NUTRITION, EXERCISE AND WEIGHT LOSS (NEW) Nutrition, Exercise & Wellness (NEW) No Recipe Food Idea Booklet Look inside It’s Easy! for food that is It’s Healthy! • Low calorie It’s Cheap! • Low cholesterol • High nutrition • Low cost • Easy Mary Ellen Kelly, Nutrition, Exercise and Wellness (NEW) Coordinator 216 778-3986 Kristen Goldian, RD/LD, Nutritionist 216 778-1790 Robert Needlman, MD, Pediatrician 216 778-4288 Healthy Cooking Seasonings add flavor to your food. Some healthy seasonings are: Avoid extra: • Oil • Herbs (basil, oregano, parsley) • Butter • Zero-calorie butter spray • Sauces • Nonfat salad dressings • Nonfat cooking spray • Broth • Lemon juice Some Methods of Cooking How to Bake: • Avoid some frozen foods: (You should bake a lot!) Fish-sticks, French fries, and many other frozen • Turn oven on to 350 foods are fried in the or 450 degrees. factory. These foods are still • Spray a baking dish (Pyrex®) fried even if you bake them with nonfat cooking spray. in the oven. They are still Put food on the dish and unhealthy choices. put it in the oven. • Skinless, boneless chicken George Foreman Grill: ® is a good food to bake. Be • Cuts down on fats when sure to cook the chicken you cook any meat. until the inside is not pink. • You can also add onions, carrots, potatoes or other vegetables. How to Broil: How to Oven Fry: (Best for thin cuts of meat 1. Spray baking pan lightly or fish) with non-fat cooking 1. Set oven rack 5 inches spray or light spray-on from the broiler. vegetable oil. 2. Pre-heat the broiler for 2. Put cut up vegetables on at least 5-7 minutes. the tray, and spray lightly 3. Spray broiler tray or on top. baking sheet with nonfat 3. Bake hot (450°F) cooking spray. until crispy. 4. Season the meat/fish. How to Pan Fry: 5. Broil for about 5 minutes per side, or until done • Put a pan on the stove. (don’t burn). Pour 1 teaspoon of olive oil, canola oil or peanut oil in the pan. Get it hot, not smoking. • Put in your vegetables or meat. • Stir it around. • Pour a little water in if the food starts to dry out. Grill Vegetables, Not Meat! Grilling meats at high temperatures creates chemicals called heterocyclic amines (HCAs). These cause cancer. This means that burgers, chicken, hotdogs, etc., cooked over charcoal or a hot gas grill are really not good for us. Grilled vegetables are much 3. Bring water to a boil. safer! Try: Stop when the vegetables • Slices of green, red, are done (the vegetables yellow pepper should be firm, not mushy). • Slices of zucchini • Use leftover water for soup. • Mushrooms (marinated • Add seasonings like salt, in canola or olive oil) – , pepper, Mrs. Dash® hot big portobello mushrooms sauce, salsa. make good “burgers.” • Slices of sweet potato How to Microwave • asparagus Vegetables: • Cook frozen vegetables in How to Steam Vegetables: a covered microwave-safe dish. Cook according to 1. Put water and vegetables instructions on package. in pot. • Steam fresh vegetables 2. It is good to put the in microwave. Place vegetables in a metal vegetables in covered strainer if you have one. microwave-safe bowl or You can put the strainer dish. Add some water. into the pot. The metal Cook on high for about strainer will keep the 5 minutes or until tender. vegetables out of the water. What to Cook Hard boiled eggs: Make your own (A healthy choice!) Egg-Beaters ® • Put eggs in a pot and cover • Don’t buy in the box with water (Not cheap!) • Bring to boil • Make your own: • Turn off heat 1. crack a dozen eggs into • Wait 15-20 minutes a bowl • Rinse eggs under cold water 2. take out yolks with a spoon (or your clean • Peel, store in a plastic fingers), leave a couple storage container, like yolks for color if you Tupperware ® want Whites: zero cholesterol, 3. mix up all protein, no fat, about 15 calories. 4. put in Tupperware in fridge Yolks (yellows): some cholesterol, fat; about 5. use all week long for 55 calories. scrambled eggs, omelets, cooking Ideas for eating: • Eat on run to school, little bit salt/pepper/ Mrs. Dash. • Toss out yolks, fill holes with salsa or spaghetti sauce. • Cut up whites, make egg sandwich on whole wheat bread Best Cereals Baked Squash • Plain oatmeal • Butternut, acorn, or any (buy in a big box) other squash: cut in half, o add frozen berries or scoop out the seeds other fruit for sweetness • Place face down in Pyrex • Shredded wheat, large baking dish, in 350°F oven or mini • Take out when soft and just o has only one ingredient: eat it this way! wheat! o No added sugar, salt, Baked Tomatoes or anything! • Cut roma tomatoes in half • Add salt, pepper, oregano Easy Everything • Bake at 350°F until done Vegetable Soup and let them cool before • Cut up any vegetables you eat them you have • Onions, carrots, potatoes Roasted Broccoli are good in soup • Broccoli cut up (peel the • Add water, salt, pepper, stems and use these) seasonings or chicken • Toss in bowl with 1 teaspoon broth to the pot olive oil, some garlic, a little • Cook on stove until done salt or other seasoning. • You can pan fry onions, • Put in Pyrex pan, bake at garlic in canola oil first. 450°F. This adds lots of flavor. • Take out when a bit crispy • Try this cooking method with Brussels sprouts, green beans (in season), and strips of rutabaga. Protein without Meat Beans of All Kinds: Lentils: • Black-eyed peas, black, red, Fast, cheap, high protein, no garbanzo (chickpeas) cholesterol, high fiber and • All have zero cholesterol vitamins; try different colors (lots at West Side Market). • High in energy, protein, fiber, vitamins • Rinse • A great and cheap way to • Put in pan, cover with water, get calories boil till soft (10-15 minutes) • Sauté onions, garlic, What to Do with Beans: green peppers; add lentils, spices (curry, salt, pepper, • Buy in plastic bags, not turmeric), cook as above cans (lighter, cheaper, lower sodium, no BPA – • Add tomatoes cut up a cancer-causing agent in • Eat with brown rice, lining of cans). or greens • Rinse, cover with water, soak overnight. Tofu (soy protein): • Boil till soft – about an hour. Be brave! This is a no- • Drain, put in Tupperware. cholesterol, high-protein, easy, Eat all week, in everything: fast, and pretty cheap food. Well Salads and soups worth getting to know and love! Spaghetti sauce and chili • Sauté (put a little oil in a pan on the stove. Add the With steamed greens tofu). Turn the tofu a few With brown rice times. Wait until the tofu Mashed up (use in a is crispy. Add salt, pepper, hummus recipe) curry, or salsa • Cut into small cubes, add to spaghetti sauce or chili Save Money: Eat Less! Mix it Up: • Use 9-inch plate. A smaller A meal that has 3 different foods plate will help you eat less. is more satisfying. Your child • Fill half of the plate with veg- won’t need as much of one food. etables. Fill one quarter of the • A large portion of vegetables plate with starch (potatoes, – with unlimited refills brown rice). Fill one quarter • A small portion of starch of the plate with meats. (potatoes, brown rice) • Your serving of meat should • A small portion of protein be the size of a deck of cards (meat or vegetable) Where’s the Meat? Cholesterol: • Vegetarians have one half You want to lower your bad as much heart disease, cholesterol (LDL). high blood pressure, stroke, • Avoid saturated fats. diabetes, and obesity as • These foods have a lot of people who eat lots of meat. saturated fat: • Make yourself healthy: eat o Beef, chicken, pork less meat! Even cutting o Cheese, cream, butter, down will help. ice-cream o Coconut oil and palm oil • Use a little meat to add taste, but make vegetables • These foods have low the heart of your meal. saturated fat: eggs, beans, nuts • Try a meat free dinner a • Go for good fats: couple of times a week. o Good oils are: canola, • You’ll also save money if peanut, corn, and olive you use less meat! o Use these oils for: • Pan and oven frying • Salad dressings Start a meal with • Avoid all trans fats. water or soup – liquid These are really bad for you. fills you up! • Partially hydrogenated veg- etable oil is a trans fat. Avoid all foods that have this.
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