Table of Contents
Getting Started …………………………………………………… 6-13
Back to the Basics……………………….. 6
Sample Menu Ideas………………………. 7
Conversions and Abbreviations…………… 8
Kitchen Essentials……………………….. 9
Creating a Shopping List…………………. 10
Creating a Perfectly Portioned Plate……… 11
Cooking Techniques……………………….. 12
Cutting Techniques……………………….. 13
Mixing Techniques………………………… 13
Breakfast 101 ……………………………………………………… 14-21
How to have breakfast on the run….…… 14
Breakfast Ideas 101…………………….. 18
Breakfast in Bed 101……………………. 20-21
Eggs 101………………………………… 22
Top 10 Fast Food Choices………………… 24
Healthy Choices…………………………… 48
Lunch and Dinner 101 ………………………………………………22-43
Lunch and Dinner (Continued)
How to ………………….. 28
What Goes in and Out of the Fridge………… 30
How to save money……………………….. 32
Healthier Pizza 101…………. 36
How to have a fun, healthy get together…. 42-43
Vegetarian Tips……………………………… 46
Snacks and Light Meals 101…………………………………………… 49-53
On-Line References…………………. 52
Dessert 101…………………………………………………………… 55-57
Simple, Healthy Cooking Exchanges……… 54
Where To Turn for Help…………………. 56
Recipes Additions……………………………………………………….. 58-59
Index……………………………………………………..…………….. 60-61
Sample Content Preview
Breakfast
1 ½ cup Raisin Bran
1 cup milk (preferably skim or 1%)
banana or ½ cup 100% juice
Lunch
6” Turkey Sub w/ veggies
baked Doritos
Water, milk, or tea
Snack
fruit, pudding, or granola bar
Dinner
1 cup cooked pasta
½ cup pasta sauce
shredded cheese
3oz chicken breast
1 cup milk
fruit or vegetables
Snack
½ – 1 cup ice cream
Breakfast
Fruit, yogurt, and granola parfait
milk
Snack
low-fat yogurt and grapes
Lunch
tuna with light mayo and crackers
milk or light
Snack
fruit, carrots, pudding, or granola bar
Dinner
broccoli rice casserole
1 pc bread with butter
fruit
1 cup milk
Snack
bagel with light cream cheese
Breakfast
english muffin with light cream cheese
mocha made with skim milk
fruit
Snack
trail mix from vending machine
Lunch
kids meal from McDonalds
w/ skim milk
Dinner
grilled cheese
tomato soup
salad w/ light ranch dressing
Snack
3 cups light microwave popcorn
Smart Grocery Shopping
1. Concentrate shopping time around the perimeter of the grocery store. Fill your cart with produce first.
2. Watch your beverages. Choose 100% fruit juices instead of juice drinks and beware of soft drinks, which can contain up to 11 teaspoons of sugar.
3. Do not shop when you are hungry.
4. Think whole grains! Cereals are a great source of fiber. Find cereals with at least 5g fiber per serving. 5. Beware of featured items at the end of aisles and at the check out counter. These foods are usually loaded with fat and calories plus make you spend more money on things you don’t really need. 6. Make a list, and stick to it.
Other Details- 1 Ebook (PDF, DOC), 71 Pages
- 1 Ecover (PNG)
- Year Released/Circulated: 2023
- File Size: 11,792 KB
License Details:
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