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Author: HUNTLEY PubID: EFNEP-0240 |
Title: | KATIE COMES CALLING: PLANNING HEALTHY MEALS |
Pages: 0
Status: IN STOCK |
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Katie Comes Calling: Planning Healthy Meals
How can you provide healthy meals for your family? Planning healthy meals includes using a variety of foods. USDA My Pyramid is a helpful way to start.
- Begin with a protein choice that provides 1 serving of protein (2–3 ounces).
- Add approximately two to three servings from the grain group. Make at least one serving whole grains.
- Include approximately two to three servings of fruits and vegetables.
- Select water or 100 percent fruit juice as a beverage. Aim to meet recommended milk servings each day.
- Finish with a healthy dessert if desired. A healthy choice could be a piece of fruit or yogurt.
- Avoid adding extra sauces, fats, salt, and sugar. Instead, choose healthy oils. And season your foods with variety of herbs and spices.
- Remember to add healthy snacks in your daily meal plan.
Grains
Make Half Your Grains Whole- Choose six to eleven servings per day. A serving is one slice of bread, ½ cup pasta or rice, or ½ cup cooked cereal.
- Whole grains include items such as whole wheat, oatmeal, and brown rice.
Vegetables
Vary Your Vegetables- Choose three to five servings per day. A serving is 1 cup raw vegetables or ½ cup cooked vegetables.
- Vegetables are high in vitamins and minerals and can be a good source of vitamin A and C.
- Eat a variety of vegetables. Include green, orange, or yellow vegetables in your daily selection.
Fruits
Focus on Fruits- Choose four to five servings per day. A serving is one medium fresh fruit, ½ cup fresh, frozen, or canned fruit.
- Choose whole fruit when possible to make the most of the fiber benefits.
Milk
Get Your Calcium-Rich Foods
- Choose two to three servings per day. A serving is 1 cup reduced-fat or fat-free milk or yogurt or 1½ ounces natural cheese or 2 ounces processed cheese.
- Dairy products are rich in calcium, phosphorus, vitamin D, and protein.
Meat and Beans
Go Lean With Protein
- Choose 5 to 6 ounces per day. A serving is 1 ounce of lean cooked beef, pork, chicken, and fish, 1 egg, ¼ cup cooked dried beans, 1 tablespoon peanut butter, or ½ ounce nuts or seeds.
- Dried beans and peas are low in fat and high in protein, fiber, and iron.
Oils
Know Your Fats- Choose healthy fats such as olive, canola, and corn oil. Avoid shortening and fats that are solid at room temperature.
Eat
Plan ahead to ensure that you have what you need to prepare healthy meals for you and your family. And remember, cooking is fun when you involve your loved ones!Play
Some families take evening walks after dinner. What a great way to spend time together after a healthy meal!Take a Minute
Need some time for you? Make it a habit to plan your meals each week over a fresh glass of orange juice or cup of hot tea. Slip outside with your notepad and cookbook, and see what you come up with!
about healthy meals...
- Colorful plates make for healthy meals. Green beans, orange carrots, red peppers—you get the picture!
- Try serving buffet style every now and then. Giving your family some choices can make for a pleasant mealtime for everyone!
- Healthy meals come in all shapes and sizes. For example, you can have a big salad plate or a small slice of pizza. You choose!
| • Eat a variety of foods. |
| • Feel better today. |
| • Stay healthy tomorrow. |
EFNEP-0240, New May 2010, Kajuandra Harris Huntley, Extension Specialist, Family and Consumer Sciences, Auburn University.
For more information, contact your county Extension office. Visit http://www.aces.edu/counties or look in your telephone directory under your county's name to find contact information.
Published by the Alabama Cooperative Extension System (Alabama A&M University and Auburn University), an equal opportunity educator and employer.
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