;k^zd_zlm B]^Zl >o^kr =Zr P^eeg^ll Mbil Healthy Home Series

Transcription

1 Healthy Home Series

2 You don t have to cook fancy or complicated just good food and fresh ingredients. Start every day right! A healthy breakfast helps to jump start your day. Studies show that eating breakfast every day can help you perform better at work or school, increase your energy levels, maintain a healthy weight and improve your overall health. Delicious breakfasts don t have to be high in fat and calories. Try any one of our Healthy Home recipes or breakfast suggestions to start your day right.

3 Hot n Hearty Oatmeal Pancakes Old fashioned pancakes with the added whole grain goodness of hearty, healthy oatmeal. (Serving Size - 3 Pancakes) Ingredients All-Purpose Flour 1¼ Cups Quaker Oats (Quick or Old-Fashioned Uncooked) ½ Cup Baking Powder 2 Teaspoons Salt (optional) ¼Teaspoon Fat Free Milk 1¼ Cups Egg 1 Vegetable Oi l 1 Tablespoon Directions 1. In large bowl, combine flour, oats, baking powder and salt; mix well. 2. In medium bowl, combine milk, egg and oil; blend well. 3. Add blended wet ingredients to dry ingredients all at once. Stir just until dry ingredients are moistened (do not over mix). 4. Heat skillet over medium-high heat (or preheat electric skillet or griddle to 375º). For each pancake, pour ¼ cup batter into hot skillet. Turn when tops are covered with bubbles and edges look cooked. Turn only once. Nutrition Highlights (Per Serving) Calories: 260 Fat: 6g Sodium: 200mg

4 Berry & Yogurt Parfait Delicious blueberries and raspberries with low fat vanilla yogurt and granola. (Serves 4) Ingredients Raspberries Blueberries Low Fat Vanilla Yogurt Low Fat Granola without Raisins 1 Cup 1 Cup 1½ Cups 1 Cup Directions 1. In each 8 ounce glass, layer the following: a) ¼ cup raspberries, b) ¼ cup strawberries c) 1 /3 cup yogurt 2. Top with ¼ cup granola and serve. Nutrition Highlights (Per Serving) Calories: 200 Fat: 3g Sodium: 115mg

5 Egg & Cheese Burritos Salsa, eggs and cheese wrapped in a warm tortilla. (Serves 4) Ingredients Flour Tortilla, 8 inch 4 Cheddar Cheese, Reduced Fat (shredded) ½ Cup Salsa, Mild Thick & Chunky ¼ Cup Skim M ilk 1 Tablespoon Eggs, Large 4 Directions 1. Combine eggs and milk and mix until well blended. 2. Coat sauté pan with cooking spray heat and add egg mixture. Cook, stirring occasionally. 3. To assemble each burrito, layer 1/8 cup cheese, 2 ounces of scrambled eggs and 1 teaspoon of salsa across the center of each tortilla. 4. Fold in right and left edges of the tortilla, about ½ inch on each side. Roll tortilla closed then cut in half. Nutrition Highlights (Per Serving) Calories: 230 Fat: 9g Sodium: 590mg

6 Breakfast and weight control... Many people believe that skipping breakfast will help them to lose weight. Actually skipping breakfast has the opposite effect. Studies show that people who eat a healthy breakfast are less likely to be overweight than those who don t. Breakfast eaters weigh less because starting the day with a healthy meal helps control cravings throughout the day. People who skip breakfast are

7 A steaming hot cup of coffee or tea can beat the morning chill and taste great. Make your morning even healthier by giving your drink a makeover. Replacing the cream in your coffee with skim milk saves an average of 20 calories per cup. That may not sound like much, but this little change, twice a day, would help you cut over 14,000 calories a year. Don t like Give your coffee a makeover.

8 Oat Bran Muffins Tasty muffins filled with the goodness of oat bran, raisins, honey and walnuts. (12 Servings) Ingredients Quaker Oat Bran Hot Cereal (uncooked) 2 Cups Brown Sugar ¼ Cup Baking Powder 2 Teaspoons Salt ½ Teaspoon Milk, 2% Reduced Fat 1 Cup Egg Whites (slightly beaten) 2 Honey ¼ Cup Vegetable Oi l 2 Tablespoons Raisins 1 Cup Walnuts (chopped) ¼ Cup Directions 1. Heat oven to 425º F. 2. Line 12 medium muffin cups with paper baking cups or spray bottoms with no-stick cooking spray. 3. Combine dry ingredients, mix well. Add combined milk, egg whites, honey and oil. Mix until dry ingredients are moistened. Add walnuts and raisins, mix until combined. 4. Fill prepared muffin cups ¾ full. Bake 15 to 17 minutes or until golden brown. Nutrition Highlights (Per Serving) Calories: 170 Fat: 5g Sodium: 180mg

9 Greek Omelet A omelet stuffed with potato, onion, garlic, olives and feta cheese. (Serving Size - 1 Omelet) Ingredients PAM Original No-Stick Cooking Spray Cooked Potato (finely chopped) ¼ Cup Sliced Green Onions 2 Tablespoons Garlic Cloves (minced) 1 Ripe Olives (drained, sliced) 2 Teaspoons Egg Beaters or Egg Whites 2/3 Cup Milk, Fat Free 1 Teaspoon Oregano Leaves (dried) Dash Ground Black Pepper Dash Crumbled Feta Cheese 1 Tablespoon Directions 1. Spray small skillet with non stick cooking spray. Heat over medium heat. Add potato, onions and garlic and cook for 2 minutes or until potatoes are lightly browned, stirring occasionally. Stir in olives. Remove mixture from skillet, cover to keep warm. 2. Beat Egg Beaters or egg whites with milk, oregano and pepper with wire whisk until well blended. Add to same skillet. When mixture is set in center, spoon potato mixture over half the omelet, sprinkle with cheese. 3. Gently fold omelet in half and slide onto serving plate. Nutrition Highlights (Per Serving) Calories: 155 Fat: 4g Sodium: 420mg

10 Banana-Orange Oatmeal Oatmeal with bananas, raisins and the taste of tangy orange. (Serves 5) Ingredients Tropicana Orange Juice 2 Cups Water 1 Cup Salt (opti onal) ¼ Teaspoon Ground Nutmeg 1/8 Teaspoon Quaker Oats (Quick or Old-Fashioned Uncooked) 1½ Cups Chopped Raisins ¾ Cup Ripe Banana, Medium-Sized (mashed) 1 Directions 1. In medium saucepan, bring orange juice, water, nutmeg and salt (if desired) to a boil. Stir in oats and raisins. 2. Return to a boil, reduce heat. 3. Stir in banana. 4. Cook 1 minute for Quick oats and 5 minutes for old fashioned oats or until most of the liquid is absorbed, stirring occasionally. 5. Let stand until desired consistency. Nutrition Highlights (Per Serving) Calories: 330 Fat: 3g Sodium: 5mg

11 Whole grains are hot stuff. A bowl of oatmeal is a hot, hearty and healthy way to start your winter morning. Oatmeal is a whole grain food that can actually help lower your cholesterol as part of a healthy diet. Make oatmeal even more delicious by adding toppings such as brown sugar or honey, granola or fresh fruit. Adding oatmeal to your other favorite breakfast foods is a great way to make them even more hearty and healthy. Try recipes that add oatmeal to pancakes, muffins or breakfast breads. And don t forget to make other whole g your healthy b

12 A healthier diet is just the beginning... Becoming a healthier you isn t just about what you eat. It s also about what you do. Regular activity is important for your overall health and fitness. It also helps control body weight by balancing the calories you eat or drink with the calories you use every day. Experts recommend that you: Try to be physically active for at least 30 minutes most days of the week. If you are trying to control or reduce your weight, increase either the amount of time that you are active or the intensity of your activity. About 60 minutes of exercise a day may be needed to prevent weight gain depending on how many calories you consume. There is a right number of calories for you each day. This number depends on your age, activity level, and whether you re trying to maintain or lose weight. Since everyone s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that s right for you! A PROGRAM OF 2009 ARAMARK. All Rights Reserved.

13 Healthy Home Series

14 You don t have to cook fancy or complicated just good food and fresh ingredients. Make it healthy, make it delicious! Lighter eating doesn t have to be a sacrifice it can be delicious and satisfying. Your sandwiches can be full of flavor without being high in calories. Your pizza and pasta can taste great with less fat. And your soups can be hearty and healthy. If you re looking for lunch ideas that are lower in fat and calories, don t give up on great taste, just give one of our Healthy Home recipes a try.

15 Cuban Style Panini Lime and garlic marinated chicken breast grilled on seven grain bread with Cuban style toppings. (Serves 5) Ingredients Boneless, Skinless Chicken Breast 5 Pieces Lime Juice 2 oz. Garlic (pureed) 1 oz. 7 Grain Bread 10 Slices Swiss Cheese, Reduced Fat 2.5 oz. Sour Cream, Light 2.5 oz. Mustard, Stone Ground (unsalted) 2.5 oz. Pickles (sliced) 5 oz. Directions 1. Marinate chicken in lime juice and garlic for at least 1 hour. 2. Grill chicken for until done (internal temperature of 170ºF). 3. Place chicken on bread, then lay cheese and pickles on chicken and spread sour cream and mustard on top layer of bread. 4. Place in a panini press until done and serve immediately. (If you don t have a panini press try toasting in a skillet until golden brown.) Nutrition Highlights (Per Serving) Calories: 370 Fat: 10g Sodium: 580mg

16 Tuna Wrap Tasty tuna and veggies wrapped in a whole grain tortilla. (Serves 4) Ingredients Whole Grain Tortilla, 10 Inch 4 Romaine Lettuce, Chopped ½ Cup Fresh Tomatoes 4 Sl ices Chunk Light Tuna In Water, Drained 8 oz. Fresh Celery, Diced ¼ Cup Reduced Calorie Mayonnaise 1/3 Cup Lemon Juice 1 Teaspoon Ground Black Pepper ½ Teaspoon Directions 1. Flake tuna and combine with celery, black pepper, lemon juice and mayonnaise. 2. To assemble each wrap, lay tortilla onto cutting board and layer ¼ of the tuna mixture, ¼ of the lettuce and one slice of tomato across the center of the tortilla. 3. Fold in right and left edges of the tortilla, about 2 inches on each side. Roll tortilla closed then cut in half. Nutrition Highlights (Per Serving) Calories: 345 Fat: 11g Sodium: 750mg

17 Quick Vegetarian C hili Spicy and hearty mix of beans and veggies. (Serves 4) Ingredients Vegetable Oi l Large Onion (chopped) Small Green Pepper (chopped) Garlic (minced) Chili Powder Ground C umin V8 100% Vegetable Juice Black or Kidney Beans (rinsed & drained) Pinto Beans (rinsed & drained) 2 Tablespoons 1 Cup ½ Cup 2 Cloves 1 Tablespoon ½ Teaspoon 2½ Cups 1 (15 oz. Can) 1 (15 oz. Can) Directions 1. Heat the oil in 2-quart saucepan over medium heat. Add the onion, pepper, garlic powder, and cumin and cook until the vegetables are tender. 2. Stir the vegetable juice in the saucepan. Heat to a boil. Reduce the heat to low. Cook for 5 minutes. 3. Stir in the beans and cook until the mixture is hot and bubbling. Nutrition Highlights (Per Serving) Calories: 325 Fat: 8g Sodium: 680mg

18 Lose weight the healthy way! Slow, steady weight loss over a six month time period is the healthiest way to start losing weight. Even taking in just 250 less calories per day adds up to a weekly weight loss of half a pound. Here are some steps to success. Don t skip meals. People who eat healthy meals are less likely to overeat the rest of the day. Make small changes to decrease the amount of calories you eat. All the small decisions you make add up to a big difference. Becoming more active is also a critical part of any weight loss program. People who exercise lose weight and keep it off more successfully. Set realistic goals. If you get off track, don t worry; just get back on your slow steady path to success.

19 At breakfast skip the butter, choose whole grain cereal with low-fat milk, order egg whites and include fruit juice or whole fresh fruit. At lunch choose a veggie burger or grilled chicken sandwich, order carrot sticks instead of fries, add less dressing on your salad, order half sandwiches and choose lower fat cheese and toppings. Make a few easy changes. For between-meal snacks, go with pretzels or baked chips, or choose fresh fruit and veggies.

20 Easy Jambalaya Shrimp with sautéed garlic, onions and peppers mixed with the goodness of brown rice. (Serves 4) Ingredients Vegetable Oi l Onion (chopped) Green Bell Pepper (chopped) Red Bell Pepper (chopped) Garlic (minced) Low Sodium Chicken Broth Brown Rice (cooked) Heinz Ketchup Hot Pepper Sauce Parsley ( chopped) Shrimp (shelled & deveined) 1 Tablespoon ½ Cup 1/3 Cup 1/3 Cup 2 Cloves 1 Cup ¾ Cup ½ Cup ½ Teaspoon 2 Tablespoons 1 Pound Directions 1. Place oil in a large saucepan, cook onion, bell peppers and garlic until tender. 2. Stir in broth, rice, ketchup and hot pepper sauce. Cover, simmer for 5 minutes. 3. Add shrimp and parsley. Cook, uncovered, 4 to 5 minutes or until shrimp are tender, stirring once. Nutrition Highlights (Per Serving) Calories: 220 Fat: 6g Sodium: 570mg

21 Veggie Pizza A crispy crust topped with mushrooms, peppers and melted cheese. (Serves 6) Ingredients 12 Inch Italian Pizza Crust 1 Pizza Sauce ½ Cup Kraft 2% Milk Shredded Mozzarella Cheese 1½ Cups Small Onion (sliced) 1 Mushrooms (sliced) 1 Cup Green Pepper Strips ½ Cup Red Pepper Strips ½ Cup Directions 1. Preheat oven to 450º F. Place crust on an un-greased baking sheet. 2. Spread crust with pizza sauce; top with cheese and vegetables. 3. Bake 10 to 12 minutes or until cheese is melted and crust is crispy golden. Nutrition Highlights (Per Serving) Calories: 230 Fat: 8 g Sodium: 580 mg

22 Asian Chicken Salad Zesty sliced chicken breast with fresh salad greens and vegetables. (Serves 2) Ingredients Boneless, Skinless Chicken Breast Salt Kraft Asian Toasted Sesame Dressing Torn Salad Greens Small Navel Orange (peeled & sliced) Snow Peas (diagonally cut) Planters slivered almonds (toasted) Carrot (cut into matchsticks) 1 (4 ounce) 1/8 Teaspoon ¼ Cup 2 Cups 1 Cup ½ Cup 1 Tablespoon 1 Small Directions 1. Sprinkle chicken with salt. Brush with 2 teaspoons of the sesame dressing. 2. Heat nonstick skillet on medium heat. Add chicken; cook for 2 minutes on each side or until browned on both sides. Reduce heat to medium low; cover. Cook 5 minutes or until chicken is cooked through (170º F), turning occasionally. Slice chicken. 3. Arrange lettuce, oranges, peas, chicken, almonds and carrots on 2 serving plates. Drizzle with remaining dressing. Nutrition Highlights (Per Serving) Calories: 200 Fat: 9g Sodium: 570mg

23 So many numbers, so much food! Most Americans are unaware of how many calories we eat. Here are the U.S. Dietary guidelines for how much to eat from each food group for the recommended 2,000 calorie diet. Food Group Daily Portions Daily Calories Grains 6oz 480 Vegetables 2 ½ cups 75 Fruit 2 cups 120 Milk 3 cups 240 Meats & Beans 5 ½ oz 550 Fats & Oils 6 Teaspoons 270 Discretionary Calories 265 (extra fat & sugars) Total Calories 2,000 How many calories are right for you? You can find out at The MYPYRAMID PLAN online tool tells you exactly how many calories are right for you based on your age, gender and activity level.

24 A healthier diet is just the beginning... Becoming a healthier you isn t just about what you eat. It s also about what you do. Regular activity is important for your overall health and fitness. It also helps control body weight by balancing the calories you eat or drink with the calories you use every day. Experts recommend that you: Try to be physically active for at least 30 minutes most days of the week. If you are trying to control or reduce your weight, increase either the amount of time that you are active or the intensity of your activity. About 60 minutes of exercise a day may be needed to prevent weight gain depending on how many calories you consume. There is a right number of calories for you each day. This number depends on your age, activity level, and whether you re trying to maintain or lose weight. Since everyone s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that s right for you! A PROGRAM OF 2009 ARAMARK. All Rights Reserved.

25 Healthy Home Series

26 You don t have to cook fancy or complicated just good food and fresh ingredients. Snack smart for better health! You don t have to give up snacking to have a healthy diet! Smart snacks are lower in fat, calories and sodium. Many smart snacks are also good sources of vitamins and other nutrients. By snacking smart you can avoid those mid-day cravings while maintaining a healthy weight. If you re hungry between meals and looking for better for you snacks, just give one of our Healthy Home snack ideas a try.

27 Banana Strawberry Smoothie An icy way to cool down on a summer afternoon. Works with fresh or frozen strawberries. (Serves 1) Ingredients Ice Cubes Apple Juice Bananas (peeled) Strawberries 1 Cup 1 Cup ½ Cup Slices ½ Cup Directions 1. Place ice, apple juice, bananas and strawberries, in that order, into a blender. 2. Blend seconds until well blended and smooth. 3. Serve immediately. Other Ideas If you can t find strawberries, try other fruits: Nutrition Highlights (Per Serving) Calories: 240 Fat: 0.5g Sodium: 10mg

28 Snack smart for better health! Go Nuts Replace your chips and other salty snacks with nuts. Peanuts, almonds, walnuts, cashews and hazelnuts are great snacks. They re filled with vitamins, potassium, fiber and unsaturated (good) fat. Nuts are a great snack because they leave you satisfied. Choose unsalted or lightly salted nuts, and remember that a serving is one ounce (a small handful), which is about 35 peanuts, 24 almonds or 18 cashews.

29 Try Nature s Candy Satisfy your sweet tooth with fruit. Fresh, frozen, canned or dried, fruit is a great snack that s lower in calories and filled with fiber, vitamins and Make it one of your favorite snacks. Try peanut butter on apple or banana dried raisins, pineapples, bananas and cherries (and your favorite nuts). Try peeling and freezing very ripe bananas Sweet snacks that are good for you!

30 Ideas for a healthier home! If your lifestyle gets in the way of your healthy eating and weight loss goals, a few small changes can lead to long term results. Sometimes having too much unhealthy food around you can lead to bad habits. Instead of large platters of family style meals, try serving smaller individual portions. Get rid of bowls of snacks in front of the TV. Try the chew-while-you-

31 According to the American Heart Association, healthy American adults should eat no more than 2,300 milligrams of sodium a day*. This is about 1 teaspoon of salt. Sodium smarts. Choose fresh, frozen or canned food items without added salts. Limit the amount of salty snacks you eat like chips and pretzels. Avoid adding salt to home-made dishes (taste it first, before you *Adults who have, or are at risk for, high blood pressure or heart disease, or are over fifty should have even less sodium about 1,500 milligrams per day.

32 How to choose... Smart Snacks Chips and other packaged snacks are convenient and taste great. But make sure you keep portions small, read labels for healthy ingredients and make packaged snacks an occasional part of your diet. Look for brands that are: canola, sunflower or peanut oils

33 Sweet Treats If you love chocolate and other sweet treats, try to make healthier choices. Dark Chocolate is one great way to enjoy what you love and be healthier. Many dark chocolates have been shown to have beneficial nutrients. Dark chocolate can also be lower in fat than milk or white chocolate. Indulge the healthier way! Remember, that even dark chocolate is high in calories and fat, so rving is

34 Zesty Garlic Crunch Snack Mix blend. Ingredients Quaker Rold Gold Fat-Free Tiny Twists Pretzels Parmesan Cheese, Grated Oil Worcestershire Sauce Garlic Sa lt Onion Sa lt 2 Cups ¼ Cup 2 Tablespoons 3 Tablespoons 1 Teaspoon ½ Teaspoon Directions Place oil in 2-cup microwaveable bowl. Stir in Worcestershire sauce, garlic 3. Bake 1 hour, stirring every 15 minutes. Transfer to baking sheet, spreading Nutrition Highlights (Per Serving - Serving Size ½ Cup) Calories: 120 Fat: 2.5g Sodium: 260mg

35 Here are some easy guidelines to follow if you re trying to choose good fats and avoid the bad ones like trans fats and saturated fats that have been shown to raise the risk of heart disease. Remember to check the nutrition labels on packaged snacks. Select snacks that are lower in saturated fats (less than 2-3 grams per serving) and have zero trans fat. Try to avoid snacks that have partially hydrogenated vegetable oil in the ingredient list. Good news about FATS! When you cook, use unsaturated oils like olive, canola and safflower. Choose snacks like peanuts, pecans and pistachios. nes). They are a good fat that heart disease.

36 A healthier diet is just the beginning... Becoming a healthier you isn t just about what you eat. It s also about what you do. Regular activity is important for your overall health and fitness. It also helps control body weight by balancing the calories you eat or drink with the calories you use every day. Try to be physically active for at least 30 minutes most days of the week. If you are trying to control or reduce your weight, increase either the amount of time that you are active or the intensity of your activity. About depending on how many calories you consume. There is a right number of calories for you each day. This number depends on your age, activity level, and whether you re trying to maintain or lose weight. Since everyone s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian A PROGRAM OF 2009 ARAMARK. All Rights Reserved.