Linda Minges
NC Cooperative Extension Service
704.922.2127
Release Date: June 12, 2013
Title: cook smart, eat smart
Preparing and eating more meals at home is a big step towards eating healthy. Eating at home means having more control over what we eat and how much we eat. When we eat at home or carry food with us from home, we usually eat healthier – more fruits and vegetables and less calories. Also, enjoying meals at home is important to achieving and maintaining a healthy weight.
Eating smart at home means shopping smart at the grocery store. Here are a few helpful tips to keep your grocery cart healthy so that you can cook smart and eat smart:
Limit grocery store trips. Many people report that they make three or more trips weekly to the grocery store. Frequent trips add to your food cost not only because of the extra items you pick up, but also in gasoline cost. Aim for grocery shopping once a week to save money.
Shop with a list. Take inventory of foods you need to pick up at the grocery store. Check out grocery ads and plan meals around weekly specials.
Focus on staple foods for simple meals. Staples are foods you eat all the time, maybe even every day. Keep your pantry, refrigerator and freezer well stocked with your favorite basic foods. This will eliminate extra trips to the grocery store and you will be able to make healthy meals fast. These are some smart and tasty choices for the entire family:
· Sweet potatoes – a great alternative to the traditional white potato, which is packed with many additional nutrients. Try grilling thin slices on the grill or baking your own sweet potato fries.
· Baby spinach – use for salads, smoothies, omelets, and of course, salads
· Canned tomatoes – great way to add more veggies to dishes, including pasta, rice, and soups
· Frozen berries – great for making smoothies, added to yogurt, cereal, or eating by the handful during the hot days of summer
· Chicken, beef, or vegetable broth (without added sodium or fat) – adds flavor to pasta, rice, soups, stews
· Low-fat greek yogurt – provides double the amount of protein and makes a great breakfast or snack option
· Whole grain tortilla or English muffins – make your own quesadillas, tacos, or pizza, which the kids will love
· Beans/legume (dried or canned) – black beans, black-eyed peas, garbanzo beans are just a few options to add to a salad, soups, stews
· Whole grain pasta or rice
· Eggs – quiche, omelet, or breakfast dinner
· Peanut butter or almond butter
· Frozen salmon and/or tilapia – individually- portioned and packaged varieties make it easy for single-serving meals
· Dry-roasted nuts without added salt
· Flavored vinegars (such as balsamic, red wine, rice vinegar varieties) – provide intense flavor with neither fat nor sodium
Read labels and compare prices to get the best buy. Be sure to use unit pricing. The unit pricing label tells the cost per unit of measure such as ounce, serving or pound. Use this to compare brands and different size packages to get the most food per dollar.
Use less meat. Meat, poultry and fish are usually more expensive food purchases. Use a smaller amount of meat by preparing it in stir-fry recipes, casseroles and sauces. Cut the expense also by purchasing less expensive cuts and tenderize them by marinating and slow-cooking.
Purchase less processed and convenience foods. Select “plainer” varieties of foods, such as plain rice compared to seasoned rice mixes to save money and reduce extra sodium and fat.
Don’t shop for groceries when you are hungry. You will be more likely to give into temptation and purchase expensive items that you don’t really need and are usually less nutritious.
Shop alone if possible. It's hard to say no to a child’s favorite food he or she is with you. Use nonfat dry milk for cooking. Dry milk is equally nutritious, and can be less expensive.
Keep it simple. Select recipes with few ingredients. Prepare one-pot entrees. Stir fry meat and then add veggies to create a meal in one skillet. Serve it over rice or pasta. Bake or roast meats and veggies in the oven. Simple cooking techniques include: slow-cookers, microwave meals, toaster ovens, steamers, and grills. Canned and frozen fruits and vegetables are fast, healthy additions to any meal.
Upcoming nutrition classes. NC Cooperative Extension and the Gaston Extension & Community Association are offering a new hands-on cooking program, “Cooking with Seasonal Foods”, which is designed to teach you how to prepare simple, healthy and delicious foods using a menu of fresh, seasonal fruits and vegetables. This is a hands-on cooking program, so participants are asked to come ready to cook! Choose from the following two-hour sessions (6-8PM):
Wednesday, July 17 - Eggplant, Berries, Summer Squash, Okra
Tuesday, August 20th - Tomatoes, Green Beans, Cantaloupe, Peaches
Tuesday, September 17th - Apples, Field Peas, Onions, Spaghetti Squash
Tuesday, October 15th - Acorn Squash, Carrots, Kale, Pears
Tuesday, November 19th - Sweet Potatoes, Broccoli, Mustard Greens, Pumpkin
Cost is $10 per session (pre-registration is required). For registration information call 704.865.3291. Cooking with Seasonal Foods will be held at the Lucile Tatum Center, 959 Osceola St., Gastonia.
Linda Minges is a registered dietitian with the North Carolina Cooperative Extension Service (gaston.ces.ncsu.edu). You can contact her for more information on the Cooking with Seasonal Foods program, as well as nutrition and food safety topics at 704-922-2127 or by email at .