipe and freezing one batch, pre-cooking part of the recipe (like browning ground beef), or assembling ingredients to freeze and later cook in the oven or slow cooker. Be sure to consider nutrition. Use MyPlate as a guide for your menus, plan a variety of low-fat proteins and dairy along with plenty of vegetables, fruits and whole grains. Consider avoiding ingredients that don’t freeze well, such as mayonnaise and lettuce. There are entire websites and cookbooks dedicated to freezer meals. This Extension fact sheet on Freezer Meal Planning includes recipe ideas and a grocery list.

Picture of slow cooker recipe ingredients, ready to freeze.

  1. Assemble

Gather all the ingredients and containers for freezing ahead of time. Freezer bags or cartons work well. Label the bag or container with a permanent marker before filling. Label with the name of the recipe, date, and instructions for cooking. You can do several recipes at once or one at a time.

  1. Freeze

Lay freezer bags flat to freeze so they are easier to thaw. Consider freezing on a pan or baking sheet until frozen then stacking in freezer, or standing bags up to freeze vertically. Foods kept at zero degrees are safe indefinitely although quality might deteriorate after 3-6 months. This resource has more tips on freezing foods.

  1. Thaw

The safest and easiest way to thaw frozen foods is in the refrigerator, although it takes a little planning ahead. A gallon-sized bag of food will usually thaw in the refrigerator in about 24 hours. You can also defrost frozen foods in the microwave and then cook immediately.

  1. Cook

If using the slow cooker, be sure foods are thawed before cooking. For more information on slow cooking, check out these resources from Ohio State University Extension: College of Food, Agriculture and Environment Sciences Blog and Live Healthy Live Well.

 

Written by: Shannon Carter, Extension Educator, Ohio State University Extension, Fairfield County.

Reviewed by:  Joanna Fifner, Extension Educator, Ohio State University Extension, Medina County.

 

Sources:

Barlage, L. “Slow Cooker Season!” Ohio State University Extension, Live Healthy Live Well. 10/30/2015. Live Healthy Live Well.

Brinkman, P. “Safely Using Your Slow Cooker.” Ohio State University Extension. Retrieved on 9/5/18. https://cfaes.osu.edu/slow-cooker-safety

Christensen, D. “Freezer Meal Planning.” Utah State University. May 2009. https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=1303&context=extension_curall

Henneman, A. & Jensen, J. “Freezing Cooked Food for Future Meals: Freezer Bag Tips.” University of Nebraska-Lincoln Extension in Lancaster County and Lincoln-Lancaster County Health Department. Retrieved on 9/6/2018. https://food.unl.edu/freezing-cooked-food-future-meals-freezer-bag-tips

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To Dip or Not to Dip

Posted in Healthy People, tagged , , , , on June 25, 2018| Leave a Comment »

Have you ever stopped and wondered, how many calories are in your $1.80 guacamole from that popular Mexican style grill? Or in the mountains of ketchup that you have with your burger and fries?

At the height of grilling season, we thought that you might want to know the dietary details in your dips. By utilizing nutrition labels, and popularity, we selected ten separate dipping sauces and examined the caloric intake in one tablespoon. We chose some condiments like name brand mustard, ketchup, and mayonnaise because of popularity, while others were for caloric content. After selecting all the sauces and dips, it was time to get down to the nitty gritty and crack the code on these tasty condiments that we all love to dip in to!

When looking at popular burger menus, many take a large dip into your daily intake of sodium and calories. The Thousand Island Dressing included on some sandwiches increases the calories of the melt sandwich to almost 1,000.

condimentsUtilizing nutrition value labels, we compiled two graphs showing calories and sodium. The  graph shows four sauces contained over 45 calories per tablespoon. Thousand Island dressing was the highest with 130, while mayonnaise had 90, Ranch contained 70, and cheese dip or queso had 46. Each dip really packed a caloric punch for your average eater. The impact of these choices could, over time, result in weight gain. The American Heart Association recommends a 2,000-calorie diet, so with the additions of these dips, those 2,000 calories do not go as far. The healthier caloric dips were hummus, BBQ, guacamole, ketchup, salsa, and mustard.

Second, we tracked the sodium in a tablespoon of dip. The graph shows the rising level of sodium in the various dips and sauces examined. Each dip contained sodium, but some packed a larger punch. The worst offender was Thousand Island dressing. It containedInfograph Dip! (1) 290 mg of sodium per tablespoon, which is one fifth of your daily allowance based off The American Heart Association’s 1,500 milligrams or less recommendation. Some other hard hitters were cheese dip, mustard, ketchup, BBQ and ranch, which all had over 100 mg of sodium per tablespoon. Many people assume that fat-free means healthy, however, it can mean higher sodium to increase taste rather than improve health. So, if you are watching sodium consider a very low sodium or sodium free option!

The last component of the dip analysis was fat! The fat in many dips is low or minimal, but four dips made their mark, including the Thousand Island dressing. With nearly 11 grams of fat per tablespoon, the Thousand Island dressing topped the list in fat, as well as sodium and calories! Thousand Island dressing is the least healthy dipping sauce you could select. Salsa, hummus, and guacamole are all low in fat, calories, and sodium making them the best choices. With any dip, from ranch to guacamole, the key is portion control. A tablespoon of dip is not what we are accustomed to, so measure before you serve! Consider squirting out your regular personal serving of ketchup and then measuring it into teaspoons or tablespoons. How much do you use? When thinking about whether to dip or not to dip, consider all components of health – be it sodium, fat, or calories, and then dip in with moderation.

 

Writer: Ryan Kline, Student Intern, Ohio State University Extension, Family and Consumer Sciences, Ross County, kline.375@osu.edu.

Editor: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, barlage.7@osu.edu.

Reviewer: Misty Harmon, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, harmon.416@osu.edu.

Sources:

American Heart Association: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp#.WyPS-1VKh9M

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sodium-and-Salt_UCM_303290_Article.jsp#.WyPTblVKh9M

National Public Radio: https://www.npr.org/sections/thesalt/2014/03/28/295332576/why-we-got-fatter-during-the-fat-free-food-boom

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Meal Prepping: Stocking Your Pantry and Freezer

Posted in Healthy People, tagged , , on April 12, 2018| Leave a Comment »

In order to make meal prepping as efficient as possible, it’s a good idea to have your pantry and freezer already stocked. This will help make your grocery trips each week quicker and cheaper. You will only need to shop for fresh ingredients each week, because you will already have your shelf-stable ingredients stocked up at home. Check out this list of basic pantry and freezer foods to have on hand!

Overnight oats are popular to meal prep, so lets consider how a typical recipe could break down peanut-butter-3216263_1920using shelf-stable and freezer food items. Overnight oats typically utilize oats, milk/yogurt, fruit, and maybe nut butter or honey. Four of these ingredients can be shelf-stable, so you can stock your pantry with them: oats, fruit (canned), nut butter, and honey. In addition to stocking your pantry, you can also stock your freezer with frozen fruit, which can be added to your overnight oats, if you don’t prefer canned fruit. As a result, you will only need to buy fresh milk/yogurt to make your overnight oats for the week!

Having a well prepared freezer can allow you to maintain a healthy diet even on those weeks that you might not have time to get to the grocery store. You can either buy already frozen food items, like fruits and vegetables, or you can cut your own fresh, in-season produce and freeze it. Freezing your own produce may save you some dollars in the long run. Keeping a variety of frozen chopped vegetables helps to ensure that you can add a quick veggie to each of your meals. Not only do veggies make good sides for well-balanced meals, but they are great additions to the main course as well. One of my go-to quick meals is a veggie omelet that only requires having fresh eggs on hand.

In addition to frozen vegetables, having frozen fruit on hand can be great for quick and easy smoothies. In a pinch, you can throw together frozen fruit, frozen spinach (or other veggies, like carrots) into a blender with some water or milk, and yogurt for a quick, nutritious snack. You can also plan ahead and meal prep some pre-portioned smoothie packets to have in your freezer that you can just dump in your blender and go!raspberries-2897386_1920.jpg

Having a fully stocked pantry and freezer can save you time and money as you get started with meal prepping. Prepping pre-portioned meals and snacks can make for an easy, convenient, and healthy week ahead, so it is well worth it, in my opinion. My husband and I do this every week, and we love it, especially now that we are able to utilize our freezer and pantry more. One more tip we have learned is that you can save some of your properly frozen, meal prepped food to add variety to your menus for future weeks without any extra time or hassle. Happy prepping!

Written By: Amy Meehan, MPH, Healthy People Program Specialist, The Ohio State University Extension, Family and Consumer Sciences

Reviewed By:  Misty Harmon, MS, Family and Consumer Sciences Educator, Ohio State Univeristy Extension, Perry County.

Sources:

https://food.unl.edu/basic-foods-cupboard-fridge-and-freezer

Overnight Oatmeal To The Rescue

https://ohioline.osu.edu/factsheet/hyg-5341

http://extension.uga.edu/programs-services/school-garden-resources/classroom-cookbook/smoothies.html

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Meal Planning for a Healthy Week Ahead

Posted in Healthy People, tagged , , on February 23, 2018| Leave a Comment »

Meal prepping for your week ahead has become a very popular trend lately. This can help you to stay on track with your nutrition and budget, and save time. Before you can meal prep, however, you need to effectively make a meal plan. This includes your grocery list and deciding on what all your meals will be for the week.

In order to keep within your budget, begin by looking at your local grocery store’s weekly ad. This circular indicates which items in the store are on sale or have special discounts for that week. In addition to  weekly ads, many grocery stores also offer coupons, either in the store or online, that can help you to save even more! By looking at these resources, you can utilize many food items that are on sale, resulting in a diverse yet equally exciting meal plan. In addition, it’s a good idea to be aware of what produce items are in season throughout the year. Those items also tend to be cheaper when they are in season and more abundant.

produce-2472015_1920

Once you have determined which food items match your taste and budget from grocery store ads and coupons, it’s time to put those food items together to create complete meals. In order to achieve a healthy, balanced diet, start with including at least three food groups in every meal. Here is an example of typical meal prep menu that my husband and I really like to eat in a day:

Breakfast: Overnight oats – old fashioned oats (grains), non-fat milk/Greek yogurt (dairy), topped with fruit (fruit)

Lunch: Turkey taco salad – mixed greens and pico de gallo (non-starchy vegetables), ground turkey seasoned with taco seasoning (protein), and low-fat shredded cheese (dairy), with lime juice

Dinner: Baked garlic lemon chicken (protein) over rice (grains) with asparagus (non-starchy vegetable)

An interactive plate tool is a great way to check how many food groups you are including at your meal: http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/?referrer=https://www.google.com/ You can be as creative as you want to be, and this tool will help to ensure that you are getting nutrient variety at every meal. Give meal planning a try, and share with us some of your favorite meal prep ideas!

Written By: Amy Meehan, MPH, Healthy People Program Specialist, Ohio State University Extension, Family and Consumer Sciences

Reviewed By: Shannon Carter, Family and Consumer Sciences Educator, Ohio State University Extension, Fairfield County

References:

http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/?referrer=https://www.google.com/

http://www.choosemyplate.gov

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Stretch Your Time and Money This Thanksgiving

Posted in Healthy People, tagged , , , on November 13, 2017| 2 Comments »

Holiday meals are a wonderful way to re-connect with family and friends. We tend to spend more money and time preparing special holiday foods. USDA offers some tips on preparing a healthy, low-cost holiday meal:

Plan ahead. Deciding early on your menu can save both time and money. You can look for sales and coupons to help lower food costs. Check your cupboards and use what you have along with items you need to purchase. For more help in planning your meal, check out USDA’s Countdown to Thanksgiving.

Use canned and frozen produce. Because these foods can be stored longer, you can purchase them when they are on sale.

thanksgiving.jpgConsider frozen meat. Meat tends to be the most expensive part of the meal. In general, frozen meats tend to cost less. Make sure you have space in your freezer to store and your refrigerator later for thawing before cooking and also for storing leftovers.

Have a potluck. Invite family members to bring a dish with them. You can coordinate these dishes with your menu so there is a nice variety. This can save you both time and money.

Healthy and homemade. While store-bought dishes or desserts can save you time, they can be expensive. Making them yourself can help save money and you can adjust the amount of salt, sugar and fat as your prepare the food.

Try a new recipe. USDA’s Food and Nutrition Service offers a variety of healthy, low-cost recipes. You can also read more on the MyPlate Holiday Makeover.

Use your leftovers. You want to make sure all leftovers are stored safely so they can become part of a tasty dish. Freeze what you cannot use within 7 days.

Our Live Healthy Live Well team wishes you and yours a happy and healthy Thanksgiving.

Sources:

Rowe, A. (2013). Stretching a Holiday Food Budget during the Busy Holiday Season. United States Department of Agriculture. https://www.usda.gov/media/blog/2013/12/3/stretching-holiday-food-budget-during-busy-holiday-season

Countdown to the Thanksgiving Holiday. (2013) United States Department of Agriculture, Food Safety Inspection Service. https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/seasonal-food-safety/countdown-to-the-thanksgiving-holiday/CT_Index

Written by: Shannon Carter, Extension Educator, Ohio State University Extension, Fairfield County.

Reviewed by:  Tammy Jones, Extension Educator, Ohio State University Extension, Pike County.

 

 

 

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30-Minute MyPlate Meals

Posted in Healthy People, tagged , , , , on January 5, 2017| 1 Comment »

Welcome to 2017! Did you make any New Year’s resolutions? If so, chances are you set at least one goal related to staying fit and healthy. About 45% of Americans usually make New Year’s resolutions, and losing weight is at the top of the list.

myplate_yellowWe all know that healthy eating is important, but sometimes it’s easier said than done when hectic schedules and tight budgets get in the way. To achieve your goal, a little bit of thought and planning can go a long way! One strategy is to use MyPlate as a guide to brainstorm meals that fit your family’s lifestyle and preferences. I find that it can be helpful to consider three main meal components – grains, vegetables and protein – and think about how to combine those components to make fast, nutritious meals throughout the week.

  1. Grains – Grains are often the base of a meal, especially if you’re fixing a skillet dish or casserole. Foods in the grain group include rice, quinoa, barley, pasta, couscous, bread and tortillas. MyPlate recommends we make at least half our grains whole grains, so look for whole grain varieties as available. When you cook a grain such as rice, quinoa, barley or pasta, you may want to fix a full pot so that you have enough to keep in the refrigerator or freezer and use to create “heat and eat” meals throughout the week.
  1. Vegetables – MyPlate recommends we make half our plate fruits and vegetables, and this can include fresh, frozen and canned items. I like to roast fresh vegetables in large batches and combine them with pre-cooked grains to create quick meals throughout the week. Frozen vegetables are also a fast and convenient way to add nutrition to meals.
  1. Protein – Protein includes meat, poultry, fish and eggs as well as nuts, seeds and beans. As with grains, when cooking meat or poultry, consider cooking enough to last the entire week. You can bake or grill meats, then use them in soups, casseroles or skillet meals in addition to being entrees. Canned beans are great to have on hand to conveniently add protein to your meals.

couscousWhen you take the time to prepare grains, vegetables and protein in advance, it’s easy to throw together a quick weeknight meal. Dairy and fruit can then be added as toppings or side dishes.

Here are a few examples:

  • Whole grain couscous with broccoli, carrots, chickpeas (or chicken), feta cheese and raisins
  • Whole grain pasta with salmon, asparagus, lemon zest and Parmesan cheese, served with a side salad
  • Risotto with Brussels sprouts, bacon, Parmesan cheese and apple slices
  • Hamburger skillet with whole wheat macaroni, bell pepper, onion, tomato and cheese
  • Tuna noodle casserole with peas and mushrooms
  • Quinoa with roasted beets, orange slices, goat cheese and almond slivers served over arugula or spring mix
  • Quinoa with sliced apples or pears, feta cheese and almond slivers served over spring mix
  • Veggie wraps with sliced turkey, avocado and cheese

Do you have any favorite 30-minute MyPlate meals? Look for additional inspiration and share your ideas at MyPlate, MyWins.

 

Author: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, lobb.3@osu.edu

Reviewer: Dan Remley, Field Specialist, Family and Consumer Sciences, Ohio State University Extension, O.S.U. South Centers, remley.4@osu.edu

 

Sources:

Statistic Brain (2016). New Year’s Resolution Statistics. http://www.statisticbrain.com/new-years-resolution-statistics/

USDA ChooseMyPlate.gov (2016). MyPlate, MyWins. https://www.choosemyplate.gov/myplate-mywins

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