WNEP Food Fact Sheets - with headers

Comentarios

Transcripción

WNEP Food Fact Sheets - with headers
Cooperative Extension • Family Living Programs
At the Grocery Store
• Buy the amount of dry beans
you will use within six months.
• Look for clean, firm, whole
beans.
Wisconsin
Nutrition
Education
Program
Enter project name
Enter project information
Beans
Keeping Dry Beans Safe
• Store dry beans in an unopened
package or a covered container in
a cool, dry place.
• Refrigerate soaked or cooked
beans until you are ready to use them.
What You Need to Know
& Favorite Recipes
Dry beans help you stay
within your budget!
• Use refrigerated cooked beans within 2 - 3 days.
• For longer storage, freeze cooked beans. Use
within 1 year.
• To use frozen cooked beans, thaw in the microwave
or in the refrigerator.
Based on a brochure created by Eau Claire County UW-Extension.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office . 2006.
Use dry beans, peas, and lentils to create tasty,
nutritious one-dish meals, soups and salads.
Cooked Dry Beans Are Part of a Healthy Diet
Dry beans are part of the Meat Poultry, Fish, Dry Beans, Eggs and
Nut group.
MyPyramid
Helps Build
a Healthy Diet
5-1/2 ounces are recommended from this group. Dry beans can
replace meat for variety in our meals.
Dry beans provide protein, carbohydrates, fiber and many vitamins
and minerals.
Dry beans are a good choice for low fat diets because they have little
fat.
Cooking Dry Beans
Creative Uses for Dry Beans
SORT & RINSE BEANS. Throw away any that are discolored
or shriveled. Rinse beans in cold water.
SOAK BEANS. Use one of the following methods:
Quick Soak
1. Place 1 pound dry beans in large pan with 6 cups water.
2. Bring to a boil. Boil for 2 minutes.
3. Remove from heat, cover and let stand for 1 hour.
4. Drain beans.
Overnight Soak
1. Place 1 pound dry beans in large pan with 6 cups water.
2. Let soak overnight.
3. In the morning, drain beans.
COOK DRY BEANS.
1. Place soaked beans in a large pan.
2. Cover beans with water and bring to a boil.
3. Reduce heat to low and simmer until tender, stirring
occasionally. Beans are done when they are fork tender.
4. Drain excess liquid.
Bean & Cheese Casserole Lentil Soup with Bread
Bean Tacos or Burritos
with Cheese
Pea Soup with Milk
Red beans with Rice Baked Beans & Corn Bread
Cooking Hints
• 1 cup dry beans makes 2 - 3 cups cooked beans.
• Cook more beans than you need. Freeze for future meals.
• To make refried beans: Mash cooked beans. Heat mashed
beans using just enough oil to keep beans from sticking.
Pinto beans usually work best.
Full of Beans Hot Dish
Makes 8 Servings
347 calories and 13 grams of fat per serving
1 pound ground beef
1 can (15 ounces) or 2 cups
1 large onion, chopped
cooked kidney beans
1/4 cup brown sugar
1 can (15 ounces) pork and beans
1/2 cup catsup
1 can (15 ounces) or 2 cups
2 Tablespoons vinegar
cooked lima beans
1/2 teaspoon pepper
or butter beans
or great northern beans
1. Cook ground beef and onions. Drain fat.
2. Add remaining ingredients and mix.
3. Place in casserole dish.
4. Bake in the oven at 350° for 1 hour.
Full of Beans Hot Dish
Coleslaw
Corn Bread
Pineapple Slices
Milk
Menu
Ideas
Terrific Bean Tacos
Corn
Grapes
Milk
Terrific Bean Tacos
Makes 8 Servings
200 calories and 9 grams of fat per serving
1 small onion
1/4 head lettuce, chopped
2 teaspoons vegetable oil
2 tomatoes, chopped
2 cups refried beans
1 cup (4 ounces) cheese, shredded
8 taco shells
taco sauce
or flour tortillas
1. Stir-fry chopped onion in vegetable oil.
2. Stir in refried beans. Heat thoroughly.
3. Spread refried bean mixture in taco shell or on tortilla.
4. Sprinkle with shredded cheese, lettuce, chopped tomatoes
and taco sauce, as desired.
Full of Beans Hot Dish
Makes 8 Servings
347 calories and 13 grams of fat per serving
1 pound ground beef
1 can (15 ounces) or 2 cups
1 large onion, chopped
cooked kidney beans
1/4 cup brown sugar
1 can (15 ounces) pork and beans
1/2 cup catsup
1 can (15 ounces) or 2 cups
2 Tablespoons vinegar
cooked lima beans
1/2 teaspoon pepper
or butter beans
or great northern beans
1. Cook ground beef and onions. Drain fat.
2. Add remaining ingredients and mix.
3. Place in casserole dish.
4. Bake in the oven at 350° for 1 hour.
Full of Beans Hot Dish
Coleslaw
Corn Bread
Pineapple Slices
Milk
Menu
Ideas
Terrific Bean Tacos
Corn
Grapes
Milk
Terrific Bean Tacos
Makes 8 Servings
200 calories and 9 grams of fat per serving
1 small onion
1/4 head lettuce, chopped
2 teaspoons vegetable oil
2 tomatoes, chopped
2 cups refried beans
1 cup (4 ounces) cheese, shredded
8 taco shells
taco sauce
or flour tortillas
1. Stir-fry chopped onion in vegetable oil.
2. Stir in refried beans. Heat thoroughly.
3. Spread refried bean mixture in taco shell or on tortilla.
4. Sprinkle with shredded cheese, lettuce, chopped tomatoes
and taco sauce, as desired.
Menu Idea
Delicious Lentil Stew
Simple Lettuce Salad
Bread or Dinner Rolls
Apple Slices
Milk
Menu Idea
Delicious Lentil Stew
Simple Lettuce Salad
Bread or Dinner Rolls
Apple Slices
Milk
Delicious Lentil Stew
Delicious Lentil Stew
Makes 8 Servings
267 calories and 4 grams of fat per serving
Makes 8 Servings
267 calories and 4 grams of fat per serving
2 Tablespoons butter or margarine
1 cup chopped onion
6 cups water
1 pound dry lentils, washed (no need to soak)
1 teaspoon Worcestershire sauce
1/2 teaspoon oregano
1/4 teaspoon garlic powder
6 large carrots, cut into 1/2-inch pieces
4 large stalks celery, cut into 1-inch pieces
1 teaspoon salt
1 can (16 ounces) tomato pieces
or 3 - 4 fresh tomatoes cut in wedges
1. Melt butter in a large skillet.
2. Sauté onion until tender.
3. Add water, lentils, Worcestershire sauce, oregano, and
garlic powder.
4. Cover, bring to a boil. Reduce heat, and simmer for 45
minutes.
5. Add the carrots, celery, and salt.
6. Cover and simmer 30 minutes more or until the vegetables
are tender.
7. Add tomatoes. Heat thoroughly and serve.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office. 2006.
2 Tablespoons butter or margarine
1 cup chopped onion
6 cups water
1 pound dry lentils, washed (no need to soak)
1 teaspoon Worcestershire sauce
1/2 teaspoon oregano
1/4 teaspoon garlic powder
6 large carrots, cut into 1/2-inch pieces
4 large stalks celery, cut into 1-inch pieces
1 teaspoon salt
1 can (16 ounces) tomato pieces
or 3 - 4 fresh tomatoes cut in wedges
1. Melt butter in a large skillet.
2. Sauté onion until tender.
3. Add water, lentils, Worcestershire sauce, oregano, and
garlic powder.
4. Cover, bring to a boil. Reduce heat, and simmer for 45
minutes.
5. Add the carrots, celery, and salt.
6. Cover and simmer 30 minutes more or until the vegetables
are tender.
7. Add tomatoes. Heat thoroughly and serve.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office. 2006.
At the Grocery Store
•
Check the date on the package for
freshness.
•
For best nutritional value buy
whole grain or enriched bread
products.
•
Bread outlets have bargain prices on bread.
•
Try different types of bread: bagels, English muffins, pita
bread, soft flour or corn tortillas, and a variety of loaves,
buns, and rolls.
Keeping Bread Safe
•
Keep bread in a closed plastic bag. Store bread in a dry
place at room temperature.
•
When the weather is hot and humid, refrigerate or freeze
bread to keep mold from growing.
•
Stale bread and crusts have many uses. Make stuffing,
croutons, or bread crumbs or freeze to use later.
•
If bread is moldy, don't eat it.
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Bread
What You Need to Know
& Favorite Recipes
Breads make any meal more satisfying!
Freezing Tips
•
Freeze bread up to 3 months.
•
Thaw bread as needed at room temperature.
•
When making toast, bread can go straight from the freezer
into the toaster without thawing.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office. 2006.
There are many kinds of bread.
Use them to add variety to your meals.
Make Half Your Grains Whole
MyPyramid
Helps Build
a Healthy Diet
•
6 ounces of grains are recommended each day. Eat at least 3 ounces
of whole grain cereals, breads, crackers, rice, or pasta every day.
•
One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2
cup of cooked rice or pasta.
•
To find whole grains, look on the label to see that grains such as
wheat, rice, oats, or corn are referred to as "whole" in the list of
ingredients.
Isn't bread fattening?
No, but toppings add extra calories. Go easy on high fat spreads such as
margarine and butter.
Creative Uses for Bread
Making Croutons
1. Preheat oven to 350°.
•
Toast bread for breakfast or snacks. Top with fat-free spread:
jams, applesauce, or fresh fruit slices.
•
Make French toast or bread
pudding.
•
Make croutons to garnish salads
and soups, or to use in your favorite stuffing recipe.
2. Use slices of whole grain or white bread. Cut into 1/2 to 1inch cubes.
3. Arrange cubes in a shallow baking pan.
4. Bake until golden brown - about 20 minutes - stirring
occasionally.
5. Cool and store in an airtight container.
Making Bread Crumbs
•
Use bread crumbs:
-
in meat loaf, meatballs, and patties.
-
to coat chicken, fish or pork chops before baking.
-
for a topping on casseroles.
1. Save slices of dry bread in the freezer.
2. When you need bread crumbs, grate frozen slices of bread
by hand or use a blender.
3. Store in tightly closed bag or container in freezer.
1.
2.
3.
4.
5.
6.
Fantastic French Toast
Fantastic French Toast
Makes 6 Servings
130 calories, 5 grams of fat and 73 mg cholesterol per serving
Makes 6 Servings
130 calories, 5 grams of fat and 73 mg cholesterol per serving
2 eggs
6 slices bread
1/2 cup milk
syrup or other toppings
1/2 teaspoon vanilla
Preheat the griddle over medium heat, or set the electric frying pan at
375°.
Put eggs, milk, and vanilla in a pie pan or shallow bowl and beat
with a fork until well mixed.
Grease the griddle or pan with a thin layer of oil.
Dip both sides of bread, one slice at a time, in the egg mixture and
cook on the hot griddle or frying pan.
Cook on one side until golden brown. Turn the bread over to cook
the other side. It will take about 4 minutes on each side.
Serve with syrup, applesauce, fruit slices, or jam.
Fantastic French Toast
Slice of Cheese
Applesauce
Milk
1.
2.
3.
4.
5.
Menu
Ideas
1.
2.
3.
4.
5.
6.
2 eggs
6 slices bread
1/2 cup milk
syrup or other toppings
1/2 teaspoon vanilla
Preheat the griddle over medium heat, or set the electric frying pan at
375°.
Put eggs, milk, and vanilla in a pie pan or shallow bowl and beat
with a fork until well mixed.
Grease the griddle or pan with a thin layer of oil.
Dip both sides of bread, one slice at a time, in the egg mixture and
cook on the hot griddle or frying pan.
Cook on one side until golden brown. Turn the bread over to cook
the other side. It will take about 4 minutes on each side.
Serve with syrup, applesauce, fruit slices, or jam.
Fantastic French Toast
Slice of Cheese
Applesauce
Milk
Baked Chicken
Grandma's Stuffing
Green Beans
Peach Slices
Milk
Menu
Ideas
Baked Chicken
Grandma's Stuffing
Green Beans
Peach Slices
Milk
Grandma's Stuffing
Grandma's Stuffing
Makes 8 Servings
225 calories, 9 grams of fat and 36 mg cholesterol per serving
Makes 8 Servings
225 calories, 9 grams of fat and 36 mg cholesterol per serving
10 cups dry bread cubes, from whole
1/4 teaspoon salt
wheat or white bread or buns
1/4 teaspoon pepper
1/3 cup water
1-1/2 cups milk
1/2 cup chopped onion
1 egg, lightly beaten
1/2 cup chopped celery
2 medium apples, pared,
1 Tablespoon chopped fresh parsley
cored and chopped
(or 1 teaspoon dried parsley)
1/4 cup raisins (optional)
Preheat oven to 350°.
Put cubes in a large bowl. Set aside.
Put water in medium saucepan. Add onion, celery, parsley, salt and
pepper. Cook for 5 minutes. Do not drain. Pour over bread cubes.
Stir in milk and egg. Gently stir in apples, and raisins, if desired.
Spoon into a greased 2-quart baking dish. Bake at 350° for 1 hour.
1.
2.
3.
4.
5.
10 cups dry bread cubes, from whole
1/4 teaspoon salt
wheat or white bread or buns
1/4 teaspoon pepper
1/3 cup water
1-1/2 cups milk
1/2 cup chopped onion
1 egg, lightly beaten
1/2 cup chopped celery
2 medium apples, pared,
1 Tablespoon chopped fresh parsley
cored and chopped
(or 1 teaspoon dried parsley)
1/4 cup raisins (optional)
Preheat oven to 350°.
Put cubes in a large bowl. Set aside.
Put water in medium saucepan. Add onion, celery, parsley, salt and
pepper. Cook for 5 minutes. Do not drain. Pour over bread cubes.
Stir in milk and egg. Gently stir in apples, and raisins, if desired.
Spoon into a greased 2-quart baking dish. Bake at 350° for 1 hour.
Menu Idea
Brag About It Bread Bake
Carrot Sticks
Apple Slices
Milk
Menu Idea
Brag About It Bread Bake
Carrot Sticks
Apple Slices
Milk
Brag About It Bread Bake
Brag About It Bread Bake
Makes 6 Servings
314 calories, 4 grams of fat and 211 mg cholesterol per serving
Makes 6 Servings
314 calories, 4 grams of fat and 211 mg cholesterol per serving
6 slices bread, cubed (approximately 6 cups)
1 to 1-1/2 cups cooked, chopped broccoli
1 cup shredded cheese
1 Tablespoon minced onion (optional)
1 cup diced, cooked meat (ham, chicken or turkey)
5 eggs*
2 cups milk
1/2 teaspoon salt
1. Place half the bread in a well greased 9 x 9 inch pan.
2. Top with broccoli, cheese, onion and meat.
3. Place remaining bread on top.
6 slices bread, cubed (approximately 6 cups)
1 to 1-1/2 cups cooked, chopped broccoli
1 cup shredded cheese
1 Tablespoon minced onion (optional)
1 cup diced, cooked meat (ham, chicken or turkey)
5 eggs*
2 cups milk
1/2 teaspoon salt
1. Place half the bread in a well greased 9 x 9 inch pan.
2. Top with broccoli, cheese, onion and meat.
3. Place remaining bread on top.
4.
5.
6.
7.
In a bowl, mix eggs, milk and salt.
Pour egg mixture over bread in pan.
Cover. Refrigerate overnight or at least 1 hour.
Bake uncovered at 325° for 1 to 1-1/4 hours, or until center
is firm and lightly browned.
4.
5.
6.
7.
In a bowl, mix eggs, milk and salt.
Pour egg mixture over bread in pan.
Cover. Refrigerate overnight or at least 1 hour.
Bake uncovered at 325° for 1 to 1-1/4 hours, or until center
is firm and lightly browned.
*
3 eggs and 4 egg whites may be used instead of 5 eggs to
reduce fat and cholesterol.
*
3 eggs and 4 egg whites may be used instead of 5 eggs to
reduce fat and cholesterol.
Leftovers
Promptly cover and store in refrigerator no longer than 1 - 2 days.
For longer storage, freeze and use within 2 - 3 months.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office. 2006.
Leftovers
Promptly cover and store in refrigerator no longer than 1 - 2 days.
For longer storage, freeze and use within 2 - 3 months.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office. 2006.
At the Grocery Store
• Buy large packages of chicken when they
are on sale. Put in smaller packages at
home. Wrap tightly in freezer paper or
heavy foil, date and freeze.
• When comparing costs, consider cost per
serving, not just cost per pound. Some packages have more
bones and fat than others.
Chicken Part
Servings per pound
chicken wings
1-1/2
2-1/2
drumsticks or breasts with bone
• Separate chicken from other foods in your grocery cart by
putting the package of chicken in a plastic bag.
• Immediately get the chicken home and into the refrigerator or
freezer.
Keeping Chicken Safe
• In the refrigerator, place the packaged chicken in a bowl and
place on the bottom shelf so the juices do not drip onto other
foods.
• Keep raw chicken in the refrigerator no more than 2 days.
• Freeze chicken immediately if you won't use it in 2 days. Frozen
whole chicken will keep one year. Pieces will keep 9 months.
• Thaw chicken in the refrigerator or microwave. Chicken thawed
in the microwave should be cooked immediately. Never thaw
chicken on the counter.
• Use hot soapy water to wash knives, cutting boards, counter tops
and hands after touching raw chicken.
• Wash the platter and utensils that have touched raw chicken with
hot soapy water before using them for cooked chicken or any
other food.
• Cook chicken until well done. All juices should be clear, not
pink.
• Cover and refrigerate leftover chicken immediately.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office . 2006.
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Chicken
What You Need to Know
& Favorite Recipes
Chicken can be a delicious, low cost meal!
There are many ways to prepare chicken.
Chicken Can Be Part of a Healthy Diet
Chicken is part of the Meat Poultry, Fish, Dry Beans, Eggs and Nut
group.
MyPyramid
Helps Build
a Healthy Diet
5-1/2 ounces per day are recommended from this group.
Chicken provides high quality protein, vitamins, and minerals needed
for good health.
Low fat cooking tips:
• Eat chicken without the skin.
• Bake, broil, or grill chicken instead of frying.
A recipe calls for cooked chicken . . .
How do I do it?
Cooked Chicken
(For salads, sandwiches and casseroles)
1 chicken, whole or cut up
3 stalks celery (optional)
2 cups water
1 teaspoon salt
1 small onion (optional)
1/4 teaspoon pepper
1. Put chicken in a kettle. Add water and remaining ingredients.
2. Bring to a boil. Cover tightly. Reduce heat and simmer one
hour or until fork tender.
3. Remove from heat and strain broth. Refrigerate chicken and
broth separately.
4. When chicken is cool, remove and throw away skin and bones.
Cut meat into chunks. Use or refrigerate immediately. A 3
pound chicken will provide about 2-1/2 cups cooked diced
chicken and about 2 cups broth.
5. You may use cooked chicken instead of red meat in many of
your favorite recipes.
Using broth
•
•
•
Fat will float to the top of refrigerated broth. Take it off
and throw it away.
Use broth and part of the cooked chicken to make soup.
Freeze broth in freezer containers or ice cube trays. Put
frozen cubes into freezer bags. Use in recipes calling for
broth.
Not all chicken is low in fat
The way a food is prepared makes a difference. Compare the
number of teaspoons of fat in these portions of chicken. (Each
teaspoon equals 4 grams of fat.)
Baked chicken without skin (3 ounces)
Breaded, fried chicken nuggets (3 ounces)
Fried chicken with skin (3 ounces)
2 chicken hot dogs (3 ounces)
Menu Idea
Picnic Chicken Salad
Corn
Peach Slices
Milk
Menu Idea
Picnic Chicken Salad
Corn
Peach Slices
Milk
Any Day's a "Picnic" Chicken Salad
Any Day's a "Picnic" Chicken Salad
Makes 6 Servings
177 calories and 8 grams of fat per serving
Makes 6 Servings
177 calories and 8 grams of fat per serving
2-1/2 cups diced, cooked chicken
1/2 teaspoon salt
1/2 cup chopped celery (optional)
1/4 cup chopped onions (optional)
2 Tablespoons chopped pickle or relish
1/2 cup light mayonnaise
2-1/2 cups diced, cooked chicken
1/2 teaspoon salt
1/2 cup chopped celery (optional)
1/4 cup chopped onions (optional)
2 Tablespoons chopped pickle or relish
1/2 cup light mayonnaise
1. Combine all ingredients
1. Combine all ingredients
2. Refrigerate until serving. Use within 1 - 2 days.
Chicken Salad does not freeze well.
2. Refrigerate until serving. Use within 1 - 2 days.
Chicken Salad does not freeze well.
How to use
How to use
1. Make chicken salad sandwiches.
1. Make chicken salad sandwiches.
2. Make a pasta salad by mixing with 2 cups cooked
pasta.
2. Make a pasta salad by mixing with 2 cups cooked
pasta.
3. Kids will love this salad served in a tomato or a
cucumber boat!
3. Kids will love this salad served in a tomato or a
cucumber boat!
Menu Idea
Baked Chicken & Vegetables
Bread
Baked Apple
Milk
Menu Idea
Baked Chicken & Vegetables
Bread
Baked Apple
Milk
Baked Chicken with Vegetables
Baked Chicken with Vegetables
Makes 6 Servings
278 calories and 6 grams of fat per serving
Makes 6 Servings
278 calories and 6 grams of fat per serving
4 potatoes, cut up
6 carrots, cut up
1 large onion, quartered
1 raw chicken, cleaned and cut up. Remove skin.
1/2 cup water
1 teaspoon thyme
1/4 teaspoon pepper
4 potatoes, cut up
6 carrots, cut up
1 large onion, quartered
1 raw chicken, cleaned and cut up. Remove skin.
1/2 cup water
1 teaspoon thyme
1/4 teaspoon pepper
1. Preheat oven to 400°.
1. Preheat oven to 400°.
2. Place potatoes, carrots and onions in a large roasting pan.
2. Place potatoes, carrots and onions in a large roasting pan.
3. Put cut up chicken on top of vegetables.
3. Put cut up chicken on top of vegetables.
4. Mix water, salt, thyme and pepper. Pour over chicken and
vegetables.
4. Mix water, salt, thyme and pepper. Pour over chicken and
vegetables.
5. Spoon juices over chicken once or twice during cooking.
5. Spoon juices over chicken once or twice during cooking.
6. Bake at 400° for one hour or more until browned and
tender.
6. Bake at 400° for one hour or more until browned and
tender.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office. 2006.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office. 2006.
At the Grocery Store
• Buy refrigerated eggs.
• Check carefully before purchasing.
Buy eggs that are clean and not
cracked or broken.
• Pack the eggs on top of the grocery
bag to prevent damage on the trip home.
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Keeping Eggs Safe
• Get the eggs home and refrigerate
immediately.
• Check to make sure none of the eggs have
been broken or cracked on the way home.
Throw away broken eggs. They are not safe to
use.
• Store eggs in the carton they come in. Keep the eggs in the
refrigerator. It is best not to store them in the door, because
they will be exposed to warm air every time the refrigerator is
open.
• Uncooked eggs can be kept in the refrigerator for 3 weeks.
Important!
Harmful bacteria in raw eggs may cause food poisoning.
To make sure foods made with eggs are safe to eat,
follow these rules:
• Be sure to cook eggs thoroughly until the whites and
yolks are firm. Eggs should not be runny.
• Serve eggs right after cooking.
• Do not eat foods that contain raw eggs (such as
cookie dough).
Based on a brochure created by Eau Claire County UW-Extension. UW-Extension provides equal
opportunities in employment and programming, including Title IX and ADA. WNEP education is
supported by the USDA Food Stamp Program, UW-Extension, FoodShare Wisconsin, and local
partners. In Wisconsin, FoodShare can help provide a healthy diet. To find out more about
FoodShare, call your local food stamp office. 2006.
Eggs
What You Need to Know
& Favorite Recipes
Eggs are low cost and
easy to prepare for any meal
-- breakfast, lunch,
or supper!
Eggs can be prepared in many different ways.
Eggs Can Be Part of a Healthy Diet
MyPyramid
Helps Build
a Healthy Diet
Creative Uses
for Eggs
• Serve eggs in
French toast, pancakes, fried rice, or use them for baking
cookies and muffins.
• Use eggs in meat dishes such as meatballs, salmon loaf, or
hamburger patties. Eggs help hold the meat together and
allow you to serve more people for less money.
• Add hard cooked eggs to tuna salad, potato salad, pasta salad,
and macaroni and cheese, or make egg salad sandwiches.
Hard Cooked Eggs
1. Put unbroken eggs in a sauce pan
and cover with cold water.
2. Heat to boiling. Cover pan and
remove from heat. Wait 20 minutes.
3. Serve eggs hot; or cool quickly in cold water.
4. Store hard cooked eggs in the refrigerator. Use within
1 week.
• Eggs are part of the Meat Poultry, Fish, Dry Beans, Eggs and
Nut group.
• 5-1/2 ounces per day are recommended from this group.
Eggs can replace meat for variety in our meals.
• Eggs provide protein, vitamins, and minerals needed for good
health.
• To lower fat and cholesterol, substituting 2 egg whites for 1
egg will work in most recipes.
Child Helper Hints
Allow your children to help when you are
cooking. It helps them become excited
about trying new foods. They will learn
about planning and preparing nutritious
meals.
Everyone should wash their hands before
touching food.
Children can:
• Help measure the ingredients.
• Break eggs into a separate bowl.
• Help blend eggs and other ingredients together.
• Get other parts of the dinner ready. For example: wash fruit,
make toast and help set the table.
Thank your children for helping!
Egg Dish Leftovers
Promptly cover and store in refrigerator no longer than 1 - 2 days.
For longer storage, freeze and use within 1 month.
Menu Idea
Baked Eggs & Cheese
Whole Wheat Toast
Broccoli
Grapes
Milk
Menu Idea
Baked Eggs & Cheese
Whole Wheat Toast
Broccoli
Grapes
Milk
Sure to Please Baked Eggs & Cheese
Sure to Please Baked Eggs & Cheese
Makes 4 Servings
212 calories, 16 grams of fat and 334 mg cholesterol per serving
Makes 4 Servings
212 calories, 16 grams of fat and 334 mg cholesterol per serving
1 Tablespoon oil
6 eggs *
1/2 cup milk
1/2 cup grated cheese
1 teaspoon garlic powder
1-1/2 teaspoons oregano
1 Tablespoon oil
6 eggs *
1/2 cup milk
1/2 cup grated cheese
1 teaspoon garlic powder
1-1/2 teaspoons oregano
1. Preheat oven to 350°.
1. Preheat oven to 350°.
2. Put oil in a medium baking dish or small cake pan
and heat in the oven for a few minutes.
2. Put oil in a medium baking dish or small cake pan
and heat in the oven for a few minutes.
3. In a bowl, beat eggs. Mix in remaining
ingredients. Pour into hot pan.
3. In a bowl, beat eggs. Mix in remaining
ingredients. Pour into hot pan.
4. Bake 20 minutes or until eggs are firm. Serve
immediately.
4. Bake 20 minutes or until eggs are firm. Serve
immediately.
* 4 eggs and 4 egg whites may be used instead of
6 eggs to reduce fat and cholesterol.
* 4 eggs and 4 egg whites may be used instead of
6 eggs to reduce fat and cholesterol.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office . 2006.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office.. 2006.
Menu Idea
Flavorful Fried Rice
Green Beans
Apple Slices
Milk
Menu Idea
Flavorful Fried Rice
Green Beans
Apple Slices
Milk
Flavorful Fried Rice
Flavorful Fried Rice
Makes 6 Servings
249 calories, 10 grams of fat and 213 mg cholesterol per serving
Makes 6 Servings
249 calories, 10 grams of fat and 213 mg cholesterol per serving
2 Tablespoons cooking oil or margarine
1 cup rice, regular uncooked (not instant)
3 Tablespoons minced onion
1/2 cup carrots, chopped or grated
2 cups water
6 eggs beaten*
1/4 cup milk
1/2 cup peas
2 Tablespoons soy sauce
2 Tablespoons cooking oil or margarine
1 cup rice, regular uncooked (not instant)
3 Tablespoons minced onion
1/2 cup carrots, chopped or grated
2 cups water
6 eggs beaten*
1/4 cup milk
1/2 cup peas
2 Tablespoons soy sauce
1. In a fry pan over medium heat, cook rice, minced onion,
and carrots in oil, stirring often until lightly browned.
2. Slowly add water. Reduce heat, cover and simmer until
liquid is absorbed and rice is tender, about 20 minutes.
3. Beat eggs in bowl. Stir in milk, peas, and soy sauce. Pour
over hot rice mixture in fry pan.
4. Cook on medium heat. A mixture begins to thicken, gently
draw a spatula across bottom and sides of pan. This allows
egg mixture to cook. Continue until eggs are firm.
1. In a fry pan over medium heat, cook rice, minced onion,
and carrots in oil, stirring often until lightly browned.
2. Slowly add water. Reduce heat, cover and simmer until
liquid is absorbed and rice is tender, about 20 minutes.
3. Beat eggs in bowl. Stir in milk, peas, and soy sauce. Pour
over hot rice mixture in fry pan.
4. Cook on medium heat. A mixture begins to thicken, gently
draw a spatula across bottom and sides of pan. This allows
egg mixture to cook. Continue until eggs are firm.
* 4 eggs and 4 egg whites may be used instead of 6 eggs to
reduce fat and cholesterol.
* 4 eggs and 4 egg whites may be used instead of 6 eggs to
reduce fat and cholesterol.
Cooperative Extension • Family Living Programs
To become more
active, take
advantage of any
chance to get
moving. . .
• take walks with your children.
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Let's Get Our Kids Moving!
• have your children help you
rake leaves or shovel snow.
• play actively with your kids:
take a nature hike or play catch.
• check out physical activity programs
in neighborhood or community centers
and encourage your child to join.
• arrange to have your child walk or
ride a bike to school.
If safety is a concern, get together
with other parents and take turns
walking or biking to school with a
group of children.
This information is published by the University of Wisconsin Cooperative Extension
Service in cooperation with USDA and Wisconsin counties. An EEO/Affirmative Action
employer, University of Wisconsin Cooperative Extension provides equal opportunities in
employment and programming, including Title IX and ADA requirements.
2000
Physical activities can be fun, and help kids:
• build healthy bones and muscles
• improve strength and fitness
• feel good about themselves
Plan to help your child
be more physically active:
Write down ideas for increasing your child's activity
level and check those that you've done. Activities may
include some things your child already does - such as
playing with friends at home or on the school
playground. These can be done in short spurts, 10
minutes here, 5 minutes there. Try to add up 60
minutes or more over the course of your child's day.
Include
physical activity
in your child's daily life:
Some things I could do to help my child be more active:
ü
1.
2.
• children need at least 60 minutes of physical activity
every day. It can be done all at once or in several
short periods of time during the day.
3.
• set a good example for your children by being active
yourself.
4.
• encourage your child to be physically active at school
by playing tag and jumping rope, or by taking part in
physical education classes and programs.
• encourage your child to be physically active at home
by riding bikes and playing with friends.
• encourage your children and other family members to
spend more time in active play and less time watching
television or using a computer.
Remember:
• More physical activity is better than less, and any is
better than none.
• Enjoy being active with your child!
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Cream of Broccoli Soup
Makes 4 servings
(1 serving is 1-1/2 cup)
3/4 cup water
1 pound of fresh broccoli, chopped*
1 - 2 stalks celery, chopped (about 3/4 cup)
1 medium onion, chopped (about 1/2 cup)
Making
Casseroles and Soups
with a White Sauce
Prepare 3 cups of Basic White Sauce (double the recipe
inside). Heat water to boiling and add vegetables. Cook 5-6
minutes until tender. Heat prepared white sauce; add cooked
vegetables and cooking water. Stir and heat until bubbly.
Serve.
* You can also use a 10 ounce box or 16 ounce bag of
frozen chopped broccoli in place of the fresh broccoli.
Save money by making tasty
soups and casseroles that use
leftover meat, rice or noodles
and vegetables.
This information is published by the University of Wisconsin Cooperative Extension Service
in cooperation with USDA and Wisconsin counties. An EEO/Affirmative Action employer,
University of Wisconsin Cooperative Extension provides equal opportunities in employment
and programming, including Title IX and ADA requirements. 2002.
White sauce can be used instead of
canned cream of mushroom, cream of
celery or cream of chicken soup in
many recipes.
In place of one can of creamed soup, use one of the
following:
• Make 1-1/2 cups of white sauce using this recipe White Sauce (Makes 1-1/2 cup)
1 Tablespoon margarine
4 teaspoons flour
1-1/4 cup lowfat milk
Melt margarine over low heat. Blend in flour and cook
until the mixture is bubbly. Remove from heat. While
stirring, slowly add milk. Cook mixture over low heat,
stirring constantly until it thickens.
• Make 1-1/2 cups of white sauce using a mix Stir together 1/3 cup Dry White Sauce Mix (below)
and 1-1/4 cup water in a sauce pan. Cook and stir
over medium heat until thick.
Dry White Sauce Mix
2 cups nonfat dry milk powder
3/4 cup cornstarch
1/2 teaspoon thyme (optional)
1/4 teaspoon pepper
Combine all ingredients. Stir well. Store in airtight
container.
OPTIONAL: For extra flavor - add 1 to 2 Tablespoons
chicken bouillon granules (regular or reduced sodium)
to the mix. Stir well.
Create a Casserole
Makes 4 servings
(one serving is 1-1/2 cups)
Vegetables
(about 1 cup)
mixed vegetables
tomatoes
corn
green beans
cooked and cubed:
acorn squash
zucchini
potatoes
broccoli
peas
cabbage
Meat, Chicken, Fish,
Eggs, Dried Beans
or Peas and Nuts
(1 to 2 cups)
tuna fish
cooked meat:
hamburger
turkey
chicken
pork
hard cooked eggs
cooked lentils
cooked split peas
cooked navy or
pinto beans
Cereal, Rice
or Pasta
(2 cups)
cooked noodles
cooked macaroni
cooked rice
cooked spaghetti
cooked barley
cooked bulgar
Prepare a Casserole by following these steps:
1. Prepare 1-1/2 cups white sauce (recipes at left).
2. Choose one ingredient from each list above.
3. Add other flavorings such as 1 teaspoon onion powder
and/or 1/4 cup Parmesan cheese.
4. Mix ingredients together.
5. Heat thoroughly in oven or on top of stove.
In oven: Place ingredients in a covered casserole dish.
Bake at 350° for 35 - 40 minutes. Serve hot.
On top of stove: Place ingredients in a large skillet.
Simmer until bubbly. Serve hot.
1 serving using diced turkey has 360 calories and 9 grams of fat.
Ingredient List
People who have special dietary needs because of
allergies, health or religious reasons will find the
ingredient labeling helpful:
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
* Ingredient labeling is required on almost all
foods. Even simple foods like mayonnaise,
bread and ice cream must have ingredient
lists.
* Common allergens are listed. Food labels
must state, in plain English, whether a
product has milk, eggs, fish, shellfish, tree
nuts, peanuts, wheat, or soybeans.
* The percentage of a juice beverage that is
really fruit juice must be stated.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office. 2006.
Nutrition Labels
Serving sizes are in common
household measurements.
Nutrition Facts
Serving Size 2.5 oz. (70 g/about 1 cup)
Servings Per Container about 3
Amount Per Serving (as prepared)
Calories 410
Nutrients listed are important to
the health of today's consumer.
Calories from Fat 170
% Daily Value*
Total Fat 18g
Saturated Fat 4g
Trans Fat 0g
Cholesterol 10mg
Sodium 710mg
Total Carbohydrate 49g
Dietary Fiber 1g
Sugars 9g
Protein 11g
Vitamin A 15%
Calcium 10%
•
•
% Daily Value shows how a food
fits into the overall daily diet.
28%
21%
4%
30%
16%
6%
Vitamin C 0%
Iron 15%
These numbers can help you
avoid eating too much fat,
saturated fat, trans fat,
cholesterol and sodium.
These numbers can help you
get enough dietary fiber,
vitamin A, vitamin C,
calcium and iron.
* Percent Daily Values are based on a 2,000
calorie diet. Your daily values may be higher or
lower depending on your calorie needs:
Calories:
Total Fat
Less than
Saturated Fat Less than
Cholesterol
Less than
Sodium
Less than
Total Carbohydrate
Fiber
2,000
2,500
65g
80g
20g
25g
300mg
300mg
2,400mg 2,400mg
300g
375g
25g
30g
Calories per gram:
Fat 9
•
Carbohydrate 4
•
Protein 4
Daily Values are based on
recommended nutrient intakes
when eating 2,000 calories per day.
Daily Values are also listed for
persons eating 2,500 calories per
day.
At the Grocery Store
Cooperative Extension • Family Living Programs
When choosing ingredients for one
dish meals, consider these money
saving tips:
• Shop sales! Buy large packages of
meat and chicken. Cook and freeze
in separate small packages. Plan meals to use the meat.
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
• Buy larger packages of pasta like macaroni. They are often a
better deal than smaller packages.
• Select fresh vegetables in season.
• Purchase brown rice or regular white rice. They cost less than
instant rice.
• Choose store brands of frozen or canned vegetables instead of
national brands.
One Dish Meals
What You Need to Know
& Favorite Recipes
Keeping One Dish Meals Safe
• At the store, select frozen foods and meat last.
Check expiration dates on meats.
One dish meals can be low cost,
quick and easy.
• Freeze meat if you will not use it in 2 days.
• Refrigerate meats until you are ready to prepare them. Never
leave meat on the counter at room temperature.
• Keep one dish meals hot until serving.
• If you have leftovers, promptly cover and store in the
refrigerator no longer than 1-2 days. For longer storage, freeze
up to 1 month.
• Reheat leftovers until bubbling hot before serving.
Based on a brochure created by Eau Claire County UW-Extension. UW-Extension provides equal
opportunities in employment and programming, including Title IX and ADA. WNEP education is
supported by the USDA Food Stamp Program, UW-Extension, FoodShare Wisconsin, and local
partners. In Wisconsin, FoodShare can help provide a healthy diet. To find out more about
FoodShare, call your local food stamp office. 2006.
Be creative and combine a variety of foods.
MyPyramid
Helps Build a Healthy Diet
One Dish Meals Can Be
Part of a Healthy Diet
Healthy Tips:
• Use lean meat and trim off the visible fat. Remove skin
from chicken and fish.
• Brown meat and drain the fat that cooks out before
adding other ingredients.
Combine foods from different food groups
into a one dish meal.
• Use lots of vegetables, rice, noodles, dry beans or peas.
Dry beans and peas have a lot of protein with very little
fat.
One dish meals can provide
carbohydrates, protein, vitamins and
minerals.
• Use a small amount of sharp or aged cheese, like
parmesan or sharp cheddar, to get plenty of taste with
Be Creative!
Make a one dish meal to serve 4 to 6. Use ingredients from
different food groups. Include:
• 1-1/2 to 2 cups cubed, cooked meat, poultry or fish, or drained
ground beef or turkey, or cooked beans.
• 1-1/2 to 2 cups cooked, diced potatoes, or cooked rice, pasta or
barley.
• 1-1/2 to 2 cups vegetables (fresh, canned or leftover).
• 1-1/2 to 2 cups tomato sauce or cream soup or white sauce.
• Season to taste. Use little salt.
1. Mix all ingredients together.
2. Put ingredients in a casserole dish. Cover. Bake at 350° for 30
minutes. Uncover and bake 15 more minutes. OR
Cook on top of stove. Place ingredients in a large skillet.
Cover. Simmer on top of stove until bubbly. Serve hot.
Child Helper Hints
Allow your children to help when you are
cooking. It helps them become excited
about trying new foods. They will learn
about planning and preparing nutritious
meals.
Everyone should wash their hands before
touching food.
Children can:
• Choose their favorite ingredients to create a new meal.
• Stir the ingredients together.
• Set the table.
• Make place cards for the table.
Remember:
• Keep directions simple. Explain one direction at a time.
• Be patient. Allow your children to do simple tasks by
themselves.
• Children feel good when they can say, "I helped!"
• Thank them for helping.
Menu Idea
Sensational Six-Layer Dinner
Whole Wheat toast
Fruit Salad
Milk
Menu Idea
Sensational Six-Layer Dinner
Whole Wheat toast
Fruit Salad
Milk
Sensational Six-Layer Dinner
Sensational Six-Layer Dinner
Makes 6 Servings
333 calories and 15 grams of fat per serving
Makes 6 Servings
333 calories and 15 grams of fat per serving
2 - 3 medium raw potatoes, sliced
2 cups sliced carrots
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup sliced onion
1 pound hamburger, browned and drained
1-1/2 cups green beans
1 can tomato soup
2 - 3 medium raw potatoes, sliced
2 cups sliced carrots
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup sliced onion
1 pound hamburger, browned and drained
1-1/2 cups green beans
1 can tomato soup
VARIATIONS:
• Use peas or corn instead of green beans.
• Use your favorite cream soup instead of tomato
soup.
VARIATIONS:
• Use peas or corn instead of green beans.
• Use your favorite cream soup instead of tomato
soup.
1. Grease baking pan or casserole dish.
1. Grease baking pan or casserole dish.
2. Layer ingredients in order given. Cover.
2. Layer ingredients in order given. Cover.
3. Bake at 350° for 45 minutes or until tender.
3. Bake at 350° for 45 minutes or until tender.
4. Uncover and bake 15 more minutes.
4. Uncover and bake 15 more minutes.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office. 2006.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office. 2006.
Menu Idea
Tasty Tuna Casserole
Carrot Sticks
Apple Slices
Milk
Menu Idea
Tasty Tuna Casserole
Carrot Sticks
Apple Slices
Milk
Tasty Tuna Casserole
Tasty Tuna Casserole
Makes 5 Servings
402 calories and 11 grams of fat per serving
Makes 5 Servings
402 calories and 11 grams of fat per serving
8 ounces macaroni or noodles
2 Tablespoons margarine or butter
1/4 cup chopped onion
1/4 cup flour
1/2 teaspoon salt
1/4 teaspoon pepper
2 cups milk
1 can (16 ounces) peas, drained
1 can (6-1/2 ounces) tuna, drained
1/2 cup cheddar cheese, grated
seasoned bread crumbs (optional)
1. Cook noodles in boiling water following directions on
package. Drain.
2. While noodles are cooking, melt margarine in a skillet.
Cook onions in the margarine until tender.
3. Stir flour and seasonings into margarine and onion mixture.
4. Gradually add milk and cook until mixture thickens,
stirring often.
5. Add drained peas and tuna, noodles, and cheese. Mix
together.
6. Heat thoroughly in skillet and serve, or put in a casserole
dish, top with seasoned bread crumbs, and bake at 350° for
30 minutes.
8 ounces macaroni or noodles
2 Tablespoons margarine or butter
1/4 cup chopped onion
1/4 cup flour
1/2 teaspoon salt
1/4 teaspoon pepper
2 cups milk
1 can (16 ounces) peas, drained
1 can (6-1/2 ounces) tuna, drained
1/2 cup cheddar cheese, grated
seasoned bread crumbs (optional)
1. Cook noodles in boiling water following directions on
package. Drain.
2. While noodles are cooking, melt margarine in a skillet.
Cook onions in the margarine until tender.
3. Stir flour and seasonings into margarine and onion mixture.
4. Gradually add milk and cook until mixture thickens,
stirring often.
5. Add drained peas and tuna, noodles, and cheese. Mix
together.
6. Heat thoroughly in skillet and serve, or put in a casserole
dish, top with seasoned bread crumbs, and bake at 350° for
30 minutes.
Regular Physical Activity is
Good for Your Health
In addition to helping to control your weight, research
shows that regular physical activity can reduce your risk
for the following diseases and conditions:
• Heart Disease. Daily physical activity can help
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
prevent heart disease by strengthening you heart
muscle, lowering your blood pressure, improving
your cholesterol levels, and improving blood flow.
• Obesity. Physical activity helps to reduce body fat
by building muscles and using more calories.
• Back Pain. By increasing muscle strength and
endurance, and improving flexibility and posture,
regular activity may help to prevent back pain.
• Osteoporosis. Regular weight-bearing activity
promotes bone formation and may prevent many
forms of bone loss associated with aging.
• Type 2 Diabete. By reducing body fat, physical
activity can help to prevent and control this type of
diabetes.
This information is published by the University of Wisconsin Cooperative Extension Service in
cooperation with USDA and Wisconsin counties. An EEO/Affirmative Action employer,
University of Wisconsin Cooperative Extension provides equal opportunities in employment
and programming, including Title IX and ADA requirements. 2002.
Physical Activity
and
Your Health
Regular physical activity
can help control your weight.
Physical activity helps to control
your weight by using excess calories
that otherwise would be stored as fat. Your body weight
is regulated by the number of calories you eat and use
each day. Everything you eat contains calories, and
everything you do uses calories, including sleeping,
breathing, and digesting food. Any physical activity in
addition to what you normally do will use extra calories.
Regular physical activity
is good for your health and your weight.
Regular physical activity is an important part of
effective weight maintenance or weight loss. It also
can help prevent several diseases and improve your
overall health.
It does not matter what type of physical activity you
perform -- sports, planned exercise, household
chores, yard work, or work-related tasks -- all are
beneficial. Studies show that even inactive people can
benefit their health if they accumulate 30 minutes or
more of physical activity per day.
Regular physical activity, combined with healthy
eating habits, is the most efficient and healthful way
to control your weight. Whether you are trying to lose
weight or maintain weight, physical activity is
important to include in your lifestyle.
Finding the right balance.
When you eat more calories than
you need to perform your day's
activities, your body stores the
extra calories and you gain weight.
When you eat fewer calories than
you use, your body uses the stored
calories and you lose weight.
When you eat the same amount of
calories as your body uses, your
weight stays the same.
Convenience Foods
Some convenience foods can save you time and money.
These include:
-
frozen juice concentrate
pancake mix
cake mix
spaghetti sauce
canned soup
canned fruits and vegetables
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Other convenience foods are expensive and save little
time. These include:
-
meat "helpers"
seasoned rice mix
some frozen dinners
coating mix for meat and poultry
salad dressing
Try this easy, low cost recipe for salad dressing.
Sweet Red Russian Dressing
Makes 1 cup (serving size 2 Tablespoons)
1 cup catsup
1/4 cup vinegar
1/2 teaspoon pepper
1 teaspoon garlic powder
2 Tablespooons brown sugar
1 teaspoon vegetable oil (optional)
Combine all ingredients in a jar with lid and shake well.
Refrigerate.
1 serving has 50 calories.
This information is published by the University of Wisconsin Cooperative Extension Service
in cooperation with USDA and Wisconsin counties. An EEO/Affirmative Action employer,
University of Wisconsin Cooperative Extension provides equal opportunities in employment
and programming, including Title IX and ADA requirements. 2002.
SHOPPING
TIPS
To Stretch Your Food Dollar
Follow These Steps
To Get The Most
For Your Food Dollar
At home
At the store
Get ready
Write
Check for
Plan
• Stick to your list
• Compare prices (store brands and sale
items may not always be the best buy)
• Check higher and lower shelves for
less costly items
• Take list and coupons
• Avoid shopping when tired, hungry or rushed
• Decide whether to buy a convenience food or
make it yourself (see back)
• Grocery list
• Sale price next to
item on the list
• Food you have on hand and
what you will need
• Newspaper ads for weekly specials
• Coupons for items you use
• Meals and snacks for several days
• Many different types of food:
* Bread, cereal, rice and pasta * Vegetables * Fruit
* Milk, yogurt and cheese * Meat, poultry, fish, dry beans, eggs and nuts
• Handle and store
food properly to
reduce waste
Cooperative Extension • Family Living Programs
Keeping Soup Safe
• Divide large amounts of hot leftovers into
shallow containers - less than 3 inches deep - for quick
cooling in the refrigerator. Use within 3-4 days.
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
• Freeze soup for longer storage. Leave 1/2" space at top of
container. Use within 2-3 months.
• Thaw frozen soups in the refrigerator or microwave. Do not
thaw on the kitchen counter.
Soup
• To reheat soup, heat to boiling over low heat. Add water if
the soup is too thick.
What You Need to Know
& Favorite Recipes
Stretch your food dollars with
soup-er meals!
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office. 2006.
Take time to prepare homemade soup.
You'll enjoy the fresh flavor.
Soups Can Be Part of a Healthy Diet
Soups can include foods from
several food groups.
MyPyramid
Helps Build
a Healthy Diet
Soups can provide high quality
protein, fiber, and vitamins and
minerals needed for good health.
Homemade soups can be lower
in salt than canned soups if you
use herbs for flavoring instead of
salt.
Soup-er Ideas . . .
Be Creative!
• A cup of soup
makes a delicious,
nutritious snack.
Planning Ahead for Making Soup
• Freeze leftover cooked vegetables and liquid from cooked
vegetables. When you are ready to make soup, add these
leftovers, cooked meat and seasonings for a special
homemade soup.
• Freeze leftover cooked meat to use in soup.
• A cup or bowl of soup
plus a sandwich or salad
makes a light meal.
• In a hurry? Use your favorite canned soup. Add extra frozen
or canned vegetables and leftover cooked meat or cooked dry
beans.
• Make Soup Toppers -- sprinkle soup with:
- homemade croutons
-
grated carrot
grated cheese
popcorn
fresh or dried herbs
• Make a broth for soup from beef, pork, ham, chicken or
turkey bones.
How to Make Soup Broth
1. Place bones and meat pieces in a large pot and cover with
water.
2. Bring to a boil; simmer for 3 hours.
3. Throw bones away and refrigerate broth and meat.
4. When broth is cold, skim fat off the top and throw fat away.
5. Freeze broth if not using within 3 days.
6. Use in recipes that call for meat broth.
Hearty Vegetable Beef Soup
Makes 4 Servings
234 calories and 8 grams of fat per serving
2 cups broth
2 cups mixed vegetables
1 teaspoon thyme
1 can (16 ounces) tomatoes, cut up
1/4 teaspoon salt
1 cup cooked beef, diced
dash pepper
2 ounces (about 1-1/4 cups) noodles
1 bay leaf
or macaroni, uncooked
1. Heat broth
2. Add vegetables, meat, and seasonings.
3. Bring to boil, reduce heat, and boil gently, uncovered, for
15 minutes.
4. Add noodles. Cook 10 minutes or until noodles are tender.
5. Remove bay leaf and serve.
Hearty Vegetable Beef Soup
Peach Half Filled with
Lowfat Cottage Cheese
Dinner Roll
Milk
Menu
Ideas
Creamy Potato Soup
Corn Bread
Salad
Pears
Milk
Hearty Vegetable Beef Soup
Makes 4 Servings
234 calories and 8 grams of fat per serving
2 cups broth
2 cups mixed vegetables
1 teaspoon thyme
1 can (16 ounces) tomatoes, cut up
1/4 teaspoon salt
1 cup cooked beef, diced
dash pepper
2 ounces (about 1-1/4 cups) noodles
1 bay leaf
or macaroni, uncooked
1. Heat broth
2. Add vegetables, meat, and seasonings.
3. Bring to boil, reduce heat, and boil gently, uncovered, for
15 minutes.
4. Add noodles. Cook 10 minutes or until noodles are tender.
5. Remove bay leaf and serve.
Hearty Vegetable Beef Soup
Peach Half Filled with
Lowfat Cottage Cheese
Dinner Roll
Milk
Menu
Ideas
Creamy Potato Soup
Corn Bread
Salad
Pears
Milk
Creamy Potato Soup
Creamy Potato Soup
Makes 4 Servings
211 calories and 6 grams of fat per serving
3 raw potatoes, diced
1 Tablespoon butter
1/4 cup shredded carrots
3 cups lowfat milk
1/4 cup chopped celery
salt
1/4 cup chopped onion
pepper
1. Put potatoes, carrots, celery, and onions in a pot with just
enough water to cover. Cook until tender.
2. Add butter and milk and heat until very hot (but not boiling).
3. Add salt and pepper or other seasonings to taste.
VARIATION: For thicker soup, add instant mashed potato flakes.
Makes 4 Servings
211 calories and 6 grams of fat per serving
3 raw potatoes, diced
1 Tablespoon butter
1/4 cup shredded carrots
3 cups lowfat milk
1/4 cup chopped celery
salt
1/4 cup chopped onion
pepper
1. Put potatoes, carrots, celery, and onions in a pot with just
enough water to cover. Cook until tender.
2. Add butter and milk and heat until very hot (but not boiling).
3. Add salt and pepper or other seasonings to taste.
VARIATION: For thicker soup, add instant mashed potato flakes.
Menu Idea
Wisconsin Chicken-Corn Soup
Toast
Carrot and Celery Sticks
Sliced Fruit
Milk
Menu Idea
Wisconsin Chicken-Corn Soup
Toast
Carrot and Celery Sticks
Sliced Fruit
Milk
Wisconsin Chicken-Corn Soup
Wisconsin Chicken-Corn Soup
Makes 6 Servings
209 calories and 5 grams of fat per serving
Makes 6 Servings
209 calories and 5 grams of fat per serving
1 chicken or
1 cup chopped celery
2 -3 pounds chicken pieces
2 cups corn (fresh, frozen
8 cups water
or canned)
1/2 teaspoon salt
2 ounces (about 1-1/4 cups)
1/4 teaspoon pepper
noodles or macaroni,
1 large onion, chopped
uncooked
1. Cook chicken in water until tender.
2. Remove chicken from broth. Put in bowl. Cover and chill
in refrigerator.
3. Pour broth into another bowl. Chill in refrigerator.
4. When chicken is cool enough to handle, remove meat from
bones. Throw away bones and skin.
5. Cut chicken into bite sized pieces. Refrigerate.
6. When broth is cold, skim fat off the top and throw the fat
away.
7. Bring broth to a boil; add chopped onion, celery, salt and
pepper. Cook 5 to 8 minutes. Add corn and noodles.
Cook 5 - 8 more minutes or until noodles are done. Add
cooked chicken and heat.
1 chicken or
1 cup chopped celery
2 -3 pounds chicken pieces
2 cups corn (fresh, frozen
8 cups water
or canned)
1/2 teaspoon salt
2 ounces (about 1-1/4 cups)
1/4 teaspoon pepper
noodles or macaroni,
1 large onion, chopped
uncooked
1. Cook chicken in water until tender.
2. Remove chicken from broth. Put in bowl. Cover and chill
in refrigerator.
3. Pour broth into another bowl. Chill in refrigerator.
4. When chicken is cool enough to handle, remove meat from
bones. Throw away bones and skin.
5. Cut chicken into bite sized pieces. Refrigerate.
6. When broth is cold, skim fat off the top and throw the fat
away.
7. Bring broth to a boil; add chopped onion, celery, salt and
pepper. Cook 5 to 8 minutes. Add corn and noodles.
Cook 5 - 8 more minutes or until noodles are done. Add
cooked chicken and heat.
Leftovers
Leftovers
Promptly cover and store in refrigerator no longer than 3 - 4 days.
Reheat to boiling before serving.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office. 2006.
Promptly cover and store in refrigerator no longer than 3 - 4 days.
Reheat to boiling before serving.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office . 2006.
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Meat Sauce for Spaghetti
Makes 4 servings (2/3 cup each)
1/2 pound lean ground beef or ground turkey
1 medium onion, chopped
1 jar or can (16 ounces) of spaghetti sauce
Brown ground meat and onion; drain fat. Add
spaghetti sauce. Simmer 10 - 15 minutes to heat
thoroughly. Stir as needed. Serve over cooked
spaghetti or other noodles.
1 serving of sauce has 220 calories and 12 grams fat.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office. 2006.
Tips for
Preparing and Serving
Meat with Less Fat
1.
Trim fat and skin from meat before
eating
• Trim off the fat
and skin from meat
and poultry.
Eat less meat
A deck of cards is
about the size of
3 ounces of meat,
poultry or fish.
• Remove fat from
canned meats.
For many adults, this
is half or more of the
amount they need for
the whole day.
• Buy tuna packed in water.
2.
3.
Cook meats by . . .
baking
boiling
grilling
broiling
microwaving
stir-frying
• Drain off fat after browning meat.
• Cook with little or no added fat, use non-stick
pans.
• Use half the amount of meat called for in soup
and chili.
• Chill cooked meat, soups and stews and remove
the solid fat layer from the top.
When you eat less meat, add more grains, fruits and
vegetables to your meal. For example, the following
meal has lots of different foods and has less fat than a
fried chicken dinner.
1 small baked skinless
chicken leg and thigh
1 plain baked potato
1 slice bread
1/2 cup peas/carrots
1 pat margarine
1 piece of fresh fruit
Protect Your Family.
Follow these food safety steps:
Cooperative Extension • Family Living Programs
• To kill O157: Cook meat and hamburger to 160ºF (until the
juices run clear); cook chicken to 180°F (until the juices run
clear).
• At restaurants, return any undercooked food for further
cooking.
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
• Don’t drink raw milk.
• Use only safe, treated water.
• Wash all fruits and vegetables before eating, even those that
you purchase from the grocery store.
• Wash your hands with warm, soapy water before cooking or
eating, and after using the bathroom.
• Wash knives and cutting boards with hot, soapy water after
working with raw meat and chicken.
• Keep raw meat and chicken separate from fresh fruits and
vegetables in the refrigerator and on the counter.
• Be aware that children, the elderly, and people who are
already sick should be extra careful. These persons should not
consume the following foods:
• Unpasteurized cider
• Raw or rare hamburger
• Alfalfa sprouts
• Raw (unpasteurized) milk and cheese made from raw milk
Food in the supermarket today is generally safe to eat, but a little
care taken in your kitchen - like cooking hamburgers thoroughly will help keep your family safe and healthy.
This information is published by the University of Wisconsin Cooperative Extension
Service in cooperation with USDA and Wisconsin counties. An EEO/Affirmative Action
employer, University of Wisconsin Cooperative Extension provides equal opportunities
in employment and programming, including Title IX and ADA requirements.
2000
Food Safety Alert!
Protecting your family:
What you should
know about
E.coli O157:H7
E. coli O157:H7 at a Glance
The bacteria E. coli O157:H7, also just
known as O157, is a rare but dangerous type
of E. coli. Some animals carry the bacteria. It
can be transferred from animal to animal,
from animal to human, and from person to
person through close contact. You can
become infected by eating contaminated food.
Food Sources
Children and adults have become sick from
consuming under-cooked hamburger, raw
milk, unpasteurized juice and cider,
contaminated water, and vegetables fertilized
with cow manure- all foods that may be
contaminated with E.coli O157:H7.
The Illness
O157 is a dangerous bacteria. Just a few of
these bacteria can make you sick. If you eat
contaminated food or water, you will begin to
feel sick after 2-10 days. The illness normally
lasts for one week. People who are infected
may suffer bloody diarrhea, cramps and fever.
Complications
Young children, the elderly, pregnant women
and those who are already sick may become
extremely ill. Children may develop HUS
(hemolytic uremic syndrome) that can cause
kidney failure, brain damage, strokes and
seizures. Children and the elderly are most at
risk of death from this illness.
Yogurt with a Crunch
Makes 1 serving
6 to 8 ounces plain or flavored
lowfat yogurt
1/4 to 1/2 cup ready-to-eat
breakfast cereal
1/4 to 1/2 cup sliced or chopped fruit
(from frozen, canned or fresh)
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Place all ingredients in a bowl or large cup. Stir and eat with a
spoon.
1 serving has about 300 calories and 3 grams of fat.
Eat Breakfast!
French Toast
Makes 4 servings
3 eggs
1/2 cup lowfat milk
1/4 teaspoon salt
8 slices day-old bread
Spray or lightly grease large fry pan. Beat eggs, milk and salt
together with a fork; pour mixture into a shallow bowl. Dip
bread slices one at a time into egg mixture, turning to coat both
sides. Place bread on hot fry pan. Cook until golden brown;
turn and cook second side until golden brown. Serve hot with
fruit or syrup.
1 serving has 200 calories and 6 grams of fat.
This information is published by the University of Wisconsin Cooperative Extension Service in
cooperation with USDA and Wisconsin counties. An EEO/Affirmative Action employer,
University of Wisconsin Cooperative Extension provides equal opportunities in employment
and programming, including Title IX and ADA requirements. 2002.
Available in Spanish as !Desayune¡ - with different recipes
Any nutritious food you enjoy is good for breakfast.
You might like to try:
-
Leftover pizza
Sandwiches
Soup
Lowfat cottage cheese with fruit
Peanut butter toast and a glass of milk
Tortillas and beans with salsa
Cereal and milk with
banana slices
- Rice with milk and fruit
Everyone
needs to eat breakfast
• to provide energy for the
body to start the day.
• to reduce hunger all day.
If you don't have time for breakfast at home . . .
take something with you.
Breakfasts to go:
Children who eat breakfast
are better prepared to learn
and play.
- Yogurt and fruit
- Crackers and cheese
- Peanut butter and banana
sandwich
- Fresh fruit
- Dry cereal
- Flour tortilla topped with
melted cheese
Recetas para el desayuno
Huevos Revueltos con Papas
(Patatas)
Rinde 4 porciones
4 papas (patatas) medianas,
1 cucharada aceite
cocidas
4 huevos
1/2 taza cebolla picada
2 cucharadas queso rallado
Corte las papas (patatas) en cúbitos. Caliente el aceite en un
sartén grande. Eche las papas (patatas) y la cebolla al aceite y
cocine al fuego mediano - alto hasta que estén doradas. Mueva
las verduras cocidas a un lado del sartén. Mezcle los huevos en
un cuenco con un tenedor. Eche los huevos al lado vacío del
sartén y cocine, revolviéndolos hasta que estén cocidos. Con
cuidado mezcle los huevos con las papas y la cebolla. Eche el
queso encima. Sirva con tortillas y salsa.
1 porción contiene 243 calorías, 10 gramos de grasa.
Avena con Uvas Pasas
Rinde 3 porciones
2 tazas agua
o leche de baja grasa ("low -fat")
1/2 cucharadita sal
2 cucharadas uvas pasas
1 taza avena
En una olla mediana, eche el agua o la leche, el sal y las uvas
pasas. Hierva. Añada la avena, revolviendo bien, y hiérvala
otra vez. Hierva por 1 minuto. Quítela del fuego. Para tener
una avena más cremosa, añada la avena al agua o la leche antes
de calentarla.
Una porción hecha con leche de baja grasa contiene 135 calorías y 3 gramos
de grasa. Una porción hecha con agua contiene 67 calorías y 1 gramo de grasa.
Esta información es publicada por la Extensión Cooperativa de la Universidad de Wisconsin en
coopera- ción con el USDA y los condados de Wisconsin. La Extensión de la Universidad de
Wisconsin provee oportunidades iguales en el empleo y el programeando incluyendo el Título
IX y los requisitos del ADA. 2002.
Esta publicación también está en inglés Eat Breakfast! - con recetas diferentes
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
¡Desayune!
¿Porque debe Ud. desayunar?
• Su cuerpo necesita la
alimentación como un
carro necesita la gasolina
- le da a Ud. la energía.
• Desayunar ayuda a
reducir el hambre todo el
día.
Cualquier alimento saludable que a Ud. le gusta es
bueno para el desayuno. Quizas a Ud. le gustaría
probar:
-
Pizza
Tacos
Sopa
Sandwich (bocadillo, emparedado)
Huevos revueltos con papas (patatas)
(receta al revés)
- Tortillas y frijoles con salsa
- Cereal con leche y trozos
de plátano (guineo)
- Arroz con leche y fruta
Los niños que desayunan
pueden estar más vivos y
listos para concentrar.
Si no tiene Ud. tiempo para desayunar en la casa ...
lleve algo.
Los desayunos para llevar
-
Yogurt y fruta
Galletas y queso
Fruta fresca
Sandwich (bocadillo, emparedado)
Tortillas con queso o crema de cacahuete (maní)
How much fat is in fast food breakfast
choices?
Teaspoons of fat*
Plain biscuit or
English muffin with egg and cheese
Danish pastry or
biscuit with ham and egg
Scrambled eggs
and sausage
Biscuit with
sausage and egg
* 1 teaspoon = 4 grams of fat
NOTE: These are just examples. Fat content varies based on such
things as the portion size or amount of dressing or cheese
included. Most fast food restaurants will supply nutrition
information if you ask.
Lowfat choices for breakfast include:
English muffin with jam
lowfat or nonfat muffins
pancakes with syrup
fruit juice
bagels
This information is published by the University of Wisconsin Cooperative Extension Service in
cooperation with USDA and Wisconsin counties. An EEO/Affirmative Action employer,
University of Wisconsin Cooperative Extension provides equal opportunities in employment
and programming, including Title IX and ADA requirements. 2002.
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Food To Go
Food from fast food restaurants can be
easy, fun and healthy. Choose fast food
with less fat.
Will the food I choose make a difference
in how much fat I get?
YES!
Teaspoons of fat*
Cheeseburger or beef taco
or bean burrito
For example:
More Fat
How much fat is in fast food lunch or supper
choices?
Less Fat
cheeseburger
+ fries
+ vanilla shake
+ apple pie
regular hamburger
+ side salad with
lowfat dressing
+ 1% milk
+ frozen yogurt
soft serve cone
= 10 teaspoons fat*
= 5 teaspoons fat*
Chicken nuggets (6) or
medium french fries
2 slices pepperoni pizza or
fried fish or chicken sandwich
Quarter pound cheeseburger or
double cheeseburger with sauce
Large taco salad
with fried shell
* 1 teaspoon = 4 grams of fat
Where is the fat?
Fat is not just in the fried foods.
A lot of fat is hidden in meat,
cheese, and condiments like
tartar sauce, mayonnaise and
salad dressings.
NOTE: These are just examples. Fat content varies based on such things
as the portion size or amount of dressing or cheese included. Most
fast food restaurants will supply nutrition information if you ask.
Lowfat choices for lunch or supper include:
grilled chicken sandwich (with little or no mayonnaise)
roast beef or turkey sandwich
salad with lowfat dressing
chili
baked potato with broccoli (and little or no butter)
lowfat milk or yogurt
¿Cuánta grasa hay en los platos para el desayuno de los
restaurantes rápidos?
Cucharaditas de grasa*
Magdalena (biscuit) sin nada o
English muffin con huevo y queso
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Danish pastry o
magdalena con jamón y huevo
Comida Para Llevar
Huevos revueltos
con salchicha (embutido)
Magdalena con
salchicha y huevo
*1 cucharadita = 4 gramos de grasa
NOTA: Estos son ejemplos solamente. La cantidad de grasa varía
según el tamaño de la porción o la cantidad de aliño o queso incluida en
la comida. La mayoría de los restaurantes rápidos proporcionan
información nutricional si usted la pide.
Platos que usted puede escoger para el desayuno que
contienen poca grasa:
English muffin con mermelada
Panecillos (muffins) sin o con poca grasa
Panqueques con almíbar (syrup)
Jugo de fruta
Bagels
Esta información es publicada por la Extensión Cooperativa de la Universidad de Wisconsin
en cooperación con el USDA y los condados de Wisconsin.La Extensión de la Universidad de
Wisconsin provee oportunidadesiguales en el empleo y el programeando incluyendo el Título
IX y los requisitos del ADA. 2002.
La comida de los restaurantes rápidos
puede ser fácil, divertida y sana. Escoja
comida que contiene menos grasa.
¿Las comidas que escojo van a tener un
efecto en la cantidad de grasa que como?
Cucharaditas de grasa*
Hamburguesa con queso o taco con
carne o burrito con frijoles
¡Sí!
Por ejemplo:
Más grasa
¿Cuánta grasa hay en un almuerzo o cena de restaurante
rápido?
Menos grasa
Hamburguesa con queso
+ papas fritas
+ batido de vainilla
+ pastel de manzana
hamburguesa corriente
+ plato adicional de
ensalada con aliño
con poca grasa
+ leche con 1% de grasa
+ yogur estilo nieve
en un cucurucho
= 10 cucharaditas de grasa*
= 5 cucharaditas de grasa*
Trozos de pollo frito (chicken nuggets)
(6) o una porción mediana de papas
fritas
2 tajadas de pizza con pepperoni o
pescado frito o emparedado de pollo
¼ de libra de Hamburguesa con queso o
hamburguesa con doble queso y salsa
Ensalada de taco grande con recipiente
frito (shell)
*1 cucharadita = 4 gramos de grasa
¿Dónde está la grasa?
La grasa no se encuentra
solamente en las comidas fritas.
Una gran parte de la grasa está
escondida en la carne, el queso,
y los condimentos como tartárico
(tartar sauce), mayonesa y aliños
para ensalada.
NOTA: Estos son ejemplos solamente. La cantidad de grasa varía según el
tamaño de la porción o la cantidad de aliño o queso incluida en la comida. La
mayoría de los restaurantes rápidos proporcionan información nutricional si
usted la pide.
Platos que usted puede escoger para el almuerzo o la cena
que tienen poca grasa:
emparedado de pollo asado al grill
( sin o con poca mayonesa)
papa asada con brócoli
(y sin o con poca mantequilla)
emparedado de asado de res o pavo
chili
ensalada con aliño con poca grasa
leche o yogur con poca grasa
Keep your family safe.
Do not use pottery with lead for
cooking, serving, or storing foods or
beverages.
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
For more information about lead,
call your local public health
department.
The public health department can
check you and your children for
lead poisoning. They may also be
able to test your pottery for lead.
1994
This information is published by the University of Wisconsin Cooperative Extension Service in
cooperation with USDA and Wisconsin counties. An EEO/Affirmative Action employer, University of
Wisconsin Cooperative Extension provides equal opportunities in employment and programming,
including Title IX and ADA requirements.
Available in Spanish as ¿Son las cazuealas de barro seguras para usar?
Is Your Pottery
Safe to Use?
Your pottery may contain lead.
Health authorities are advising people not to prepare
food in pottery from Mexico or Latin America
because this pottery may have high levels of lead.
This pottery may be red, brown, tan, and shiny and is
often used to cook beans or other
foods. Other imported pottery such
as pitchers and mugs may also
have large amounts of lead.
Lead from pottery can
cause lead poisoning.
Lead from pottery can enter the food that is in the
pottery. Lead will not change the look or taste of the
food or drink. If you or your children eat food that
contains lead, lead will enter the body and can cause
lead poisoning.
Lead poisoning is especially dangerous
for pregnant women and children.
Children with lead poisoning may have difficulty
learning. They may also have behavior problems and
can become very sick.
Make sure your pottery is safe.
Follow these guidelines
Safe:
• Pottery made today in the United States must meet
safety guidelines for lead and should be safe to use
for food.
• Pottery is safe to use if it has a label such as:
“Safe for food use”
“Seguro para usar con alimentos”
Unsafe:
• Pottery made in other countries may not be safe to
use for food.
• Old or antique pottery may be unsafe to use for
food.
• Pottery is unsafe to use if it has a label such as:
“Not for food use” “No usar con los alimentos”
“Plate may poison food”
“Objeto puede contaminar los alimentos”
“For decorative purposes only”
“Solamente para decorar”
Look carefully — this label may be erased or
painted over.
• Pottery is unsafe to use if it has a gray powder on
the glaze after the pottery has been washed.
Mantenga a Su Familia Segura.
No use la alfarería (la loza) con plomo
para cocinar, servir o guardar los
alimentos ni las bebidas porque puede
añadir el plomo a su comida.
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Para obtener más información llame al
departamento de salud pública más
cerca a su domicilio.
El departamento de salud pública puede
examinar a su familia para determinar
si la familia ha sido intoxicada por el
plomo. También podrán inspeccionar
si su alfarería (loza) contiene el plomo.
Esta información es publicada por la Extensión Cooperativa de la Universidad de Wisconsin
en coopera- ción con el USDA y los condados de Wisconsin. La Extensión de la Universidad
de Wisconsin provee oportunidades iguales en el empleo y el programeando incluyendo el
Título IX y los requisitos del ADA. 2002.
Esta publicación también está en inglés IsYour Pottery Safe to Use?
¿Son las cazuelas de
barro seguras para usar?
Sus cazuelas de barro pueden contener el
plomo.
Autoridades de salud pública aconsejan que el público no
prepare comida en las cazuelas de barro como las que se
usan en México u otros países latinoamericanos porque
ese tipo de cazuela de barro puede contiene altas
cantidades del plomo. Estas cazuelas de barro pueden
ser de un color rojo a marrón, café
claro y brillante. Se usa a
menudo para cocinar los
frijoles u otras comidas.
Otros tipos de recipiente
de barro como las tazas o
los jarros pueden contener
altas cantidades del plomo también.
El plomo en las cazuelas de barro puede
causar intoxicación.
El plomo puede contaminar las comidas. El plomo no
cambiará el sabor ni el color de la comida ni la bebida.
El plomo puede entrar su cuerpo e intoxicarlo si Ud. o su
familia come la comida contaminada.
La intoxicación por el plomo es peligrosa
para las mujeres embarazadas y los niños.
Los niños que se intoxican por el plomo pueden tener
problemas serios en el aprendizaje. Pueden desarrollar
problemas de comportamiento y enfermarse.
Asegúrese de que sus cazuelas de barro
estén seguras.
Siga estos consejos:
Seguro es:
• Las cazuelas de barro producidas en este país tienen
que satisfacer ciertos requisitos del nivel del plomo y
deben ser seguras para usar.
• Las cazuelas de barro se pueden usar si tiene una
etiqueta o un letrero que dice:
“Safe for food use”
“Seguro para usar con los alimentos”
Peligroso es:
• Las cazuelas de barro producidas en otros países
pueden ser peligrosas usar con los alimentos.
• Las cazuelas de barro viejas o antiguas pueden ser
peligrosas usar.
• Las cazuelas de barro que tengan las siguientes
etiquetas o letreros es peligrosa:
“Not for food use” “No usar con los alimentos”
“Plate may poison food”
“Objeto puede contaminar los alimentos”
“For decorative purposes only”
“Solamente para decorar”
Inspeccione las cazuelas de barro cuidadosamente. La
etiqueta o el letrero pudo haberse borrado o cubierto
con pintura.
• Las cazuelas de barro son peligrosas si observa polvo
gris en el barniz después de que lo haya lavado.
Chicken or Turkey Salad
Makes 6 servings
(1 cup per serving)
1 1/2 cups chicken or turkey,
cooked and chopped
3 cups cooked macaroni
(12 ounces uncooked)
1 cup celery, chopped
1 medium onion, chopped
1 cup peas, frozen or canned
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
1 green pepper, chopped
(optional)
1 carrot, grated (optional)
1 cup lowfat mayonnaise or
salad dressing
Combine meat, cooked macaroni, and vegetables. Toss with
mayonnaise. Serve salad with a slice of bread and fruit.
VARIATION: Use 3 cups cooked rice instead of macaroni.
1 serving has 262 calories and 11 grams fat.
Remember:
• Thaw chicken in the refrigerator, or use microwave
oven to thaw. Never on the counter.
• Cook chicken meat until well done, 180°F. When
poked with a fork the juice looks clear, not pink.
• After cutting up raw chicken, clean the cutting board
with warm soapy water. Rinse and sanitize with a dilute
bleach solution, 1 teaspoon of bleach in 4 cups of
water.
• Refrigerate cooked chicken until ready to use.
• Keep Chicken or Turkey Salad in the refrigerator until
ready to serve.
This information is published by the University of Wisconsin Cooperative Extension Service
in cooperation with USDA and Wisconsin counties. An EEO/Affirmative Action employer,
University of Wisconsin Cooperative Extension provides equal opportunities in employment
and programming, including Title IX and ADA requirements. 2002.
Keeping Your Food Safe
Bacteria can grow in foods at room
temperature and some can make you sick.
KEEPING FOOD SAFE
Keep
Hot Food Hot
Keep
Cold Food Cold
• Thaw meat, fish and poultry in the
refrigerator. If you must thaw it
quickly, use a microwave oven.
• Keep raw meat, poultry, fish, and
their juices away from other foods.
For example, don't put cooked or
grilled meats back on the plate that
held the raw meat.
• Use clean cutting boards.
• Refrigerate hot and cold food as soon
as you are done eating or cooking it.
Make sure your hands and your kitchen are clean!
Hands
Knives
Can Opener
Cutting Board
Counter and Stove
Pots and Pans
• Wash hands before and after you
touch food; use hot water and soap.
• Wash everything that touches food
with hot soapy water.
Ensalada de Pollo o Pavo
Rinde 6 porciones
(1 taza por porción)
1 ½ tazas de pollo o pavo,
cocinado y picado
3 tazas de macarrones
(12 onzas crudos)
1 taza de apio, picado
1 cebolla mediana, picada
1 taza de arvejas,
congeladas o enlatadas
1 pimiento verde, picado
(opcional)
1 zanahoria, rallada (opcional)
1 taza de mayonesa o aliño
para ensalada con poca grasa
Mezcle la carne, los macarrones cocinados, y las verduras.
Incorpore la mayonesa. Sirva la ensalada con una rebanada de pan
y fruta.
VARIACIÓN: Use 3 tazas de arroz cocido en vez de macarrones.
1 porción tiene 262 calorías y 11 gramos de grasa.
Recuerde:
• Descongele el pollo en el refrigerador o use el horno microonda
para descongelar. Nunca descongele sobre la mesa de la cocina.
• Cocine el pollo hasta que esté bien cocido, 180°F. Cuando lo
pinche con un tenedor, el jugo debe verse claro, no de color
rosado).
• Después de cortar pollo crudo, limpie la tabla de cortar con agua
caliente y jabón. Enjuague y rocíe la tabla con una solución de
lejía (bleach) (hecha mezclando 1 cucharadita de lejía con 4 tazas
de agua).
• Ponga el pollo cocinado en el refrigerador hasta que sea tiempo de
usarlo.
• Mantenga la Ensalada de Pollo o Pavo en el refrigerador hasta que
sea tiempo de servirla.
Esta información es publicada por la Extensión Cooperativa de la Universidad de
Wisconsin en cooperación con el USDA y los condados de Wisconsin.La Extensión de la
Universidad de Wisconsin provee oportunidadesiguales en el empleo y el programeando
incluyendo el Título IX y los requisitos del ADA. 2002.
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Cómo Mantener la Comida
Libre de Contaminación
Algunas bacterias pueden crecer en la comida
y causar enfermedad.
CÓMO MANTENER LA COMIDA LIBRE DE CONTAMINACIÓN
Asegúrese de que la Comida
Caliente se Mantenga Caliente
• Descongele la carne, el pescado y ave
en el refrigerador. Si tiene que
descongelarla rápidamente, use el
horno microonda.
Asegúrese de que la Comida
Fría se Mantenga Fría
• Mantenga la carne, aves y pescado
crudos y sus jugos aparte de otros
alimentos. Por ejemplo, no ponga
carne cocida o asada a la parrilla en el
plato donde había estado la carne
cruda.
• Use tablas para cortar que estén
limpias.
• Ponga la comida caliente y fría en el
refrigerador tan pronto termine de
comerla o cocinarla.
¡Asegúrese de que sus manos y su cocina estén limpias!
Manos
Cuchillos
Abridor de Latas
Tabla de cortar
Mesa de cocina y cocina (horno)
Ollas y Cacerolas
• Lávese las manos antes y después de tocar la comida;
use agua caliente y jabón.
• Lave todo lo que toca la comida
en agua caliente con jabón.
Cooperative Extension • Family Living Programs
To become more
active, take
advantage of any
chance to get
moving. . .
• take walks with your children.
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Let's Get Our Kids Moving!
• have your children help you
rake leaves or shovel snow.
• play actively with your kids:
take a nature hike or play catch.
• check out physical activity programs
in neighborhood or community centers
and encourage your child to join.
• arrange to have your child walk or
ride a bike to school.
If safety is a concern, get together
with other parents and take turns
walking or biking to school with a
group of children.
This information is published by the University of Wisconsin Cooperative Extension
Service in cooperation with USDA and Wisconsin counties. An EEO/Affirmative Action
employer, University of Wisconsin Cooperative Extension provides equal opportunities in
employment and programming, including Title IX and ADA requirements.
2000
Physical activities can be fun, and help kids:
• build healthy bones and muscles
• improve strength and fitness
• feel good about themselves
Plan to help your child
be more physically active:
Write down ideas for increasing your child's activity
level and check those that you've done. Activities may
include some things your child already does - such as
playing with friends at home or on the school
playground. These can be done in short spurts, 10
minutes here, 5 minutes there. Try to add up 60
minutes or more over the course of your child's day.
Include
physical activity
in your child's daily life:
Some things I could do to help my child be more active:
ü
1.
2.
• children need at least 60 minutes of physical activity
every day. It can be done all at once or in several
short periods of time during the day.
3.
• set a good example for your children by being active
yourself.
4.
• encourage your child to be physically active at school
by playing tag and jumping rope, or by taking part in
physical education classes and programs.
• encourage your child to be physically active at home
by riding bikes and playing with friends.
• encourage your children and other family members to
spend more time in active play and less time watching
television or using a computer.
Remember:
• More physical activity is better than less, and any is
better than none.
• Enjoy being active with your child!
Cooperative Extension • Family Living Programs
Para ser más activo,
aproveche cualquier
oportunidad para
moverse…
• dé paseos con sus niños.
• haga que los niños ayuden a rastrillar hojas secas o
mover nieve con una pala.
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
¡Hagamos que nuestros
niños se muevan!
• juegue activamente con sus niños:
vaya en una caminata por la naturaleza o juegue a la
pelota.
• investigue programas de actividad física en su
vecindario o centros comunitarios y anime a su niño a
participar en ellos.
• haga arreglos para que su niño camine
o vaya en bicicleta a la escuela. Si la
seguridad es un problema, júntese con
otros padres y tome turnos
caminando o andando en bicicleta a
la escuela con un grupo de niños.
Las actividades físicas pueden ser divertidas y
les ayudan a los niños a:
• desarrollar huesos y músculos sanos
Esta información es publicada por la Extensión Cooperativa de la Universidad de
Wisconsin en cooperación con el USDA y los condados de Wisconsin.La Extensión de
la Universidad de Wisconsin provee oportunidadesiguales en el empleo y el
programeando incluyendo el Título IX y los requisitos del ADA. 2002.
• mejorar su fuerza y condición física
• sentirse bien consigo mismos
Planee ayudar a su niño a hacer más
actividad física:
Anote ideas para aumentar el nivel de actividad de su niño
y marque las que ya ha hecho. Las actividades pueden
incluir cosas que su niño ya hace – como jugar con
amigos en casa o en el patio de la escuela. Estas pueden
hacerse en períodos cortos, 10 minutos aquí, 5 minutos
allá. Trate de aumentar hasta 60 minutos o más durante el
día de su niño.
Incluya
actividad física
en la vida diaria de su niño:
• los niños necesitan por lo menos 60 minutos de
actividad física al día. Se puede hacer toda de una vez
o en varios períodos cortos durante el día.
• sea un modelo para sus niños haciendo ejercicio usted
mismo.
• anime a su niño a hacer actividad física en la escuela
jugando a la pega (al pillarse) y saltando cuerda, o
tomando parte en clases y programas de educación
física.
• anime a su niño a hacer actividad física en casa
andando en bicicleta y jugando con sus amigos.
• anime a sus niños y a otros miembros de la familia a
pasar más tiempo en juego activo y menos tiempo
mirando la televisión o usando la computadora
Algunas cosas que puedo hacer para ayudar a mi niño a
hacer más actividad física:
ü
1.
2.
3.
4.
Recuerde:
• Más actividad física es mejor que menos, y cualquier
cantidad de actividad es mejor que nada.
• ¡Disfrute la actividad física con su niño!
Cooperative Extension • Family Living Programs
Baked Lentils Casserole
Makes 5 servings
1 cup lentils, rinsed
3/4 cup water
1/2 teaspoon salt
1/4 teaspoon pepper (optional)
1/2 cup chopped onion
1/4 teaspoon garlic powder (optional)
1 can (16 ounces) tomatoes
2 carrots, sliced thinly
1/2 cup (2 ounces) Cheddar cheese, shredded
Combine lentils, water, seasonings, onion and
tomatoes. Place in 2 quart casserole dish. Cover
tightly with lid or foil. Bake at 350° for 30 minutes.
Remove from oven and add carrots. Stir. Cover and
bake 30 minutes longer. Remove cover and sprinkle
cheese on top. Bake, uncovered 5 minutes, until
cheese melts.
One serving has 215 calories and 4 grams of fat.
This information is published by the University of Wisconsin Cooperative Extension Service in
cooperation with USDA and Wisconsin counties. An EEO/Affirmative Action employer,
University of Wisconsin Cooperative Extension provides equal opportunities in employment
and programming, including Title IX and ADA requirements. 2002.
Available in Spanish as Cocinemos las comidas sin carne
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Let's Make
Meatless Meals
My family thinks they
need to have meat for
meals but it is
so expensive.
Are meals without meat
good for us?
Yes! Meals without meat can be just as healthy as meals
with meat. Meatless meals can be low in fat and high in
fiber. Meatless meals can also be less expensive than
meals with meat.
What could I serve instead of meat?
There are many non-meat foods that can replace
meat at meals. They include:
- dried beans and peas
- lowfat cottage cheese
- cheese
- eggs
- peanut butter
- tofu
Minestrone Soup
Makes 6 servings
1 cup onion, chopped
3 Tablespoons oil
4 cups any vegetables,
chopped or sliced;
such as carrots, celery,
zucchini, green beans, peas
2 cups tomato, fresh or canned (1-16 ounce can)
1 teaspoon salt
1 teaspoon garlic powder
1/4 teaspoon black pepper
3-1/2 cups water
1-1/2 cups garbanzo beans (chickpeas), cooked
(1-16 ounce can)
1/2 cup dry macaroni or other noodles
3/4 cup Parmesan or other grated cheese
In a large pot, cook onions in oil until they are soft.
Add vegetables and seasonings, water and garbanzo
beans. Cover and simmer 15-20 minutes. Heat the
soup to a boil. Add noodles and boil gently until
tender. Top with grated cheese and serve immediately.
One serving has 239 calories and 11 grams of fat.
Cooperative Extension • Family Living Programs
Cazuela o Cacerola
de lentejas horneadas
Rinde 5 porciones
1 taza lentejas, lavadas
3/4 taza agua
1/2 cucharadita sal
1/4 cucharadita pimienta (opcional)
1/2 taza cebolla picada
1/4 cucharadita ajo en polvo (opcional)
1 lata (16 onzas) tomates
2 zanahorias, rebanadas delgadas
1/2 taza (2 onzas) queso Cheddar, rallado
Mezcle las lentejas, el agua, las especies, la cebolla
y los tomates. Coloque en una olla de 2 cuartos de
galón. Cubra firmemente con papel de aluminio o
con una tapa. Hornee por 30 minutos a 350° F.
Saque del horno y añada las zanahorias. Cubra y
hornee por 30 minutos más. Quite el papel de
aluminio o la tapa y añada el queso. Hornee sin tapar
por 5 minutos hasta que el queso se derrita.
Una porción contiene 215 calorías y 4 gramos de grasa.
Esta información es publicada por la Extensión Cooperativa de la Universidad de Wisconsin
en coopera- ción con el USDA y los condados de Wisconsin. La Extensión de la Universidad
de Wisconsin provee oportunidades iguales en el empleo y el programeando incluyendo el
Título IX y los requisitos del ADA. 2002.
Esta publicación también está en inglés Let's Make Meatless Meals
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Cocinemos las comidas
sin carne
Mi familia piensa que
debe comer la carne en
cada comida
pero es tan cara.
¿Las comidas sin carne
son nutritivas para nosotros?
!Sí! Las comidas sin carnes pueden ser tan nutritivas como
las comidas con las carnes. Las comidas sin carnes
contienen bajas cantidades de grasa y altas cantidades de
fibra. Las comidas sin carnes también le pueden ayudara a
ahorrar el dinero.
¿Qué puedo servir en vez de la carne?
Hay muchos alimentos que pueden reemplazar las carnes
en sus comidas. Estos incluyen:
- legumbres
(lentejas, frijoles, etc.)
- requesón (queso "cottage")
con poca grasa
- queso
- huevos
- crema de cacahuete (maní)
- tofu (soya)
Minestrone (Sopa de Vegetales)
Rinde 6 porciones
1 taza cebolla picada
3 cucharadas aceite
4 tazas verduras crudas
cortadas (como zanahorias,
apio, calabazita, habichuelas,
berenjena, pimiento verde)
2 tazas tomates de lata o frescos
1 cucharadita sal
1 cucharadita ajo en polvo
1/4 cucharadita pimienta
3-1/2 tazas de agua
1-1/2 tazas garbanzos cocidos
1/2 taza fideos secos
3/4 taza queso parmesano u otro queso rallado
En una olla grande, cocine la cebolla en el aceite hasta
que estén blandas. Añada las verduras y las especias,
el agua, y los garbanzos cocidos. Cubra y cocine a
fuego lento 15 - 20 minutos. Caliente la sopa a hervir.
Añada los fideos y hierva suavemente hasta que los
fideos estén blandos. Sirva inmediatamente con el
queso.
Una porción contiene 239 calorías y 11 gramos de grasa.
As you and your child work together,
you can teach food and kitchen safety.
For food safety:
• Wash hands before
eating or working
with food.
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
• Wash fruits and vegetables before eating.
• Clean food areas with clean, soapy cloth or
sponge.
• Put cold items like milk, cheese, yogurt, juice
and meat back in the refrigerator as soon as you
are done with them.
For kitchen safety:
• Help your children if they are using knives, the
stove, the oven, or other equipment that can be
dangerous.
• When using a peeler, peel away from yourself.
• Wipe up spills.
This information is published by the University of Wisconsin Cooperative Extension Service in
cooperation with USDA and Wisconsin counties. An EEO/Affirmative Action employer,
University of Wisconsin Cooperative Extension provides equal opportunities in employment
and programming, including Title IX and ADA requirements. 2002.
Available in Spanish as Haciendo las meriendas con los niños - with different recipes
Making Snacks
with Children
Preparing healthy foods with your child will take time,
but can be fun for both of you. Your child will be proud
of what he or she can do in the kitchen. You will enjoy
seeing your child learn new things.
Fruit Kabobs
Any firm fruits such as:
bananas
pineapple
melon
berries
Yogurt, any flavor
With a table knife, cut fruit into bite-sized pieces.
Place fruit on tooth picks. Dip fruit pieces into yogurt.
○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○
Try making these snacks together:
Tortilla Pinwheels
Flour tortilla
Peanut butter or
refried beans
Spread one side of tortilla with peanut butter or
refried beans. Roll up firmly with the peanut butter or
refried beans on the inside. Cut the rolled tortilla into
1/2" slices to form pinwheels.
○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○
Frozen Yogurt Pudding Sandwich
2 cups nonfat vanilla yogurt
1 package (3-3/8 ounce) vanilla or
chocolate instant pudding mix
30 2-1/2" graham cracker squares
Mix yogurt and dry pudding mix with wire whisk or
hand beater until smooth. Spread 2 Tablespoons
mixture between two crackers. Freeze about two
hours or until firm. Store in airtight container or bag
in freezer. Makes 15 servings.
English Muffin Pizza
6 English muffins, split
8 ounce can tomato sauce*
Seasonings (oregano, basil, garlic powder)
1 cup chopped or sliced vegetables
1 cup grated mozzarella cheese
Preheat oven to 350°. Place English muffin halves on
ungreased baking sheet and spread each with sauce.
Sprinkle with seasonings. Add vegetables; top with
mozarrella cheese. Heat in oven or covered fry pan
until cheese melts. Makes six servings.
* Spaghetti sauce can be used in place of tomato sauce.
Mientras Ud. y su hijo trabajan
juntos, le puede enseñar la seguridad
de los alimentos y de la cocina:
Para la seguridad de los alimentos:
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
• Lávense las manos
antes de comer
o preparar la comida.
• Laven las frutas y las verduras antes de comerlas.
• Limpien las áreas de alimentos con un trapo o
una esponja limpia y enjabonada.
• Pongan las cosas frías como la leche, el queso, el
yogurt, el jugo, y la carne en el refrigerador tan
pronto como terminen de usarlas.
Para la seguridad de la cocina:
• Ayúdele a su hijo si usa un cuchillo, la estufa, el
horno, u otras cosas que pueden ser peligrosas.
• Cuando use un pelador de verduras pele hacia
fuera de Ud.
• Limpien los derrames.
Esta información es publicada por la Extensión Cooperativa de la Universidad de Wisconsin
en coopera- ción con el USDA y los condados de Wisconsin. La Extensión de la Universidad
de Wisconsin provee oportunidades iguales en el empleo y el programeando incluyendo el
Título IX y los requisitos del ADA. 2002.
Esta publicación también está en inglés Making Snacks with Children - con recetas diferentes
Haciendo las meriendas
con los niños
Haciendo las meriendas con los niños
Preparando los alimentos saludables con su hijo cuesta tiempo, pero puede ser divertido para ambos de Uds. Su hijo
tendrá orgullo de lo que puede hacer en la cocina. Ud. se divertirá por ver a su hijo utilizando sus habilidades nuevas.
La Fruta y Salsa de Yogurt
Cualquier fruta dura como:
plátanos (guineos)
piña
melón
bayas
Yogurt, cualquier sabor
Con un cuchillo de mesa corte la fruta a tamaño de
comer. Pongan el yogurt en un plato. Metan la fruta
en el yogurt.
○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○
Intenten hacer juntos estas meriendas:
Paletas de Jugo de Naranja (China)
6 onzas (3/4 taza) concentrado
de jugo de naranjo (china) helado
6 onzas (3/4 taza) agua
Mezclen el concentrado de jugo de naranjo (china) y
el agua y échenlo a un molde que se usa para hacer
cubos de hielo, o a unas tazas de papel chiquitas.
Pongan una paleta en cada cubo o una cuchara en
cada taza. Hiélenlas.
○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○
Ruedas de Tortillas
1 tortilla de harina (maiz)
Crema de maní (cacahuete)
o frijoles refritos
Pongan la crema de maní o los frijoles refritos en un
lado entero de la tortilla. Enrrollen firmamente la
tortilla con la crema de maní o los frijoles adentro.
Corten la tortilla en pedazos de 1/2 pulgada.
Ensalada en la Mano
Hojas de lechuga
Trozos de queso
Tomate picado o salsa
Laven las hojas de lechuga. Pongan un trozo de queso
en cada hoja. Pongan el tomate picado o la salsa
encima del queso. Arrollen la hoja de lechuga con el
queso y el tomate o la salsa adentro.
Nutrition Facts on food labels can help
you make healthy food choices.
You can use Nutrition Facts to --
Eat
less
Eat
more
Eat less
• saturated fat
• trans fat
• cholesterol
• sodium
• added sugar
Eat more
• dietary fiber
• vitamin A
• vitamin C
• calcium
• iron
Eat
a
variety
of
foods
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office. 2006.
Available in Spanish as Datos Nutricionales en español.
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Nutrition Facts
in Spanish
Nutrition Facts
Serving Size 1/2 cup (114 g)
Servings Per Container 4
Datos
Nutricionales
Tamaño por Ración 1/2 taza (114 g)
Porciones en el paquette 4
Amount Per Serving
Calories 260
Calories from Fat 120
% Daily Value*
20%
25%
Total Fat 13g
Saturated Fat 5g
Trans Fat 0g
Cholesterol 30mg
Sodium 660mg
Total Carbohydrate 31g
Dietary Fiber 0g
Sugars 5g
Protein 5g
Vitamin A 4%
Calcium 15%
•
•
10%
28%
11%
0%
Vitamin C 2%
Iron 4%
* Percent Daily Values are based on a 2,000
calorie diet. Your daily values may be higher or
lower depending on your calorie needs:
Calories:
Total Fat
Less than
Saturated Fat Less than
Cholesterol
Less than
Sodium
Less than
Total Carbohydrate
Fiber
2,000
2,500
65g
80g
20g
25g
300mg
300mg
2,400mg 2,400mg
300g
375g
25g
30g
Calories per gram:
Fat 9
•
Carbohydrate 4
•
Protein 4
Cantidad por Ración
Calorías 260
Calorías de la Grasa 120
% Valor Diario*
20%
25%
Grasa Total 13 g
Grasa Saturada 5 g
Acido Graso Trans 0 g
Colesterol 30 mg
Sodio 660 mg
Carbohidrato Total 31 g
Fibra Dietetica 0 g
Azucares 5 g
Proteínas 5 g
Vitamina A 4%
Calcio 15%
•
•
10%
28%
11%
0%
Vitamina C 2%
Hierro 4%
* Los porcentajes de Valores Diarios estan basados en
una dieta de 2,000 calorías. Sus Valores Diarios
pueden ser mayores o menores dependiendo de sus
necesidades calóricas:
Calorías:
Grasa Total
Grasa Saturada
Colesterol
Sodio
Carbohidrato Total
Fibra Dietetica
Menos que
Menos que
Menos que
Menos que
2,000
2,500
65g
80g
20g
25g
300mg
300mg
2,400mg 2,400mg
300g
375g
25g
30g
Calorías por gramo:
Grasa 9 • Carbohidrato 4 • Proteína 4
Los Datos Nutricionales en las etiquetas de
los alimentos le pueden ayudar a Ud. a
elegir los alimentos saludables.
Se puede usar Los Datos Nutricionales
para -Comer
menos
Comer
más
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Comer menos
• grasa saturada
• acido graso trans
• colesterol
• sodio
• azúcar
Comer más
• fibra dietética
• vitamina A
• vitamina C
• calcio
• hierro
Comer
una
variedad
de los
alimentos
La educación de WNEP es apoyada por el Programa de los Cupones para Alimentos del Departamento
de Agricultura de los Estados Unidos (USDA), la UW-Extensión, FoodShare de Wisconsin y
organizaciones asociadas locales. En Wisconsin, FoodShare puede ayudar a proporcionar una dieta
saludable. Para saber más sobre FoodShare, llame a la oficina local de FoodShare. 2006.
Esta publicación también está en inglés, Nutrition Facts In Spanish.
Datos Nutricionales
en español
Nutrition Facts
Serving Size 1/2 cup (114 g)
Servings Per Container 4
Tamaño por Ración 1/2 taza (114 g)
Porciones en el paquette 4
Amount Per Serving
Calories 260
Calories from Fat 120
% Daily Value*
20%
25%
Total Fat 13g
Saturated Fat 5g
Trans Fat 0g
Cholesterol 30mg
Sodium 660mg
Total Carbohydrate 31g
Dietary Fiber 0g
Sugars 5g
Protein 5g
Vitamin A 4%
Calcium 15%
•
•
10%
28%
11%
0%
Vitamin C 2%
Iron 4%
* Percent Daily Values are based on a 2,000
calorie diet. Your daily values may be higher or
lower depending on your calorie needs:
Calories:
Total Fat
Less than
Saturated Fat Less than
Cholesterol
Less than
Sodium
Less than
Total Carbohydrate
Fiber
2,000
2,500
65g
80g
20g
25g
300mg
300mg
2,400mg 2,400mg
300g
375g
25g
30g
Calories per gram:
Fat 9
•
Carbohydrate 4
Datos
Nutricionales
•
Protein 4
Cantidad por Ración
Calorías 260
Calorías de la Grasa 120
% Valor Diario*
20%
25%
Grasa Total 13 g
Grasa Saturada 5 g
Acido Graso Trans 0 g
Colesterol 30 mg
Sodio 660 mg
Carbohidrato Total 31 g
Fibra Dietetica 0 g
Azucares 5 g
Proteínas 5 g
Vitamina A 4%
Calcio 15%
•
•
10%
28%
11%
0%
Vitamina C 2%
Hierro 4%
* Los porcentajes de Valores Diarios estan basados en
una dieta de 2,000 calorías. Sus Valores Diarios
pueden ser mayores o menores dependiendo de sus
necesidades calóricas:
Calorías:
Grasa Total
Grasa Saturada
Colesterol
Sodio
Carbohidrato Total
Fibra Dietetica
Menos que
Menos que
Menos que
Menos que
2,000
2,500
65g
80g
20g
25g
300mg
300mg
2,400mg 2,400mg
300g
375g
25g
30g
Calorías por gramo:
Grasa 9 • Carbohidrato 4 • Proteína 4
If you are pregnant, over 60, or have a
serious illness, reduce your risk from
Listeria by following these guidelines:
→ Avoid soft cheeses:
• Mexican-style cheeses such
as queso blanco and queso
fresco,
• Feta, Brie, Camembert, and
blue-veined cheese such as
Roquefort
→ Thoroughly heat ready-to-eat
foods such as hot dogs and
delicatessen meats before
eating.
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Avoid soft cheese
Food Safety Alert:
• Are you pregnant?
Heat thoroughly
• Are you over 60?
• Do you have a serious illness?
Protect yourself
from
Listeria
This information is published by the University of Wisconsin Cooperative Extension Service in
cooperation with USDA and Wisconsin counties. An EEO/Affirmative Action employer,
University of Wisconsin Cooperative Extension provides equal opportunities in employment
and programming, including Title IX and ADA requirements. 2002.
Available in Spanish as !!Attencion¡¡ ... Protejase contra la Listeria
Listeria is a bacteria that can cause illness.
If you eat food that has Listeria in it, you may get
sick. The illness is rare and most people who get it
just feel like they have the flu. The illness can be
much more serious for people who are over 60 or
have a serious illness such as cancer, AIDS, cirrhosis
or diabetes. If a pregnant woman gets sick with
Listeria, the baby she is carrying may die.
Listeria can be found in many foods.
Listeria is in soil and can live on fruits and vegetables
and in raw meat, poultry and fish. Listeria has been
found in soft cheeses such as Mexican-style, feta and
brie that have not been made and handled properly.
Listeria has also been found in hot dogs and foods
from the delicatessen.
You cannot see, smell or taste Listeria.
You cannot tell if a food has Listeria in it.
Listeria can be killed by high heat.
Listeria will grow in the refrigerator and in warm
food. Foods must be heated thoroughly to destroy
Listeria.
Stay healthy. Follow these food safety
rules:
• Wash hands before working with food or eating.
• Use only pasteurized dairy
products.
• Wash fresh fruits and
vegetables before eating.
• Keep raw meat, poultry and
fish and their juices separate
from cooked and ready-to-eat foods.
Wash well
• Wash hands, sinks, counter, knives and dishes with
soap and hot water after contact with uncooked food.
• Thoroughly cook all meat,
poultry, seafood and eggs
before eating.
• Keep hot foods hot and cold
foods cold. Do not allow hot
or cold foods to stand at room
temperature for longer than
two hours.
Cook meat well
• Chill leftovers quickly in the refrigerator and reheat
leftovers until steaming hot before eating.
Si está embarazada, tiene más de 60 años,
o tiene una enfermedad grave reduzca el
riesgo de enfermarse por la Listeria. Siga
éstes consejos:
→ Evite los quesos suaves como:
• Quesos estilo méxicano
como queso blanco y
queso fresco
• Feta, Brie, Camembert y
el queso de venas azules
como el Roquefort
→ Caliente los alimentos listos
para comer como las
salchichas y las carnes de una
delicatessen, completamente
antes de comerlos.
Evite los quesos suaves
Caliente completamente
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
¡¡Atención!!
Tenga cuidado con la
seguridad de los
alimentos:
• ¿Está Ud. embarazada?
• ¿Tiene Ud. más de 60 años?
• ¿Tiene Ud. una enfermedad grave?
Esta información es publicada por la Extensión Cooperativa de la Universidad de Wisconsin en
coopera- ción con el USDA y los condados de Wisconsin. La Extensión de la Universidad de
Wisconsin provee oportunidades iguales en el empleo y el programeando incluyendo el Título
IX y los requisitos del ADA. 2002.
Esta publicación también está en inglés Protect Yourself from Listeria
Protéjase contra
la Listeria
La Listeria es una bacteria que puede
causar enfermedades.
Si come los alimentos que contienen Listeria Ud. se
podría enfermar. Esta enfermedad es rara y la mayoría
de las personas que se enferman por la Listeria
aparecen tener síntomas de la gripe. Aunque sea rara la
enfermedad puede ser mucha más peligrosa para las
personas que tienen más de 60 años o que sufren de
alguna enfermedad como el cáncer, el diabetes, el
cirrosis o la SIDA/AIDS. Si una mujer embarazada se
enferma con la Listeria su bebé podría morir.
Se encuentra la Listeria en muchos
alimentos.
La Listeria se encuentra en la tierra y vive de las frutas
y las verduras y en la carne cruda, el pollo y el pescado.
Se ha encontrado la Listeria en los quesos suaves como
el queso blanco (estilo méxicano), el queso feta y el
queso (estilo brie) si estos no han sido elaborados y
tratados correctamente. Se ha encontrado la Listeria en
las salchichas y en los alimentos obtenidos de una
delicatessen.
No se puede ni oler, ni ver ni probar la
Listeria.
No se puede saber si un alimento contiene Listeria.
La Listeria puede ser destruida por las
temperaturas altas.
La Listeria crecerá en el refrigerador y en las comidas
tibias. Los alimentos deben estar completamente
calentados para destruir la Listeria.
Manténgase sano. Siga estas reglas para
la seguridad de alimentos:
• Lávese las manos antes de
preparar los alimentos.
• Use solamente los productos
lácteos pasteurizados.
• Lave bien las frutas y verduras
antes de comerlas.
Lave bien
• Mantenga las carnes crudas de res, el pollo crudo y el
pescado crudo y sus jugos separados de los alimentos
ya cocidos y listos para comer.
• Lávese las manos, el fregadero, la mesa, los cuchillos
y los platos con jabón y agua caliente después de
preparar los alimentos crudos.
• Cocine todas las carnes de res,
las aves, los mariscos y los
huevos completamente antes
de comerlos.
• Mantenga los alimentos
calientes caliente, y los fríos
Cocine las carnes bien
fríos. No permita que los
alimentos fríos ni los calientes
estén a la temperatura del ambiente por más de dos
horas.
• Refrigere las sobras rápidamente y cuando las
recaliente asegúrese de que estén bien cocidas.
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Crunchy Oat Bar
24 servings
6 Tablespoons margarine 3 cups uncooked oatmeal
3/4 cup brown sugar
1/4 teaspoon salt
2 Tablespoons molasses 1 teaspoon cinnamon
Preheat oven to 350°. Spray or lightly grease a
9"x13" pan. Mix margarine and sugar together in a
bowl. Stir in molasses. Add oatmeal, salt and
cinnamon; mix well. Put mixture in pan and flatten
evenly.
Bake at 350° for 17 minutes. While warm, cut into
24 sections. Break apart when cold. If the mixture
has set too hard to cut, put in warm oven for
1 minute and then cut through.
1 serving has 94 calories and 3 grams of fat.
This information is published by the University of Wisconsin Cooperative Extension Service in
cooperation with USDA and Wisconsin counties. An EEO/Affirmative Action employer,
University of Wisconsin Cooperative Extension provides equal opportunities in employment
and programming, including Title IX and ADA requirements. 2002.
Tips for
Baking and Serving
Food with Less Fat
Food that tastes good with less fat!
Bake with less fat
• Replace whole milk in recipes with
lowfat or skim milk, evaporated skim milk or buttermilk.
• When a recipe calls for cheese, use smaller amounts of a
sharp cheese like Parmesan or cheddar, or use lower fat
cheese like part skim mozzarella.
• Decrease the amount of fat in recipes. Start by decreasing
the fat by 1/4. The fat in recipes for quick breads, muffins
and some soft cookies can be decreased by 1/2.
• Replace chocolate and nuts
with raisins or chopped fresh
fruits or canned fruits.
• Replace sour cream with
lowfat sour cream or lowfat
yogurt.
Add less fat to food
Small amounts of these fatty extras can add a lot of fat.
Use these sparingly:
butter, margarine
oil
shortening, lard
cream cheese
non-dairy creamer
sour cream
salad dressing
mayonnaise
bacon grease or bacon
tartar sauce
Sandwiches:
Use mustard, ketchup,
lowfat or non-fat salad
dressing, onion, tomato,
lettuce and sprouts.
Vegetables, soups and dried beans:
Flavor vegetables with lowfat margarine spreads,
onion, garlic, lemon juice, spices, salsa or vinegar.
Flavor soups and bean dishes with a few drops of
liquid smoke, lean diced ham, smoked turkey or
bouillon instead of fatty meats like salt pork or bacon.
Bread, muffins and rolls:
Use jam, jelly, fruit spreads or small amounts of
lowfat margarine or lowfat spreads.
Pasta, potatoes, and rice:
Use lowfat margarine or lowfat yogurt on potatoes.
Cook rice and pasta without adding fat or salt to the
cooking water.
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Galleta Crujiente de Avena
24 porciones
6 Cucharadas de margarina
¾ taza de azucar moreno
2 Cucharaditas de melaza
3 tazas de avena cruda
¼ de cucharadita de sal
1 cucharadita de canela
Caliente el horno a 350°F. Rocíe con grasa o engrase
levemente una bandeja para hornear de 9 por 13
pulgadas. Mezcle la margarina y el azúcar en un
recipiente. Añada la melaza revolviendo. Añada la
avena, sal y canela; mezcle bien. Ponga la mezcla en
la bandeja y aplaste y empareje la superficie.
Cocine a horno a 350°F por 17 minutos. Corte la
mezcla en 24 pedazos mientras esté caliente. Separe
los pedazos cuando se enfríe. Si la mezcla se endurece
demasiado para cortar, póngala en horno tibio por un
minuto y entonces separe los pedazos.
1 porción tiene 94 calorías y 3 gramos de grasa.
Esta información es publicada por la Extensión Cooperativa de la Universidad de Wisconsin
en cooperación con el USDA y los condados de Wisconsin. La Extensión de la Universidad de
Wisconsin provee oportunidades iguales en el empleo y el programeando incluyendo el Título
IX y los requisitos del ADA. 2002.
Ideas para Cocinar al
Horno y Servir Comida
con Menos Grasa
Cocine al horno
con menos grasa
• Disminuya la cantidad de grasa en las recetas. Empiece por
disminuir ¼ de la grasa. La grasa en recetas para panes
rápidos, panecillos (muffins) y algunas galletas blandas se
puede reducir a la mitad.
• Cuando una receta requiere queso, use pequeñas cantidades de
queso maduro como Parmesano o cheddar, o use un queso que
contenga menos grasa como el queso fresco.
• Reemplace la leche y la crema entera en las recetas con leche
con poca grasa o descremada, leche evaporada o suero de leche.
• Reemplace el chocolate y las nueces con pasas o fruta fresca
picada o fruta entalada.
• Reemplace la crema agria con crema
agria o yogur con poca grasa.
Añada menos grasa a la comida
Pequeñas cantidades de estos productos grasosos pueden añadir
mucha grasa. Úselos en pequeñas cantidades:
crema agria
aceite
mayonesa
queso crema
tartárico (tarter sauce)
grasa de tocino o tocino
manteca artificial
mantequilla
manteca natural
margarina
aliño para ensalada
crema artificial para el café
¡Comida con menos grasa que tiene buen
sabor!
Emparedados:
Use mostaza, cutsup, aliño
para ensalada ssin o con poca grasa,
cebolla, tomate, y lechuga.
Frijoles secos, verduras, y sopas:
Condimente las sopas y guisos de frijoles con unas pocas
gotas de salsa para barbecue, jamón con poca grasa picado,
pavo ahumado o calso en vez de carnes grasosas como
embutidos (salchicha) o tocino.
Prepare frijoles cocidos en vez de frijoles refritos.
Condimente las verduras con margarina con poca grasa,
cebolla, ajo, jugo de limón, especias, salsa o vinagre.
Pan, panecillos y bollos:
Use mermelada, gelatina, crema para untar fruta,
o cantidades pequeñas de margarina con poca grasa
o crema de untar con poca grasa.
Pasta, arroz, tortillas, y papas:
Use menos aceite (solamente 1 cucharadita
aproximadamente) cuando prepare sopas.
En vez de freír tortillas, caliéntelas en papel de aluminio
en el horno o en un sartén pesado
por un corto tiempo en cada lado.
Use margarina o yogur con poca grasa
en las papas.
Cooperative Extension • Family Living Programs
USING COOKED TURKEY
For delicious and safe turkey:
• Keep turkey meat hot or cold. Do not leave turkey meat at
room temperature for more than 2 hours because bacteria
can grow to dangerous levels.
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
• If stuffing was cooked inside the turkey, remove all stuffing
from inside the turkey immediately after cooking. Keep
stuffing hot or cold. Do not let it stand at room temperature
for more than 2 hours.
• Remove cooked turkey from the bones and store in the
refrigerator in a covered container. Use refrigerated turkey
meat within 3 to 4 days. Cooked turkey can also be frozen.
• Make a broth from turkey bones and scraps. Place bones
and scraps in a large pot and cover with water. Bring to
boil; simmer for about 3 hours. Remove bones and
refrigerate broth. When broth is cold, skim fat off the top
and throw it away. Use broth for soup. Freeze broth if not
used within 3 days.
• Cooked turkey can be used in any recipe that calls for
cooked chicken. Cooked turkey can also be used in many
recipes calling for ground beef or other meats.
This information is published by the University of Wisconsin Cooperative Extension Service in
cooperation with USDA and Wisconsin counties. An EEO/Affirmative Action employer, University of
Wisconsin Cooperative Extension provides equal opportunities in employment and programming,
including Title IX and ADA requirements.
11/96
Available in Spanish as El pavo
Turkey
Turkey is nutritious, low in cost
and easy to cook.
Follow these instructions:
THAW
Keep turkey cold while thawing. Use one of these methods:
1. No hurry: Thaw in refrigerator. Leave turkey in original
wrapping; place on tray and put in refrigerator. Allow to thaw
for 3-4 days; allowing about 5 hours per pound of turkey to
completely thaw.
2. Fast thaw: Thaw in cold water. Leave turkey in original
wrapping. Cover with cold water in large clean sink. Change
water as often as needed to keep cold. It takes about half an
hour for each pound of turkey to thaw.
Never thaw a turkey on the kitchen counter! Parts of the turkey
could become warm enough for bacteria to grow to dangerous levels.
PREPARE TO COOK
Raw turkey may have bacteria on it. Wash your hands, sinks,
counters, knives and dishes with soap and hot water after working with
raw turkey. Keep raw turkey and its juices away from cooked and
ready-to-eat food. Follow these steps to prepare a turkey for cooking:
1
Remove wrapper from the turkey. Remove the bag of giblets
from inside the turkey.
2. Wash inside and outside of turkey in cold water; drain well.
3. Cut off large pieces of fat.
4. If a meat thermometer is not available, cook stuffing in a
casserole. If you are putting stuffing in the turkey, stuff it
loosely just before putting the turkey in the oven.
COOKING THE TURKEY
The turkey can be roasted in the oven or cooked in water on the
stove. Never partially cook a turkey and finish cooking
later. Use one of the following cooking methods.
In the oven:
1. Preheat oven to 325°.
2. Place turkey breast-side up
in a large pan.
3. Timetable for roasting:
Weight of turkey
(pounds)
8 to 12
12 to 14
14 to 18
18 to 20
20 to 24
Roasting Time in Hours
Unstuffed
Stuffed
2-3/4 to 3
3 to 3-1/2
3 to 3-3/4
3-1/2 to 4
3-3/4 to 4-1/4
4 to 4-1/4
4-1/4 to 4-1/2
4-1/4 to 4-3/4
4-1/2 to 5
4-3/4 to 5-1/4
Test for doneness: Poke the thigh muscle with a fork.
Juices will be clear and no longer pink when the turkey is
done. If you have a meat thermometer, place it in the
thickest part of the thigh and cook the turkey until the
temperature of the meat reaches 180-185°F. The
temperature in the center of the stuffing should reach 165°F.
On the stove top:
1. Cut turkey into pieces and place in
a large pot.
2. Cover with water.
3. Bring to a boil.
4. Turn down heat and simmer at a
low temperature until meat is done.
11/96
USANDO EL PAVO COCINADO
Para servir el pavo que esté delicioso y seguro:
• Mantenga el pavo frío o caliente. No deje el pavo
cocido a la temperatura del ambiente por más de dos
horas porque la bacteria puede crecer a niveles
peligrosos.
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
• Si el relleno se cocinó dentro del pavo, quite el relleno
del pavo inmediatamente después de cocínarlo.
Mantenga el relleno frío o caliente. No deje el relleno a
la temperatura del ambiente por más de dos horas.
• Quite la carne de los huesos y póngala en el refrigerador
en un envase con tapa. Asegúrese de usar el pavo
refrigerado dentro de 3 a 4 días. El pavo también se
puede congelar.
• Haga un caldo con los huesos y las sobras. Ponga los
huesos y las sobras dentro de una olla y cubra con agua.
Hiérvalo y cocine a fuego lento por lo menos 3 horas.
Quite los huesos y refrigere el caldo. Cuando el caldo
esté frío, quite y tire la grasa de encima. Use el caldo
para hacer sopa. Puede congelar el caldo si no lo va a
usar dentro de 3 días.
• Puede usar el pavo cocido en vez del pollo cocido en
cualquier receta que pida el pollo. El pavo cocido
también se puede usar en recetas que pidan la carne
molida u otras carnes.
11/96
Esta información es publicada por la Extensión Cooperativa de la Universidad de Wisconsin en cooperación con el USDA y los condados de Wisconsin. La Extensión de la Universidad de Wisconsin provee
oportunidades iguales en el empleo y en programación incluyendo el Título IX y los requisitos del ADA.
Esta publicación también está en inglés Turkey
El pavo
What can I do to prevent decay
in my baby's teeth?
What causes tooth decay
in babies?
Bacteria that live in your baby’s mouth cause tooth
decay. The bacteria live by eating the sugar your
baby drinks. Sugar is not just in sweetened drinks
and juice, but is also in formula. Tooth decay can
begin when sweet liquids or formula are in your
baby’s mouth for a long time. This can happen
when:
• babies fall asleep with a bottle or spill-proof
cup in their mouth.
• babies carry a bottle or spill-proof cup and
drink from it all day long.
• Breastfeeding is the best
way to feed your baby and
prevent tooth decay.
• If bottle feeding, always
hold your baby when he
or she is drinking from
the bottle.
• Put your baby to bed
without a bottle or spillproof cup.
• Do not put soda, sweetened drinks, fruit
drinks, or fruit juice into your baby's
bottle or spill-proof cup. Your baby does
not need these drinks.
• When your baby is 6 months old he or she
can begin to drink from a cup.
• Slowly decrease use of bottles as your baby
gets close to one year old.
Cooperative Extension • Family Living Programs
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Tips to help your child
fall asleep without a bottle
or spill-proof cup:
• Hold your baby and rock in a
rocking chair.
• Play soft music or sing quietly
to your baby.
• Read a book or tell your child a
quiet story to prepare for sleep.
• Give your baby a clean pacifier.
UW-Extension provides equal opportunities in employment and programming, including Title IX
and ADA. WNEP education is supported by the USDA Food Stamp Program, UW-Extension,
FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy
diet. To find out more about FoodShare, call your local food stamp office. 2006.
This publication is available in Spanish, Su bebé:el biberón y el deterioro dental.
Your Baby:
Bottle Feeding and
Tooth Decay
Tooth decay in babies is serious. A baby can
have painful toothaches and teeth may turn
black and have to be pulled. If teeth are lost
early, a baby can have problems with chewing
and learning to talk. Permanent teeth may
also be damaged as they develop.
El pavo es nutritivo, bajo en costo
y fácil de cocinar.
Siga estas instrucciones:
DESCONGELAR
El pavo debe mantenerse frío mientras se está descongelado. Use uno
de estos métodos:
1. Sin prisa: Descongelar en el refrigerador. Deje el pavo en su
envoltura original y coloque en una bandeja en el refrigerador.
Deje que el pavo se descongele en el refrigerador por 3 a 4
días. Tenga en cuenta que una libra (medio kilo) de pavo se
descongela en 5 horas.
2. Con prisa: Descongelar en agua fría. Deje el pavo en su
envoltura original y cúbralo con agua fría en el fregadero.
Cambie el agua tantas veces que sea necesario para mantener el
agua fría. El pavo se descongelará aproximadamente una libra
cada media hora.
¡Nunca descongele el pavo en el mostrador de la cocina! Partes del
ave pueden calentarse y alojar bacteria que puede crecer a niveles
peligrosos.
PREPARACION
´
El pavo crudo puede tener bacteria. Lávese las manos, el fregadero, el
mostrador, los cuchillos y los platos con jabón y agua caliente después
de preparar el pavo crudo. Asegúrese de que ni el pavo crudo ni sus
jugos toquen alimentos ya cocidos u otros alimentos listos para comer.
Siga estos pasos al preparar el pavo:
1. Quite la envoltura original. Quite la bolsa que contiene el
corazón y el hígado de adentro.
2. Lave dentro y fuera del pavo con agua fría y escurra bien.
3. Corte los pedazos grandes de grasa.
4. Si no tiene un termómetro de carne disponible, cocine el
relleno en una caserola. Si cocina el relleno dentro del pavo,
rellénelo suelto justo antes de poner el pavo al horno.
COCINANDO EL PAVO
El pavo se puede hornear entero en el horno o cocinar en agua en
la estufa. Nunca cocine parcialmente el pavo para luego
terminar de cocinarlo. Use uno de estos métodos.
En el horno:
1. Caliente el horno a 325° F.
2. Coloque el pavo con la pechuga
hacia arriba en una cazuela lo
suficientemente grande.
3. Tiempos para cocinar:
Peso
(libras)
8 a 12
12 a 14
14 a 18
18 a 20
20 a 24
Tiempo para hornear en horas
Sin relleno
Con relleno
2-3/4 a 3
3 a 3-1/2
3 a 3-3/4
3-1/2 a 4
3-3/4 a 4-1/4
4 a 4-1/4
4-1/4 a 4-1/2
4-1/4 a 4-3/4
4-1/2 a 5
4-3/4 a 5-1/4
Inspeccione si se ha cocinado: Corte el muslo con un
tenedor. El jugo debe ser de un color claro y no rosado
cuando el pavo esté listo. Si tiene un termómetro de carne
colóquelo en la parte más gruesa del muslo y cocine el pavo
hasta que la temperatura de la carne llegue a 180-185°F. La
temperatura en el centro del relleno debe llegar a 165°F.
En la estufa:
1. Corte el pavo en pedazos y
coloque en un olla grande.
2. Cubra con agua.
3. Hierva el agua.
4. Baje la llama del fuego y deje cocinar a fuego lento hasta
que la carne esté lista.
11/96
Cooperative Extension • Family Living Programs
Consejos para ayudarle al
bebé a dormirse sin un
biberón o sin una taza
entrenadora antiderrames:
• Tome en brazos al bebé y mézalo
en la silla mecedora
• Toque música suave o cántele
suavemente al bebé.
• Léale un libro o cuéntele a su niño
un cuento tranquilizador para
prepararlo para dormir.
• Déle al bebé un chupete limpio.
La educación de WNEP es apoyada por el Programa de los Cupones para Alimentos del Departamento
de Agricultura de los Estados Unidos (USDA), la UW-Extensión, FoodShare de Wisconsin y
organizaciones asociadas locales. En Wisconsin, FoodShare puede ayudar a proporcionar una dieta
saludable. Para saber más sobre FoodShare, llame a la oficina local de FoodShare. 2006 Esta publicación también está en inglés,
Your Baby: Bottle Feeding and Tooth Decay.
Wisconsin Enter project name
Nutrition Enter project information
Education
Program
Su bebé: La alimentación
con biberón y las caries
Las caries en los bebés son graves. Es posible que los
bebés tengan terribles dolores de muelas y que sus
dientes se pongan negros y tengan que ser extraídos. Si
un bebé pierde sus dientes prematuramente, esto puede
causar problemas con la masticación y con el aprendizaje
del lenguaje. Los dientes permanentes también se pueden
dañar durante su desarrollo.
¿Cuál es la causa de las caries en
los bebés?
Las bacterias que viven en la boca del bebé causan
caries. Las bacterias viven del azúcar que bebe el bebé.
El azúcar no está solamente en las bebidas endulzadas
o en los jugos sino que también en la fórmula. Las
caries pueden empezar cuando los líquidos dulces o la
fórmula permanecen en la boca del bebé por mucho
tiempo. Esto puede pasar cuando:
¿Qué puedo hacer para
prevenir las caries en los
dientes de mi bebé?
• El amamantamiento es la
mejor manera de
alimentar al bebé y de
prevenir las caries.
• Si alimenta con un
biberón, siempre tome en
brazos al bebé mientras
toma el biberón.
• el bebé se duerme con un biberón o con una
taza entrenadora antiderrame en la boca.
• Acueste al bebé sin un biberón o sin una
taza entrenadora antiderrames.
• los bebés llevan un biberón o una taza
antiderrame en la mano y beben todo el día.
• No ponga bebidas gaseosas o
endulzadas, bebidas de fruta o jugo de
fruta en el biberón o en la taza
antiderrame del bebé. El bebé no necesita
estas bebidas.
• Cuando el bebé tenga 6 meses, él puede
empezar a beber de una taza.
• Disminuya lentamente el uso del biberón a
medida que el bebé se acerca a su primer
cumpleaños.

Documentos relacionados