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Recipes

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An essential part of becoming a Healthier You is making healthy choices. Cooking at home is one sure-fire way to plan and keep track of calories, portion sizes, nutrients, and all of that other good …

An essential part of becoming a Healthier You is making healthy choices. Cooking at home is one sure-fire way to plan and keep track of calories, portion sizes, nutrients, and all of that other good stuff. Unfortunately, many people avoid cooking at home either because they feel that their cooking skills aren’t up to par, don’t have the time, or prefer the taste and quality of meals eaten out. This doesn’t have to be the case! If you are one of those people, don’t worry—we can help!


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  • 1. http://www.fitango.com/categories.php?id=555Fitango EducationHealth TopicsRecipes
  • 2. 1OverviewAn essential part of becoming a Healthier You ismaking healthy choices. Cooking at home is onesure-fire way to plan and keep track of calories,portion sizes, nutrients, and all of that other goodstuff. Unfortunately, many people avoid cooking athome either because they feel that their cookingskills aren’t up to par, don’t have the time, orprefer the taste and quality of meals eaten out.This doesn’t have to be the case! If you are one ofthose people, don’t worry—we can help!
  • 3. 2Healthy cooking tips**At the Store**• Choose lean cuts of meat such as beef round,loin, sirloin, pork loin chops, and roasts. All cutswith the name "loin," or "round," are lean. "Select"grade meat is leaner than "prime" or "choice."
  • 4. 3Healthy cooking tips**At the Store**• Choose fish, shellfish, and poultry (take off theskin) often. They are lower in saturated fat.• Buy low fat and nonfat versions of dairyproducts.• Read food labels and choose those foods that arelower in fat, saturated fat, and cholesterol.
  • 5. 4Healthy cooking tips**At the Table**• Use less of all fats and oils, especiallybutter, cream, sour cream, and creamcheese, which have a lot of saturated fat.• Try nonfat salad dressings.
  • 6. 5Healthy cooking tips**At the Table**• Gradually replace whole milk with 2% fat milk,then 1% fat or skim (nonfat) milk for adults andchildren age 2 and older. They may not evennotice!**In the Kitchen**
  • 7. 6Healthy cooking tips**At the Table**• When cooking, replace fats that containsaturated fat, such as butter and lard, with smallamounts of unsaturated fat such as vegetable oil,corn oil, soybean oil, olive oil, peanut oil, or canolaoil.• Broil, roast, bake, steam, or grill foods instead offrying them, or stirfry with just a little added oil orbroth.
  • 8. 7Healthy cooking tips**At the Table**• Trim all fat from meat before cooking. Removethe skin from chicken or turkey.• Spoon off fat from meat dishes once they havebeen chilled in the refrigerator and the fat hashardened on the top.• Use skim milk or lowfat milk or evaporated skimmilk when making "cream" sauces, soups, orpuddings.
  • 9. 8Healthy cooking tips**At the Table**• Substitute lowfat yogurt, sour cream, or cottagecheese for sour cream and mayonnaise in dips anddressings.• Substitute two egg whites for each whole egg inrecipes. (The cholesterol and fat are in the yolk notin the white.)• Try lemon juice, herbs, or spices to season foodinstead of salt, butter, or margarine.
  • 10. 9Cooking the Healthful WayServing healthier meals to children in child carefacilities participating in the Child and Adult CareFood Program is a challenge.Planning meals that follow the Dietary Guidelinesfor Americans nutrition guidelines and preparingfood with good nutrition in mind is important. Tocook healthier meals, you should:
  • 11. 10Cooking the Healthful Way• Use standardized recipes.• Select recipes that follow the principles of themoderate use of fat, saturatedfat, cholesterol, sugar, and sodium.• Develop new recipes if needed.
  • 12. 11Cooking the Healthful Way• Read labels on pre-prepared food products andselect those that follow these same nutritionguidelines.• Select lower fat cooking methods.• Learn to properly prepare each food on themenu so that it smells, looks and tastes good tochildren.• Make food fun!
  • 13. 12Cooking the Healthful WayA plan is needed to reach the goal of healthiermeal preparation. The plan begins with the menuand the recipes. It is important to follow the plancarefully.**Get started**• Plan the work to be done.• Get all supplies and equipment ready.
  • 14. 13Cooking the Healthful Way• Cook all foods using the correct methods.• Serve all foods at the peak of quality.
  • 15. 14Cooking the Healthful Way**How to use a standardized recipe**A recipe tells us how to make a certain menu item.There should be a standardized recipe for eachitem on the menu. Even foods that are pre-prepared should have a recipe or directions forpreparation on file to make sure they are preparedproperly. A recipe tells us the ingredientsneeded, the amounts needed, and how tocombine them.
  • 16. 15Cooking the Healthful Way**How to use a standardized recipe**A standardized recipe is a recipe that has beentested and results in a consistent product eachtime. Recipes are standardized only after you havetested them in your own kitchen. A recipe shouldbe adjusted to the equipment available in yourkitchen and the taste preferences of the children inyour center. When followed exactly, a standardizedrecipe insures a good product and a specificnumber of servings and consistent nutritive valueevery time the recipe is prepared.
  • 17. 16Cooking the Healthful Way**Tips for recipe selection and development**• Make changes gradually when lowering fat, saltand sugar in the menu so the meals will beacceptable to children.• Try different herbs and spices as seasonings toreplace flavors lost when fat, salt, and sugar arereduced.
  • 18. 17Cooking the Healthful Way**Tips for recipe selection and development**• Select cooking methods that require less fastsuch as baking, broiling, grilling, steaming andboiling.• Try new fat-reduced products to replace high-fatproducts such as mayonnaise and sour cream.• Use a little as one-half of the sugar in bakedproducts.
  • 19. 18Cooking the Healthful Way**Tips for recipe selection and development**• Select more whole grains and legumes for lowerfat meals that add lots of flavor and nutrients.• Serve healthful desserts made from grains andfruits.• Make as many foods from scratch as possible tocontrol the amount and kind of fat, salt and sugaradded.
  • 20. 19Cooking the Healthful Way**Tips for recipe selection and development**• Follow the recipe! Resist the temptation to add alittle extra fat, salt or sugar during cooking.

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