WNEP Food Fact Sheets - with headers
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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 Dont 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.