No time to cook flyer 2

Henrico Nutrition
School Services
Timothy P. Mertz,Director
E.

iloTime
to cool(!
Schoolprojects. . . Iacrossepractices . . guitar
.
lessons clubmeetings.
... Sometimes toughto
it's
find time to sitdownand eatdinneras afamily,Iet
alonecoohthe meal
But mahingdinnerdoesn'thave tahehours.
to Here
are ideasthat willhelpyou put meals the table
on
quichly. You
Thebonus? canfeelgoodaboutsewinghealtlry mealsthatwill
heep our childrenenergized their busy schedules.
y for

saladbar,bagged lettuce,jars of pastasauce,
and cubed
Trim grocery store time turkey from the deli counter.
It's as simple as this: if you don't havefood in the house, o Thkeyour teenshoppingwith
you can't makedinner.Use thesesuggestions speedup
to you. Youcan split the list and cut
food shopping: your grocerystore time in half.
o Make a grocery list. You'll Plus,ask her to readlabelsand
get what you need-and checkprices,and she'll leam
avoid buying extras (mean- about nutritious and budget-
ing you'll save money, savryshopping.Shewill also
too). Post a sheet of be more likely to eat the healthy
paper on the refrigerator, food shehelpspick out.
and ask everyone to add Idea:When unpackingyour gro-
items that are running ceries,group items in your pantry,
low. Idea: Write headings refrigerator, and freezer based on how i
to organize the list by gro- you're going to use them. By keeping
cery aisle (produce,cereal).Or use an online programlike your meal ingredients up front, you'll save time when looking
www. ocerylis izard.com.
gr tw for them later.
o Shopwith nutrition in mind. Go around the perimeterof
the store first-that's whereyou'll find the healthiestitems
(fruits,vegetables, meats,dairy). Then, filI in by going up and
P|trn meqls
down the aislesto get the other items on your list. Tip: Look Do you comehome from work, open the refrigerator, and
for precut or prepareditems that will makemeal preparation wonderwhat to makefor dinner?Try theseideasfor taking
go faster,such as choppedceleryor hard-boiledeggsat the awaythe guesswork:
o Makea list of your "go-to" dishes-the onesthat you're
comfortablemaking, don't takemuch time to prepare,and
continued

With thesefoods and sta- n leangound beef n brown rice n whole-grainbread
ples in your kitchen, you'll n ground turkey n cannedtuna and salmon n frozenvegetables
alwaysbe able to put n olive oil and nonstick n cannedbeans n eggs
togethera fast meal: cookingspray n pastasauce ! low-fat cheese(cheddar,
n fruit (fresh,canned its
in n spices and herbs(a variety n peanutbutter mozzarella)
own juice) of onesyou like) n iam (no sugaradded) n fat-freemilk
n skinlesschickenbreasts E multigrain pasta n whole-grain cereal

FdBp&Fmess.
@ 201 Resources Educators,
1 for a division CCH
0f lnc0rpOrated institution equal
This isan provider.
opportunity

ilo Time to cool(! Page
2

your family likes. Need some new ideas? Browse through
magazines or cookbook, and put a sticky note on pageswith
recipes that seem doable. Or search online, plugging in key
words like "quick low-fat family meals" or specific ingredients
that your children like. Then, bookmark sites that look good.
o Once a week-maybe Saturday moming-plot out dinner
ideas for the week ahead. Fill in a main course, vegetables,
and whole grains for each day. You might consider having a
few set-menu days (pasta on Wednesdays, tacos on Fridays).
Tip: Savemoney by checking what's on sale for the coming
week and building meals around those items.
o Spread the job around. You could have each family member
handle meal planning (deciding what to have, adding to the
shopping list) for one night a week. That person can help pre-
pare the meal, too. Hint: If you take time to teach your chil-
dren some kitchen skills, you'll save time in the end.
Idea: Keep recipes in a handy place, such as in a folder in
Strecrmline prepsrrrtion
When it comes to making meals, thinking ahead is half the
a kitchen drawer or on your computer in an elecronic folder
battle. Here are tips that will help you get today's dinner-
that includes the recipes along with links to cooking sites. As
and tomorrolv'5-6n the table faster:
you make the dishes, mark what your family liked or didn't
like, and note changes you would make next time. o Thke a tip from restaurant cooks and prepare all your ingre-
dients before you start cooking. By measuring, chopping, and
mixing ahead of time, things will go much more smoothly and
quickly. Idea: Involve your children as "prep chefs"-let them
help with the measuring and chopping.
Simplify dinnertimewith ideaslike these:
a Think about whether ingredients you're preparing could go
o Combinepurchased and made-at-
into another meal. If you're chopping onions or grating
home foods.For instance,Pick uP a cheese, for example, make extra and refrigerate for later in the
rotisseriechickenat the grocerystore,
week. Saut6 extra vegetables or brown extra ground beef, and
and then toss togethera saladto refrigerate or freeze for another time.
sewealongside it.
a Cook once, eat twice. When you cook, double recipes so
o For a fast that you get two meals out of your cooking time. Making a
Italian dinner, tuna-noodle casseroleor baked ziti? Prepare two batches, and
microwave a freeze one. Or cook an oversize one-Dot meal like beef stew or
bag of frozen chicken and rice (awoz con polto), and freeze the extra. Even
vegetables and on a weeknight when you're making a simple pot of rice,
stir them into double the quantities, and put
warmed marinara away half for another time.
sauce. Serve over
Idea: Consider getting
a slow cooker. You can
o Let everyone make their ownl Put ingredienrc on the add the ingredients in the
table, and famrly members can do the "work'" For exam- moming before work and
ple, have afaiitanight. You can broil chicken breasts and school and tum the heat on
.urthe- into strips. Then, put them on the table with low, and your meal is ready
whole-wheat to.tillut, a container of guacamole, a jar of at dinnertime. For example,
salsa, and sliced green PePPers. make sloppy joes by putting
3 lbs. round steak,2 cupsbarbecue sauce, andYzcup water
o For a healthy side dish or a meatless main course' make
into a crockpot.Cook on low for 8 hours, shred,and serveon
"instant" chill Drain, rinse, and combine several cans of
whole-grain sandwichbuns.
beans &lack, kidney, cannellini). Add diced red bell pep-
per,fresh cilantro, and chili powder. Editor's Note: ken Food6 Frtness'" is reviewed by a registereddietitian.
Consult a physician before beginning any major changein diet or exercise

FdBp&Fmess"
Resources Educators,a division of CCH Incorporatedr 128 N. RoyalAvenue,Front Royal,VA2Z63A t 540-636-4280
for
O 201 Resources Educalors,
1 for a division CCH
of IncorDorated

No time to cook flyer 2

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