Find Creative Ways to Use Healthy Foods SHOPPING
Mix it up with fruits and veggies Fruits and veggies can help stretch meals and make you feel fuller longer. • Mix in fresh, frozen, or canned veggies with rice, beans, or pasta. • Create a stir-fry with whole-grain rice and veggies. • Add fresh, frozen, canned, or dried fruit to salads. • Add fresh, frozen, or canned fruit to oatmeal or yogurt. • Add fresh, frozen, or canned vegetables to main dishes made with ground beef, shredded chicken, or tuna and casseroles. • Add fresh, frozen, or canned vegetables to soups.
Great grains Grains and breads provide energy and are nutritious ways to stretch meals. Remember to make half your grains whole grains! • Add brown rice to soups and stews. • Top whole wheat bread slices with tomato sauce, spinach leaves, and cheese to make mini pizzas. • Use whole wheat pasta and add leftover veggies to the sauce. • Top a yogurt and fruit parfait with crushed whole-grain cereal. • Toast bread in the oven, then chop to use as croutons in salad. Protein power! Lean protein helps you feel full and provides energy. • Use canned peas or beans as toppings on salads and side dishes. • Spread pinto or black beans with salsa on a corn tortilla, or eat with baked tortilla chips. • Canned tuna goes great with peas and rice. • Add canned chicken or turkey to grilled cheese sandwiches. • Add tuna or salmon to pasta dishes or mac- aroni and cheese. • Use peanut butter to top toast or whole pieces of fruit. • Make a peanut butter smoothie with low-fat milk, banana, and ice. • Make oatmeal with low-fat milk instead of water, for a boost of protein.
Calcium-rich dairy • Low-fat milk, yogurt, and cheese to keep your bones and teeth strong and heart healthy! • Make meat loaf or hamburgers with ¼ to ½ cup dry milk per pound of meat. • Cooked cereal: Add ¼ to ½ cup milk to each cup of cereal or oatmeal before cooking.
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