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!
'My Healthy Recipe Book' is a recipe book which was included as part of the take-home kit with the intention for parents and their child to be able to try out various healthy yet simple recipes, so as to incorporate healthy eating in their lives.
'My Healthy Recipe Book' is a recipe book which was included as part of the take-home kit with the intention for parents and their child to be able to try out various healthy yet simple recipes, so as to incorporate healthy eating in their lives.
Eat more fruits and vegetables. Fruit helps to satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help your stomach fill up more quickly. Fruits and vegetables contain fiber to help you feel full quickly.
This presentation focuses on the Meal Planning and other topic related to planning a meal, I'm not a pro I just want to share to you my powerpoint presentation, maybe you can get some information here that you can probably use on your studies. Adios
Do you ever get home from work, exhausted from your day, and then struggle to find something in your kitchen for dinner? Do you often have to resort to take-out or fast food because you didn’t plan anything in advance? In this workshop, we’ll discuss strategies for simple, healthy meal planning, keeping in mind factors such as time and budget.
Alcohol withdrawal syndrome is a set of symptoms that people who have a history of alcoholism experience when they stop drinking. People who are casual drinkers rarely have withdrawal symptoms.
People who have gone through withdrawal before are more likely to have withdrawal symptoms each time they quit drinking.
Symptoms of alcohol withdrawal can range from severe to mild, and can include:
-- Insomnia
-- Nightmares
-- Irritability
-- Fatigue
-- Shakes
-- Sweats
-- Anxiety
-- Depression
-- Headaches
-- Decreased appetite
Severe withdrawal symptoms include fever, convulsions and delirium tremens (DTs). Those who experience DTs may become confused, anxious and even have hallucinations. DTs can be very serious if they are not treated by a doctor.
There are several types of eye problems and visual disturbances. These include blurred vision, halos, blind spots, floaters, and other symptoms.
Changes in vision, blurriness, blind spots, halos around lights, or dimness of vision should always be evaluated by a medical professional. Such changes may represent an eye disease, aging, eye injury, or a condition like diabetes that affects many organs in your body.
For the most severe form of visual loss, see blindness.
http://www.nlm.nih.gov/medlineplus/ency/article/003040.htm
An herb is a plant or plant part used for
its scent, flavor or therapeutic properties. Herbal medicine products are dietary supplements that
people take to improve their health. Many herbs have been used for a long time
for claimed health benefits. They are sold as tablets, capsules, powders, teas,
extracts and fresh or dried plants. However, some can cause health problems,
some are not effective and some may interact with other drugs you are taking.
To use an herbal product as safely as
possible:
-- Consult your doctor first
-- Do not take a bigger dose than the label
recommends
-- Take it under the guidance of a trained
medical professional
-- Be especially cautious if you are pregnant
or nursing
Small changes can make a big difference in reducing your chances of having alcohol-related problems. Whatever strategies you choose, give them a fair trial. If one approach doesn't work, try something else. But if you haven't made progress in cutting down after 2 to 3 months, consider quitting drinking altogether, seeking professional help, or both.
Here are some strategies to try, and you can add your own at the end. Check off perhaps two or three to try in the next week or two. Then click List my choices, and you can print or email them to yourself.
-- Keep track -Keep track of how much you drink. Find a way that works for you, carry drinking tracker cards in your wallet, make check marks on a kitchen calendar, or enter notes in a mobile phone notepad or personal digital assistant. Making note of each drink before you drink it may help you slow down when needed.
-- Count and measure -Know the standard drink sizes so you can count your drinks accurately. Measure drinks at home. Away from home, it can be hard to keep track, especially with mixed drinks, and at times, you may be getting more alcohol than you think. With wine, you may need to ask the host or server not to "top off" a partially filled glass.
-- Set goals -Decide how many days a week you want to drink and how many drinks you'll have on those days. It's a good idea to have some days when you don't drink. Drinkers with the lowest rates of alcohol use disorders stay within the low-risk limits.
-- Pace and space -When you do drink, pace yourself. Sip slowly. Have no more than one standard drink with alcohol per hour. Have "drink spacers"—make every other drink a non-alcoholic one, such as water, soda, or juice.
-- Include food -Don't drink on an empty stomach. Eat some food so the alcohol will be absorbed into your system more slowly.
-- Find alternatives -If drinking has occupied a lot of your time, then fill free time by developing new, healthy activities, hobbies, and relationships, or renewing ones you've missed. If you have counted on alcohol to be more comfortable in social situations, manage moods, or cope with problems, then seek other, healthy ways to deal with those areas of your life.
-- Avoid "triggers." -What triggers your urge to drink? If certain people or places make you drink even when you don't want to, try to avoid them. If certain activities, times of day, or feelings trigger the urge, plan something else to do instead of drinking. If drinking at home is a problem, keep little or no alcohol there.
-- Plan to handle urges -When you cannot avoid a trigger and an urge hits, consider these options: Remind yourself of your reasons for changing (it can help to carry them in writing or store them in an electronic message you can access easily). Or talk things through with someone you trust. Or get involved with a healthy, distracting activity, such as physical exercise or a hobby that doesn't involve drinking. Or, instead of fighting the feeling, accept i
Eat more fruits and vegetables. Fruit helps to satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help your stomach fill up more quickly. Fruits and vegetables contain fiber to help you feel full quickly.
This presentation focuses on the Meal Planning and other topic related to planning a meal, I'm not a pro I just want to share to you my powerpoint presentation, maybe you can get some information here that you can probably use on your studies. Adios
Do you ever get home from work, exhausted from your day, and then struggle to find something in your kitchen for dinner? Do you often have to resort to take-out or fast food because you didn’t plan anything in advance? In this workshop, we’ll discuss strategies for simple, healthy meal planning, keeping in mind factors such as time and budget.
Alcohol withdrawal syndrome is a set of symptoms that people who have a history of alcoholism experience when they stop drinking. People who are casual drinkers rarely have withdrawal symptoms.
People who have gone through withdrawal before are more likely to have withdrawal symptoms each time they quit drinking.
Symptoms of alcohol withdrawal can range from severe to mild, and can include:
-- Insomnia
-- Nightmares
-- Irritability
-- Fatigue
-- Shakes
-- Sweats
-- Anxiety
-- Depression
-- Headaches
-- Decreased appetite
Severe withdrawal symptoms include fever, convulsions and delirium tremens (DTs). Those who experience DTs may become confused, anxious and even have hallucinations. DTs can be very serious if they are not treated by a doctor.
There are several types of eye problems and visual disturbances. These include blurred vision, halos, blind spots, floaters, and other symptoms.
Changes in vision, blurriness, blind spots, halos around lights, or dimness of vision should always be evaluated by a medical professional. Such changes may represent an eye disease, aging, eye injury, or a condition like diabetes that affects many organs in your body.
For the most severe form of visual loss, see blindness.
http://www.nlm.nih.gov/medlineplus/ency/article/003040.htm
An herb is a plant or plant part used for
its scent, flavor or therapeutic properties. Herbal medicine products are dietary supplements that
people take to improve their health. Many herbs have been used for a long time
for claimed health benefits. They are sold as tablets, capsules, powders, teas,
extracts and fresh or dried plants. However, some can cause health problems,
some are not effective and some may interact with other drugs you are taking.
To use an herbal product as safely as
possible:
-- Consult your doctor first
-- Do not take a bigger dose than the label
recommends
-- Take it under the guidance of a trained
medical professional
-- Be especially cautious if you are pregnant
or nursing
Small changes can make a big difference in reducing your chances of having alcohol-related problems. Whatever strategies you choose, give them a fair trial. If one approach doesn't work, try something else. But if you haven't made progress in cutting down after 2 to 3 months, consider quitting drinking altogether, seeking professional help, or both.
Here are some strategies to try, and you can add your own at the end. Check off perhaps two or three to try in the next week or two. Then click List my choices, and you can print or email them to yourself.
-- Keep track -Keep track of how much you drink. Find a way that works for you, carry drinking tracker cards in your wallet, make check marks on a kitchen calendar, or enter notes in a mobile phone notepad or personal digital assistant. Making note of each drink before you drink it may help you slow down when needed.
-- Count and measure -Know the standard drink sizes so you can count your drinks accurately. Measure drinks at home. Away from home, it can be hard to keep track, especially with mixed drinks, and at times, you may be getting more alcohol than you think. With wine, you may need to ask the host or server not to "top off" a partially filled glass.
-- Set goals -Decide how many days a week you want to drink and how many drinks you'll have on those days. It's a good idea to have some days when you don't drink. Drinkers with the lowest rates of alcohol use disorders stay within the low-risk limits.
-- Pace and space -When you do drink, pace yourself. Sip slowly. Have no more than one standard drink with alcohol per hour. Have "drink spacers"—make every other drink a non-alcoholic one, such as water, soda, or juice.
-- Include food -Don't drink on an empty stomach. Eat some food so the alcohol will be absorbed into your system more slowly.
-- Find alternatives -If drinking has occupied a lot of your time, then fill free time by developing new, healthy activities, hobbies, and relationships, or renewing ones you've missed. If you have counted on alcohol to be more comfortable in social situations, manage moods, or cope with problems, then seek other, healthy ways to deal with those areas of your life.
-- Avoid "triggers." -What triggers your urge to drink? If certain people or places make you drink even when you don't want to, try to avoid them. If certain activities, times of day, or feelings trigger the urge, plan something else to do instead of drinking. If drinking at home is a problem, keep little or no alcohol there.
-- Plan to handle urges -When you cannot avoid a trigger and an urge hits, consider these options: Remind yourself of your reasons for changing (it can help to carry them in writing or store them in an electronic message you can access easily). Or talk things through with someone you trust. Or get involved with a healthy, distracting activity, such as physical exercise or a hobby that doesn't involve drinking. Or, instead of fighting the feeling, accept i
Research has shown that strengthening
exercises are both safe and effective for women and men of all ages, including
those who are not in perfect health. In fact, people with health concerns—including
heart disease or arthritis—often benefit the most from an exercise program that
includes lifting weights a few times each week.
Strength training, particularly in conjunction with regular aerobic exercise,
can also have a profound impact on a person's mental and emotional health.
AIDS was first reported in the United States in 1981 and has since become a major worldwide epidemic. AIDS is caused by the human immunodeficiency virus, or HIV. By killing or damaging cells of the body's immune system, HIV progressively destroys the body's ability to fight infections and certain cancers. People diagnosed with AIDS may get life-threatening diseases called opportunistic infections. These infections are caused by microbes such as viruses or bacteria that usually do not make healthy people sick.
Alzheimer’s disease is an irreversible, progressive brain disease that slowly destroys memory and thinking skills and, eventually even the ability to carry out the simplest tasks of daily living. In most people with Alzheimer’s, symptoms first appear after age 60. Alzheimer’s disease is the most common cause of dementia among older people.
Track and field events are those which take
place inside an athletics stadium comprised of an oval running track which
surrounds a grass field. Track and field events fall under the umbrella of
athletics.
Ancient Greece is widely held to be the
birthplace of track and field competitions. The first Olympic Games were held
in 776BC in Olympia, Greece (although on this occasion only a single running
race was contested). The scope of the games would later expand to accommodate the
multitude of events that now take place in modern Olympiads.
Find quick and healthy recipes, nutrition tips, entertaining menus, and fitness guides to help you make smart choices for a healthy lifestyle from Cooking learn from www.zaiqa.com/recipes/pakistani/
Do you want to feel good
and have more energy?
Eating a wide variety of nourishing foods provides
the energy and nutrients you need every day to
stay healthy. Plan what you eat using these tips.
Eating right doesn't mean depriving yourself of the food, but preparing a healthy plate full of nutrition, fiber, vitamins, etc. It doesn't have to be complicated to pick the right items for your food plate. Depending on your meal time, the definition of a healthy plate differs. Swap your food with healthy meals or pick the right item while eating out to maintain a healthy lifestyle. Here we talk about the basics of healthy eating, myths about food to how can we get the right food while eating from restaurants or food stalls? Swipe to read more...
Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.If you're eating the right food and keeping fit, your body will be strong and help you to cope with stress and also fight illness. Eating well often when you're a teenager will also help you stay in good health later in life. Here presented some tips of choosing healthy food necessary for a human body.
Healthy Options - Eating for a Healthy WeightShonda Holt
A healthy lifestyle involves many choices. Among them, choosing a balanced diet or healthy eating plan. So how do you choose a healthy eating plan? Let's begin by defining what a healthy eating plan is.
Many people are tired of sacrificing their favorite food and unable to find extra time for a workout. We all know how difficult it is to reduce weight by controlling food habits and exercises.
There are many such ways to involve yourself in different everyday activities, eat anything you want and still lose weight.
Visit the article given below to know about some smart ways to lose weight without sacrificing your lifestyle.
https://www.icliniq.com/articles/fitness/smart-ways-to-lose-weight
Change your food intake for a healthy lifestyle. Make necessary changes in your carbohydrate, protein and fat intake for living healthy and balance lifestyle
Overweight and obesity are both labels
for ranges of weight that are greater than what is generally
considered healthy for a given height. The terms also identify ranges
of weight that have been shown to increase the likelihood of certain
diseases and other health problems.
Corneal injury describes an injury to the
cornea. The cornea is the crystal clear (transparent) tissue covering the front
of the eye. It works with the lens of the eye to focus images on the retina.
Have you ever had
the "stomach flu?" What you probably had was gastroenteritis - not a
type of flu at all. Gastroenteritis is an inflammation of the lining of the
intestines caused by a virus, bacteria or parasites. Viral gastroenteritis is
the second most common illness in the U.S. It spreads through contaminated food
or water, and contact with an infected person. The best prevention is frequent
hand washing.
Symptoms of
gastroenteritis include diarrhea, abdominal pain, vomiting, headache, fever
and chills. Most people recover with no treatment.
The most common
problem with gastroenteritis is dehydration. This happens if you do not drink
enough fluids to replace what you lose through vomiting and diarrhea. Dehydration
is most common in babies, young children, the elderly and people with weak
immune systems.
Drug addiction is a complex illness characterized by intense and, at times, uncontrollable drug craving, along with compulsive drug seeking and use that persist even in the face of devastating consequences. While the path to drug addiction begins with the voluntary act of taking drugs, over time a person's ability to choose not to do so becomes compromised, and seeking and consuming the drug becomes compulsive. This behavior results largely from the effects of prolonged drug exposure on brain functioning. Addiction is a brain disease that affects multiple brain circuits, including those involved in reward and motivation, learning and memory, and inhibitory control over behavior.
Because drug abuse and addiction have so many dimensions and disrupt so many aspects of an individual's life, treatment is not simple. Effective treatment programs typically incorporate many components, each directed to a particular aspect of the illness and its consequences. Addiction treatment must help the individual stop using drugs, maintain a drug-free lifestyle, and achieve productive functioning in the family, at work, and in society. Because addiction is typically a chronic disease, people cannot simply stop using drugs for a few days and be cured. Most patients require long-term or repeated episodes of care to achieve the ultimate goal of sustained abstinence and recovery of their lives.
Too often, addiction goes untreated: According to SAMHSA's National Survey on Drug Use and Health (NSDUH), 23.2 million persons (9.4 percent of the U.S. population) aged 12 or older needed treatment for an illicit drug or alcohol use problem in 2007. Of these individuals, 2.4 million (10.4 percent of those who needed treatment) received treatment at a specialty facility (i.e., hospital, drug or alcohol rehabilitation or mental health center). Thus, 20.8 million persons (8.4 percent of the population aged 12 or older) needed treatment for an illicit drug or alcohol use problem but did not receive it. These estimates are similar to those in previous years.
Addiction results when a person ingests a
substance (alcohol, cocaine, or nicotine, for example) or repeatedly takes part
in an activity (gambling) that can be pleasurable, but the continued use of
which becomes compulsive and interferes with everyday life.
Common addictions include:
-- Alcohol abuse
-- Drug abuse
-- Exercise abuse
-- Pornography
-- Gambling
Classic symptoms of addiction include
impaired control over substances/behavior, preoccupation with
substance/behavior, continued use despite consequences, and denial. Behavior
patterns and habits associated with addiction are commonly characterized by the
pursuit of immediate gratification, coupled with negative long-term effects.
Physiological dependence results when the
body is unable to function normally in the absence of the substance or
behavior. This state produces the conditions of tolerance and withdrawl.
Tolerance is the result of the body
requiring larger volumes of the substance or stimulus in order to achieve the
original effects.
Withdrawal is the physical and
psychological symptoms experienced when the body no longer receives the
substance in the same quantities it has become reliant upon.
When winter temperatures drop significantly below normal, staying
warm and safe can become a challenge. Extremely cold temperatures
often accompany a winter storm, so you may have to cope with power failures and icy roads. Although staying indoors as much as possible can help reduce the risk of car crashes and falls on the ice, you may also face indoor hazards.
Many homes will be too cold—either due to a power failure or because the heating system isn't adequate for the weather. When people must use space heaters and fireplaces to stay warm, the risk of household fires increases, as well as the risk of carbon monoxide poisoning.
Exposure to cold temperatures, whether indoors or outside, can cause other serious or life-threatening health problems. Infants and the elderly are particularly at risk, but anyone can be affected. To keep yourself and your family safe, you should know how to prevent cold-related health problems and what to do if a cold-weather health emergency arises. The emergency procedures outlined here are not a substitute for training in first aid. However, these procedures will help you to know when to seek medical care and what to do until help becomes available.
Maintaining a healthy office environment requires attention to chemical hazards, equipment and work station design, physical environment (temperature, humidity, light, noise, ventilation, and space), task design, psychological factors (personal interactions, work pace, job control) and sometimes, chemical or other environmental exposures.
A well-designed office allows each employee to work comfortably without needing to over-reach, sit or stand too long, or use awkward postures (correct ergonomic design). Sometimes, equipment or furniture changes are the best solution to allow employees to work comfortably. On other occasions, the equipment may be satisfactory but the task could be redesigned. For example, studies have shown that those working at computers have less discomfort with short, hourly breaks.
Situations in offices that can lead to injury or illness range from physical hazards (such as cords across walkways, leaving low drawers open, objects falling from overhead) to task-related (speed or repetition, duration, job control, etc.), environmental (chemical or biological sources) or design-related hazards (such as nonadjustable furniture or equipment). Job stress that results when the requirements of the job do not match the capabilities or resources of the worker may also result in illness.
When quitting smoking many people feel the need
for help in the form of a tobacco substitute. There are a wide variety of
different products billed as alternatives to smoking that are supposedly healthier.
The main additive in cigarettes that makes them so addictive is
nicotine. Hence most of the products that aim to replace smoking are nicotine
replacements such as nicotine gum, inhalers, patches and medications.
Other products are sold as smokeless tobacco such as snuff and hookah or as better because they are low yield cigarettes. Not all of these smoking substitutes are
healthy or even better than cigarettes.
Tobacco use can lead to nicotine dependence and serious health problems. Cessation can significantly reduce the risk of suffering from smoking-related diseases. Tobacco dependence is a chronic condition that often requires repeated interventions, but effective treatments and helpful resources exist. Smokers can and do quit smoking. In fact, today there are more former smokers than current smokers.
Don't give up
Changing habits such as smoking, overeating, or drinking too much can take a lot of effort, and you may not succeed with the first try. Setbacks are common, but you learn more each time. Each try brings you closer to your goal. Whatever course you choose, give it a fair trial.
If one approach doesn't work, try something else. If a setback happens, get back on track as quickly as possible. In the long run, your chances for success are good.
Research shows that most heavy drinkers, even those with alcoholism, either cut back significantly or quit.
Eat healthy
-- Eat a variety of fruits, vegetables, and whole grains every day.
-- Limit foods and drinks high in calories, sugar, salt, fat, and alcohol.
-- Eat a balanced diet to help keep a healthy weight.
--
Learn the Facts
When you get a preventive medical test,
you're not just doing it for yourself. You're doing it for your family and
loved ones:
-- Men are 24 percent less likely than women
to have visited a doctor within the past year and are 22 percent more likely to
have neglected their cholesterol tests.
-- Men are 28 percent more likely than women
to be hospitalized for congestive heart failure.
-- Men are 32 percent more likely than women
to be hospitalized for long-term complications of diabetes and are more than
twice as likely than women to have a leg or foot amputated due to complications
related to diabetes.
-- Men are 24 percent more likely than women
to be hospitalized for pneumonia that could have been prevented by getting an
immunization.
The single most important way you can take
care of yourself and those you love is to actively take part in your health
care. Educate yourself on health care and participate in decisions with your
doctor. This site will help you get started.
Learn the Facts
When you get a preventive medical test, you're not just doing it for yourself. You're doing it for your family and loved ones:
-- Men are 24 percent less likely than women to have visited a doctor within the past year and are 22 percent more likely to have neglected their cholesterol tests.
-- Men are 28 percent more likely than women to be hospitalized for congestive heart failure.
-- Men are 32 percent more likely than women to be hospitalized for long-term complications of diabetes and are more than twice as likely than women to have a leg or foot amputated due to complications related to diabetes.
-- Men are 24 percent more likely than women to be hospitalized for pneumonia that could have been prevented by getting an immunization.
The single most important way you can take care of yourself and those you love is to actively take part in your health care. Educate yourself on health care and participate in decisions with your doctor. This site will help you get started.
When you get a preventive medical test, you're not just doing it for yourself. You're doing it for your family and loved ones:
Men are 24 percent less likely than women to have visited a doctor within the past year and are 22 percent more likely to have neglected their cholesterol tests.
Men are 28 percent more likely than women to be hospitalized for congestive heart failure.
Men are 32 percent more likely than women to be hospitalized for long-term complications of diabetes and are more than twice as likely than women to have a leg or foot amputated due to complications related to diabetes.
Men are 24 percent more likely than women to be hospitalized for pneumonia that could have been prevented by getting an immunization.
The single most important way you can take care of yourself and those you love is to actively take part in your health care. Educate yourself on health care and participate in decisions with your doctor. This site will help you get started.
Cancer screening is an essential part of preventative health screening for women of all ages. Here you can read about screening for breast and gynecological cancers.
Injury is the #1 killer of children and teens in the United States. In 2009, more than 9,000 youth age 0-19 died from unintentional injuries in the United States. Millions more children suffer injuries requiring treatment in the emergency department. Leading causes of child injury include motor vehicle crashes, suffocation, drowning, poisoning, fires, and falls.1 Child injury is predictable and preventable. It is also among the most under-recognized public health problems facing our country today.
Progress has been made in preventing child injury. Child injury death rates have decreased 29% in the last decade.2 Yet injury is still the leading cause of death for children and teens. More can be done to keep our children safe.
Shiatsu is a physical therapy that supports
and strengthens the body’s natural ability to heal and balance itself. It works
on the whole person - not just a physical body, but also a psychological,
emotional and spiritual being.
Shiatsu originated in Japan from traditional
Chinese medicine, with influences from more recent Western therapies. Although
shiatsu means ‘finger pressure’ in Japanese, in practise a practitioner uses
touch, comfortable pressure and manipulative techniques to adjust the body’s
physical structure and balance its energy flow. It is a deeply relaxing
experience and regular treatments can alleviate stress and illness and maintain
health and well-being.
An herb is a plant or plant part used for
its scent, flavor or therapeutic properties. Herbal medicine products are dietary supplements that
people take to improve their health. Many herbs have been used for a long time
for claimed health benefits. They are sold as tablets, capsules, powders, teas,
extracts and fresh or dried plants. However, some can cause health problems,
some are not effective and some may interact with other drugs you are taking.
Aromatherapy is
the use of essential
oils from plants (flowers, herbs,
or trees) as therapy to
improve physical, emotional, and spiritual well-being.
Patients with cancer use
aromatherapy mainly to improve their quality
of life, such as reducingstress and anxiety.
Essential oils like Roman
chamomile, geranium, lavender,
and cedarwood are
the basic materials of aromatherapy.
2. 1
Overview
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!
3. 2
Healthy cooking tips
**At the Store**
• Choose lean cuts of meat such as beef round,
loin, sirloin, pork loin chops, and roasts. All cuts
with the name "loin," or "round," are lean. "Select"
grade meat is leaner than "prime" or "choice."
4. 3
Healthy cooking tips
**At the Store**
• Choose fish, shellfish, and poultry (take off the
skin) often. They are lower in saturated fat.
• Buy low fat and nonfat versions of dairy
products.
• Read food labels and choose those foods that are
lower in fat, saturated fat, and cholesterol.
5. 4
Healthy cooking tips
**At the Table**
• Use less of all fats and oils, especially
butter, cream, sour cream, and cream
cheese, which have a lot of saturated fat.
• Try nonfat salad dressings.
6. 5
Healthy cooking tips
**At the Table**
• Gradually replace whole milk with 2% fat milk,
then 1% fat or skim (nonfat) milk for adults and
children age 2 and older. They may not even
notice!
**In the Kitchen**
7. 6
Healthy cooking tips
**At the Table**
• When cooking, replace fats that contain
saturated fat, such as butter and lard, with small
amounts of unsaturated fat such as vegetable oil,
corn oil, soybean oil, olive oil, peanut oil, or canola
oil.
• Broil, roast, bake, steam, or grill foods instead of
frying them, or stirfry with just a little added oil or
broth.
8. 7
Healthy cooking tips
**At the Table**
• Trim all fat from meat before cooking. Remove
the skin from chicken or turkey.
• Spoon off fat from meat dishes once they have
been chilled in the refrigerator and the fat has
hardened on the top.
• Use skim milk or lowfat milk or evaporated skim
milk when making "cream" sauces, soups, or
puddings.
9. 8
Healthy cooking tips
**At the Table**
• Substitute lowfat yogurt, sour cream, or cottage
cheese for sour cream and mayonnaise in dips and
dressings.
• Substitute two egg whites for each whole egg in
recipes. (The cholesterol and fat are in the yolk not
in the white.)
• Try lemon juice, herbs, or spices to season food
instead of salt, butter, or margarine.
10. 9
Cooking the Healthful Way
Serving healthier meals to children in child care
facilities participating in the Child and Adult Care
Food Program is a challenge.
Planning meals that follow the Dietary Guidelines
for Americans nutrition guidelines and preparing
food with good nutrition in mind is important. To
cook healthier meals, you should:
11. 10
Cooking the Healthful Way
• Use standardized recipes.
• Select recipes that follow the principles of the
moderate use of fat, saturated
fat, cholesterol, sugar, and sodium.
• Develop new recipes if needed.
12. 11
Cooking the Healthful Way
• Read labels on pre-prepared food products and
select those that follow these same nutrition
guidelines.
• Select lower fat cooking methods.
• Learn to properly prepare each food on the
menu so that it smells, looks and tastes good to
children.
• Make food fun!
13. 12
Cooking the Healthful Way
A plan is needed to reach the goal of healthier
meal preparation. The plan begins with the menu
and the recipes. It is important to follow the plan
carefully.
**Get started**
• Plan the work to be done.
• Get all supplies and equipment ready.
14. 13
Cooking the Healthful Way
• Cook all foods using the correct methods.
• Serve all foods at the peak of quality.
15. 14
Cooking 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 each
item on the menu. Even foods that are pre-
prepared should have a recipe or directions for
preparation on file to make sure they are prepared
properly. A recipe tells us the ingredients
needed, the amounts needed, and how to
combine them.
16. 15
Cooking the Healthful Way
**How to use a standardized recipe**
A standardized recipe is a recipe that has been
tested and results in a consistent product each
time. Recipes are standardized only after you have
tested them in your own kitchen. A recipe should
be adjusted to the equipment available in your
kitchen and the taste preferences of the children in
your center. When followed exactly, a standardized
recipe insures a good product and a specific
number of servings and consistent nutritive value
every time the recipe is prepared.
17. 16
Cooking the Healthful Way
**Tips for recipe selection and development**
• Make changes gradually when lowering fat, salt
and sugar in the menu so the meals will be
acceptable to children.
• Try different herbs and spices as seasonings to
replace flavors lost when fat, salt, and sugar are
reduced.
18. 17
Cooking the Healthful Way
**Tips for recipe selection and development**
• Select cooking methods that require less fast
such as baking, broiling, grilling, steaming and
boiling.
• Try new fat-reduced products to replace high-fat
products such as mayonnaise and sour cream.
• Use a little as one-half of the sugar in baked
products.
19. 18
Cooking the Healthful Way
**Tips for recipe selection and development**
• Select more whole grains and legumes for lower
fat meals that add lots of flavor and nutrients.
• Serve healthful desserts made from grains and
fruits.
• Make as many foods from scratch as possible to
control the amount and kind of fat, salt and sugar
added.
20. 19
Cooking the Healthful Way
**Tips for recipe selection and development**
• Follow the recipe! Resist the temptation to add a
little extra fat, salt or sugar during cooking.