Back to the Kitchen

First Stop – Local Foods

• What healthy foods are locally produced in your community?

• Purchase local foods seasonally and plan your meals around them

• Establish a relationship with local food producers

Second Stop – Grocery

• Vegetables: fresh, frozen, canned

• Salad greens and dressings

• Fruits: fresh, frozen• Protein: fish, chicken,

soy burgers, tuna, lean beef, and pork

• Dairy: milk, yogurt, cheese

Final Stop – Your Kitchen

• Quick evening meals

• Breakfast to go• A plan for lunch• Creative cooking

when you have time• Convenience foods

when you don’t

Real Meals

• Caesar salad with tuna, chicken, etc.• Steak and mushrooms on a bed of spinach• Cheese omelet with peppers and tomato• Thin crust pizza

Believe in Breakfast

• Egg sandwich• Cheese omelet wrap• Yogurt and fruit• Smoothie• Soy sausage

Lunch from the Land

• Salads with protein• Soups with vegetables and

meats – limited carbohydrate• Grilled meat sandwiches with

half of the bread• Fruit or small dessert

What’s Really Bad?

• Limit fried foods• Avoid potatoes, pasta, breads,

rice in the beginning• Have small desserts• Don’t deny yourself

What Vegetables Do You Like?

SpinachGreen beans

Tomatoes Celery

Mushrooms Carrots

Cabbage Green pepper

Broccoli Red pepper

Onions

How Do They Go with Your Favorite Meats and Proteins?

• Cheese omelet• Grilled meat, fish, or chicken• Stir fry over rice with celery, onion, carrot• Stuffed cabbage rolls or green peppers

What Flavors Do You Like?

Italian Tomato

Garlic Cheese

Mexican Chili

Salsa Lime

Asian Lemongrass

Soy Indian

Curry Cumin

Know Your Taste Buds

• Which flavors do you crave?• Think quality, not quantity• Cook and eat mindfully• Try new spices and flavorings

Fresh ginger Chilies Apple cider

Lemon Mint Balsamic vinegar

Cilantro SageCloves

What Fruits Do You Like?

Blueberries Kiwi WatermelonStrawberries Apples Plum grapes

Bananas Pears Cherries

Peaches Lemons Rhubarb

Apricots Oranges Limes

Grapefruit Cantaloupe

Satisfy Your Sweet Tooth

• Fruit or vegetable based desserts with reduced calorie sweeteners

• Substitute ricotta for cream cheese or use reduced-fat cream cheese

• Small, high-flavor chocolate or ice cream servings

• Have a small portion after a meal• If you have a sweet, move your feet

Survey While You Shop

• New ideas are in the grocery aisles– Seasonal produce– Featured meats, fish, and dairy– Frozen convenience foods– Canned convenience foods– Baking mixes and ingredients

Keep the Creative Juices Flowing

• Subscribe to healthy lifestyle magazines• Trade recipes and ideas with friends• Read cookbooks and alter recipes to reduce

calories and increase flavor• Try to recreate restaurant style foods with lower

calories and smaller portions• Keep trying – don’t give up

Keep It Simple

• Shop for groceries monthly or during sales to stock staples in pantry and freezer

• Shop weekly keeping breakfast, lunch, and dinner in mind – have a grocery list – produce and dairy

• Cook every couple of days• Use leftovers and convenience foods on non-

cooking days• Make some dishes your standards, fill in with

new ones for variety and to find new favorites

Mention or display of a trademark, propriety product, or firm in text or graphics does not constitute an endorsement and does not imply approval to the exclusion of other suitable products or firms.

Stock images by 123rf.com

Janet Tietyen, Ph.D., R.D., L.D.Extension Specialist for Food and NutritionAssociate ProfessorDepartment of Nutrition and Food ScienceSchool of Human Environmental Sciences

May 2008

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