Shopping For Food & Making Meals In Minutes
Using The Dietary Guidelines
Look Here For:
U.S. Department of Agriculture Human Nutrition Information Service Home and Garden Bulletin No. 232-10 WHAT ARE THE DIETARY GUIDELINES FOR AMERICANS? The Dietary Guidelines for Americans are seven basic principles for developing and maintaining a healthier diet. The Guidelines represent the best thinking in the field of nutrition and health and are the basis for all Federal nutrition information and education programs for healthy Americans. They were developed by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services. |
- Eat a variety of foods
- Maintain desirable weight
- Avoid too much fat, saturated fat, and cholesterol
- Eat foods with adequate starch and fiber
- Avoid too much sugar
- Avoid too much sodium
- If you drink alcoholic beverages, do so in moderation
The U.S. Department of Agriculture has prepared a series of practical "how-to" publications on choosing and preparing foods using the Guidelines. This bulletin focuses on how to prepare quick meals and shop for foods in the Dietary Guidelines style. Other topics in the series include how to prepare food and plan menus; prepare bag lunches, snacks, and desserts; and eat out using the Dietary Guidelines. See the end of this bulletin for more information on how to order these.
MAKING TASTY MEALS IN MINUTES
After a hectic day, the ideal meal would be one that's nutritious and appealing, as well as easy and quick to prepare. Many cookbooks include quick-to-fix recipes, but "quick" often involves more than 30 minutes of total preparation time. Also, many quick recipes are not consistent with Dietary Guidelines-style eating. For instance, they may use convenience foods that are high in calories, fat, sugars, and/or sodium. This bulletin comes to the rescue with ideas for tasty Guidelines-style meals that you can fix in about 30 minutes or less. It also provides lots of time management tips and recipes.
Time Management Quiz
Effective management is the key to saving time during food preparation. To see how well you manage your time, think about your usual food preparation practices. With your typical evening meal in mind, answer these questions:
ALMOST FREQUENTLY SOMETIMES NEVER
1. How often do you plan meals in advance? ___ ___ ___
2. How often do you prepare portions of a meal in advance? ___ ___ ___
3. How often do you spend 30 minutes or less preparing meals? ___ ___ ___
4. How often do you use leftovers as the basis for another meal? ___ ___ ___
5. How often do you use mixes, frozen dinners and entrees, and ready-to- eat foods in your meals? ___ ___ ___
6. If there are others in your house- hold, how often do they help fix meals and clean up? ___ ___ ___
This quiz is not as easy as it seems. If your answer to most of these questions is "frequently," you probably manage your time very well. Yet even if you're great at preparing meals quickly, you may be dissatisfied with their quality, nutritional value, or variety. In taking shortcuts to prepare quick meals, are you using products likely to be high in fat, sugars, and sodium?
If your answers to the questions in the quiz are mostly "sometimes" and "almost never," don't be discouraged. Perhaps the quiz helped you identify some easy ways to make more efficient use of your time. Read on for ideas to make quick meals that are appealing and nutritious.
Click here for nutrition table for 7,248 foods.
DID YOU KNOW?
In recent surveys of food shoppers across the country, about a fourth said that speed and easy preparation were the most important considerations in making food purchases. Over a third said they rarely had more than 30 minutes to prepare meals.
SAVING TIME
The approach you take to saving time depends on what kind of time you want to save-active or total. "Active" time includes preparation steps that require your full or partial attention-the time you are "actively" involved in food preparation. "Total" time refers to how long it takes to get a meal ready, from start to finish. For example, preparing a roast for dinner takes very little active time. The roast is not a good choice, however, if you're short on total time because it takes a long time to cook.
The recipes and menu suggestions later in this bulletin show both active and total time as tested in USDA's food laboratories. Timing began after ingredients and cooking utensils were assembled.
GETTING ORGANIZED
One of the first steps in learning to manage your time is ORGANIZATION in planning for meals and preparing recipes:
.Kitchen Arrangement. Make sure foods, utensils, and equipment are arranged conveniently for fast-paced work.
.Adequate Food Supply. Keep your food cabinets, refrigerator, and freezer stocked with quick-to-fix ingredients that can be used in a variety of ways (an assortment of canned and frozen vegetables, ground beef, fish fillets, and chicken, for example). Guidelines-style food shopping tips are given later in this bulletin.
.Meal Ideas. Try to plan at least some meals in advance. This can be as simple as making a mental note of what you'll have for dinner tomorrow or defrosting a meat so it will be ready to prepare. (See Planning Menus Using the Dietary Guidelines for more help; ordering information is on the back cover.)
.Shopping Lists. Keep a piece of paper near the refrigerator for jotting down items as you need them. Use it as the basis for a complete shopping list.
."Game Plans." Read recipes ahead to be sure you have all ingredients on hand. Make a "game plan" - a logical order for tasks in preparing the meal.
TIME-SAVING STRATEGIES
.Focus Preparation Efforts On One Portion of the Meal. There's no need for all meal components to be elaborate. For example, if the main dish requires lots of attention, fix a simple vegetable or salad. If the main dish is a simply prepared meat, dress up the vegetables or add an interesting side dish.
.Do Some Preparation Steps Ahead. Thaw frozen meat, fish, or poultry in the microwave oven or overnight in the refrigerator. Assemble equipment, cooking utensils, and ingredients before you start meal preparation.
.Use Time-Saving Food Preparation Methods. To save total preparation time, try quick microwave or stovetop versions of dishes you usually cook in the oven - skillet lasagna or microwave cornbread, perhaps. One-dish meals save cleanup time.
.Get Others to Help. Have your children or other household members help with simple food preparation steps, setting and clearing the table, or washing dishes.
.Collect Quick and Easy Menu Ideas and Recipes. Jot down whole menus as well as recipes. Look for recipes that have just a few ingredients. See "Evaluating Recipes," later in this bulletin. Also, look for ingredients you usually have on hand.
.Be Efficient. When you do have time to cook, make your efforts really worthwhile. On weekends, for example, if you prepare pancakes, waffles, or french toast for breakfast, make a double or triple batch and freeze the extras. Anytime you make foods such as soups, stews, chili, or spaghetti sauce, make extra and freeze in meal-size portions. Double your meatloaf recipe and freeze half the uncooked meat mixture as patties or meatballs to use later. Or, freeze some in muffin tins to make mini-loaves.
TIME-SAVING EQUIPMENT
Busy schedules and a desire for easy meals have made microwave ovens an essential part of many kitchens. Active preparation time is often about the same for microwave and conventionally cooked foods, but total cooking time is usually shorter. However, cooking some foods in the microwave oven does not save time - rice and pasta, for example. The solution: cook rice or pasta on the stovetop while your main dish is in the microwave oven. The greater the amount of food, the longer it takes to cook in a microwave oven. Therefore, cooking several foods for a meal in the microwave oven may not save time.
QUICK-COOKIN' VEGGIES AND FRUITS
Most vegetables are "naturals" for microwaving. Microwaving usually saves time, retains nutrients, and maximizes flavor. A microwave oven is also great for heating up leftover vegetables.
Some fruits adapt well to microwave cooking, too. Try microwave-baked apples or pears for a quick and easy dessert. Core and prepare according to directions in your microwave cookbook.
Other labor-saving kitchen devices: .Toaster ovens, countertop convection ovens, pressure saucepans or cookers, electric frypans, and crockpots are other small appliances that can help save active or total time.
.Save food transfer and cleanup time by using cookware in which food can be cooked, served, and stored.
.A food processor can save considerable time if you have lots of vegetables to chop or slice for a salad, soup, stirfry dish, or casserole, although it may not be worth the trouble for small amounts.
A tip for onion and green pepper: chop a large quantity and freeze in a zip-top freezer bag or other airtight container for future use in cooked dishes. Frozen chopped pieces separate easily with a knife and during cooking.
Whatever gadgets you use, the fewer you use, the less time needed for cleanup!
GUIDELINES REMINDERS
For variety, include foods from all of these groups on a daily basis: breads, cereals, and other grain products; fruits; vegetables; meat, poultry, fish, and alternates; milk, cheese, and yogurt.
To Maintain Desirable Weight: .Choose a variety of foods that provide needed nutrients. .Go easy on foods that supply mainly calories-sugars, sweets, fats, and oils, foods high in sugars and fats, and alcoholic beverages.
To Avoid Too Much Fat, Saturated Fat, and Cholesterol: .Choose lean meat, fish, poultry, and dry beans and peas as protein sources. .Use skim or lowfat milk and milk products .Use egg yolks and organ meats in moderation. .Use fats and oils, especially those high in saturated fat, such as cream, lard, and butter, in moderation. .Use foods high in fat, such as deep-fat-fried foods, in moderation. .Trim fat off meats; remove skin from poultry. .Broil, bake, boil, steam, or microwave, rather than fry.
To Eat More Starch and Fiber: .Choose foods that are good sources of fiber, such as whole-grain breads, cereals, and pasta; vegetables and fruits with edible skins; dry beans and peas.
To Avoid Too Much Sugar: .Use less of all sugars and of foods high in sugars, like prepared baked goods, candies, sweet desserts, soft drinks, and fruit-flavored punches and ades. .Select fresh fruits, unsweetened frozen fruits, or canned fruits packed in water, juice, or light syrup. .Cut back on the amount of sugars used in recipes.
To Avoid Too Much Sodium: .Cook without salt or with only small amounts of added salt. This includes seasoned salts as well as table salt. .Flavor foods with herbs, spices, or lemon juice. .Go easy on high-sodium condiments (soy sauce, steak sauce, catsup), pickles, cured or processed meats, most cheeses, and most canned vegetables and soups. .Use lower sodium products in place of higher sodium ones - "no-salt-added" or "reduced-sodium" products, for example.
If you eat foods high in fat, sugars, or sodium, balance them during the day with other foods that are lower in these components.
EVALUATING RECIPES
The time-saving tips just outlined are a help regardless of the foods you cook. The keys to quick meals in the Dietary Guidelines style are the amounts and types of ingredients you choose and, of course, the food preparation methods and recipes you use. Keep both time-saving tips and the "Guidelines Reminders" above in mind when you choose recipes.
Look at recipes in terms of active and total preparation time. Note whether a recipe meets your time requirements, how many ingredients are required, and how many steps are needed to get those ingredients in ready-to-use form. For example, a simple five-ingredient recipe including a cup of cooked diced chicken isn't going to fill the bill for a meal needed in half an hour unless you already have the cooked chicken on hand.
QUICK CHILI
Recipe Preparation Time Active: 10 minutes Total: 20 minutes
4 servings, about 3/4 cup each
Per serving: Calories 230 Cholesterol 34 milligrams Total Fat 9 grams Sodium 390 milligrams Saturated Fatty Acids 3 grams
Lean ground beef 1/2 pound Kidney beans, drained (save liquid) 15 1/2-ounce can Bean liquid 1/3 cup "No-salt-added" canned tomato puree 1 cup Instant minced onion 1 tablespoon Chili powder 1 1/2 tablespoons
1. Cook beef in hot frypan until lightly browned. Drain off fat. 2. Stir in remaining ingredients. 3. Bring to a boil. Reduce heat, cover, and simmer 10 minutes.
Menu Suggestion: Serve with mixed salad greens with reduced-calorie dressing, whole-wheat rolls, and juice-pack canned pineapple chunks. (Menu preparation time including recipe: active, 15 minutes; total, 20 minutes)
A RECIPE MAKEOVER
In some recipes, you may be able to change ingredients and preparation steps to help save time. Take this chili recipe for example. Several changes have been made to make it quicker and easier to prepare than a typical chili, yet still tasty and lower in calories, fat, and sodium.
This quick and easy recipe takes only 20 minutes to prepare compared to 1 to 3 hours for many other chili recipes because it...
.has only six ingredients, none of which require preparation. .has only three major preparation steps. All are very simple. .uses one pan for all steps. (This saves on both preparation and cleanup time.) .uses canned rather than dry beans that you have to cook. .uses a small amount of liquid and cooks just long enough to blend flavors and become thickened. .uses dried rather than fresh onion-no chopping.
The recipe is also a good choice for Guidelines-style meals because...
.lean ground beef is used in place of regular ground beef. .ground beef is browned without added fat. Fat that accumulates during cooking is drained off. .kidney beans are a good source of starch and fiber. Only a portion of the bean liquid has been used to help reduce sodium. ."no-salt-added" tomato puree is lower in sodium than most other processed tomato products. (It contains about 50 milligrams sodium per cup, compared to about 1,000 milligrams per cup for regular tomato puree.) No salt is added to the recipe.
These changes result in 110 fewer calories, 9 fewer grams of fat, and 440 fewer milligrams of sodium than a similar serving of a typical chili.
Look at your favorite recipes. Can any ingredients be changed to save preparation time? Can any preparation steps be combined or eliminated? Can any be doubled and used as the basis for a "planned-over" meal? Look at the other recipes in this bulletin to see what makes them quick and easy.
Note: All menu suggestions in this bulletin highlight the main portion of a meal. Adjust amounts to fit your family's needs. Frequently serve skim or lowfat milk as a beverage.
USING LEFTOVERS FOR QUICK MEALS
Leftovers don't have to be boring. Planned leftovers ("planned-overs") can be helpful in quick meals - part of meal preparation is already complete! Here are some tips for using leftovers:
.Use leftovers in a totally different way from the original meal and vary the way you use them. For example, don't always use leftover beef roast in beef stew or leftover chicken in chicken curry. Try them in a sandwich spread, in a stirfry dish, in fried rice, or in a pasta salad. (See recipe.)
.Look for new recipes that use foods you often have left over. Some foods are more versatile than others, but whatever the food, put it to good use and use it all before it spoils.
.Use planned-overs to make efficient use of large meat cuts and other foods that come in large packages. Roast a chicken, turkey, beef roast, or ham and slice some for eating while hot. Cool the rest quickly and cut into meal-size portions for use later in casseroles, stirfry dishes, sandwiches, soups, stews, and salads. Freeze the portion you won't use within a day or two.
STOVETOP TAMALE PIE
Recipe Preparation Time Active: 15 minutes Total: 25 minutes
4 servings, about 1 cup each
Per serving: Calories .............. 330 Cholesterol... 34 milligrams Total fat ............. 9 grams Sodium ...... 431 milligrams Saturated fatty acids.. 3 grams
Quick chili (previous recipe) 1 recipe "No-salt-added" whole-kernel corn, undrained 8-ounce can Yellow cornmeal 1/2 cup Salt Dash Cold water 1 1/4 cups Chili powder 1/8 teaspoon
1. Place chili in a 10-inch frypan. Stir in corn. Heat thoroughly. 2. As chili heats, mix cornmeal and salt with water in a saucepan. Cook over medium heat, stirring constantly until thickened, about 2 minutes. 3.Spread cornmeal mixture over hot chili to form a crust. Sprinkle with chili powder. 4.Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.
Menu Suggestion: Serve with cooked frozen kale and fresh fruit cup. (Menu preparation time including recipe: active, 25 minutes; total, 30 minutes)
TUNA PASTA SALAD
Recipe Preparation Time Active: 10 minutes Total: 25 minutes
4 servings, about 1 cup each
Per serving: Calories .................. 185 Cholesterol ... 10 milligrams Total fat ............. 3 grams Sodium ....... 230 milligrams Saturated fatty acids ... Trace
Elbow macaroni, uncooked 3/4 cup Tuna, water-pack, drained 6 1/-ounce can Celery, thinly sliced 1/2 cup Seedless red grapes, halved 1 cup Salad dressing, mayonnaise-type, reduced calorie 3 tablespoons
1. Cook macaroni according to package directions, omitting salt. Drain. 2. Toss macaroni, tuna, celery, and grapes together. 3. Mix in salad dressing. 4. Serve warm or chill until served.
Menu Suggestion: Serve with broccoli spears, pumpernickel rolls, and ice milk topped with sliced strawberries. (Menu preparation time including recipe: active, 15 minutes; total, 25 minutes)
Variations
SALMON PASTA SALAD
Per serving: Calories .............. 185 Cholesterol ... 24 milligrams Total fat ............. 5 grams Sodium ....... 307 milligrams Saturated fatty acids... 1 gram
Use 7 1/2-ounce can drained salmon in place of tuna.
CHICKEN PASTA SALAD
Per serving: Calories .............. 195 Cholesterol ... 32 milligrams Total fat ............. 5 grams Sodium ....... 113 milligrams Saturated fatty acids... 1 gram
Use 1 cup diced cooked chicken in place of tuna.
BEEF PASTA SALAD
Per serving: Calories .............. 200 Cholesterol ... 31 milligrams Total fat ............. 5 grams Sodium ....... 111 milligrams Saturated fatty acids .. 1 gram
Use 1 cup diced cooked lean beef in place of tuna.
Food Safety Tip - Be sure to refrigerate leftover foods promptly. Use them within a day or two or freeze in airtight containers at 0 degrees F or below for later use.
PREPARING QUICK MEALS
Here are some basic food preparation ideas that save time and also help reduce fat, cholesterol, sugars, and sodium. (For more Guidelines-style food preparation tips, see Preparing Foods Using the Dietary Guidelines, Ordering information is at the end of this bulletin.)
QUICK-TO-FIX MEATS
Quick-cooking methods that help cut down on fat include broiling, pan-frying without added fat, or stirfrying in a very small amount of oil. A nonstick frypan is helpful for browning meat. Drain fat well after cooking.
Poultry. Remove skin to reduce fat. Several forms of fresh chicken and turkey are available with skin and bone already removed-chicken breasts and turkey cutlets, for example. There are also many precooked poultry products that require only heating-breaded prefried chicken, for example, or barbecued chicken from the deli. However, these choices are often higher in calories, fat, and sodium.
.Pound boneless skinless chicken breasts with a metal meat mallet to flatten or use turkey breast fillets or tenderloins. Season with herbs and braise in chicken broth without added salt or broil. Brush with a small amount of sauce or oil during cooking if needed to prevent dryness.
.Cut chicken into strips and stirfry.
.Try the recipe for Chicken Italiano.
CHICKEN ITALIANO
Recipe Preparation Time* Active: 15 minutes Total: 30 minutes
4 servings, 1 chicken breast half and 3/4 cup spaghetti mixture each
Per serving: Calories ................. 280 Cholesterol .. 68 milligrams Total fat ............ 3 grams Sodium ...... 341 milligrams Saturated fatty acids . 1 gram
Chicken breast halves, skinned, boned 4 Oil 1 teaspoon Thin spaghetti, broken into fourths 4 ounces (about 1 1/2 cups) Onion, cut in wedges 1 small Green pepper, cut in strips 1 small Instant minced garlic 1/8 teaspoon Oregano leaves 1 teaspoon Salt 1/8 teaspoon Pepper 1/8 teaspoon Bay leaf 1 Tomatoes 16-ounce can Water 1/4 cup Parsley, chopped 1 tablespoon, if desired
1. Pound chicken breasts with a metal meat mallet between sheets of plastic wrap until about 1/2-inch thick. 2. Heat oil in frypan. Brown chicken breasts on each side. 3. Add spaghetti, onion, and pepper strips around chicken. Sprinkle with seasonings. 4. Break up large pieces of tomatoes. Pour tomatoes and water over top of chicken. 5. Bring to boiling. Reduce heat, cover, and cook until chicken and spaghetti are done, about 15 minutes. 6. Remove bay leaf. Garnish with parsley.
Menu Suggestion: Serve with spinach-mandarin orange salad with reduced-calorie dressing and garlic bread (small amount of soft margarine and garlic powder). (Menu preparation time including recipe*; active, 30 minutes; total, 30 minutes)
*Includes time to remove skin and bone from chicken.
Variation
TURKEY ITALIANO
Per serving: Calories .................. 275 Cholesterol... 70 milligrams Total fat ............. 3 grams Sodium ...... 320 milligrams Saturated fatty acids .. Trace
Use 1 pound raw turkey breast fillets or tenderloins in place of chicken. (Bone and skin are already removed.)
To Bone or Not to Bone...
Skinned, boned chicken breasts are available at many supermarkets but cost much more per pound than regular chicken breasts. Skinning and boning them yourself adds to preparation time. How precious is your time? Is the added cost worth it?
Another option for many recipes is to skin chicken breasts yourself but leave the bone in. This lowers cost and active preparation time but may increase total cooking time.
Fish. Prepared Guidelines-style, fish makes a light, low-calorie entree. Use fresh or thawed frozen fish fillets.
.Season and poach. Garnish with paprika. .Sprinkle fillets with herbs such as basil or marjoram; broil. (To save cleanup time, line broiler pan with foil; discard foil after use.) Brush fish lightly with oil during cooking if needed to prevent dryness or use lemon juice to add moisture and flavor. .Individually frozen fish fillets are convenient. Poach, steam, bake, or broil them. .Try the recipe for Dilled Fish Fillets.
DILLED FISH FILLETS
Recipe Preparation Time Active: 5 minutes Total: 10 minutes
4 servings
Per serving: Calories................... 95 Cholesterol .. 55 milligrams Total fat ............. 1 gram Sodium ...... 147 milligrams Saturated fatty acids .. Trace
Frozen haddock or cod fillets 1 pound Lemon juice 1 tablespoon Dried dill weed 1/8 teaspoon Salt 1/8 teaspoon Pepper Dash
1. Thaw frozen fish in refrigerator overnight or thaw in microwave oven. Separate into four fillets or pieces. 2. Place fish in heated frypan. Sprinkle with lemon juice and seasonings. 3. Cover and cook over moderate heat until fish flakes when tested with a fork, about 5 minutes.
Menu Suggestion: Serve with braised carrots and celery, new potatoes boiled in skin, and applesauce muffins made from mix. (Menu preparation time including recipe: active, 20 minutes; total, 30 minutes)
MICROWAVE INSTRUCTIONS: Place fish in a glass baking dish. Cover with wax paper. Cook at "medium" power for 3 minutes. Remove cover, turn fish over, and sprinkle with lemon juice and seasonings. Cover and continue cooking at "medium" power for 3 minutes or until fish flakes with a fork. (Recipe preparation time: active, 5 minutes; total, 10 minutes; menu preparation time including recipe: active, 20 minutes; total, 30 minutes)
[MENUS CONTINUE LATER - MAYBE SHOULD BE COMBINED HERE INSTEAD OF IN TWO PLACES?]
MAKING SMART CHOICES WHEN SHOPPING FOR FOOD
Whether you plan menus in advance or fix meals at the last minute, what you buy at the supermarket probably determines most of your family's food intake. Food shopping is therefore an important part of making Guidelines-style meals. This section gives you the basics on food shopping, from making a shopping list to storing the foods you buy. Of course, how you cook foods and what you add to them are important too. For tips on preparing food in the Dietary Guidelines style, see Making Tasty Meals in Minutes and Preparing Foods Using the Dietary Guidelines in this bulletin. (Ordering information is on the back cover.)
Even if you don't plan menus and just shop for what you need to re-stock your shelves, think about your total diet before you go to the store.
Include a variety of foods to get the protein, vitamins, minerals, starch, and fiber you need for good health. Choose foods from all the major food groups:
.Breads, cereals, and other grain products, including the whole-grain types. .Fruits, including citrus, melon, berries, and some with edible skins .Vegetables, including dark-green leafy vegetables and dry beans and peas .Meat, poultry, fish, and alternates (eggs, dry beans and peas, nuts, and seeds) .Milk, cheese, and yogurt
Avoid too much fat, sugars, and sodium. Choose fewer foods that are high in these components. If you eat foods that are higher in fats, sugars, or sodium, balance them throughout the day with others that are lower. The information that follows will help you make Guidelines-style food selections at the supermarket.
"Super Shopper" Checklist
Most people have a routine when shopping for food. Check the boxes below that best describe what you do before, during, and after each trip to the supermarket. Small changes in your shopping habits may make it easier to prepare Guidelines-style meals at home.
HARDLY MOST OF BEFORE SHOPPING, I: EVER SOMETIMES THE TIME
Check to see what foods I have on hand ___ ___ ___
Plan meals to include a variety of foods from each of the major food groups ___ ___ ___
Plan food purchases to keep amounts of fat, sugars, and sodium moderate ___ ___ ___
Consider how much money I have to spend on food ___ ___ ___
Make a shopping list ___ ___ ___
WHILE SHOPPING, I:
Read ingredient labels, watching for ingredients that provide fat, sugars, and sodium ___ ___ ___
Use nutrition labels to help select food products ___ ___ ___
Use open dating information to assure quality and freshness ___ ___ ___
Use unit pricing (when available) to compare prices ___ ___ ___
AFTER SHOPPING, I:
Store foods promptly and properly to maintain their nutritive value and quality ___ ___ ___
Place newer foods in the back of refrigerator, freezer, and cabinet shelves, so older foods will be used first ___ ___ ___
Use perishable foods promptly to avoid food waste ___ ___ ___
If "most of the time" is your answer to most of these questions, you're a "super shopper"! Read on for tips on how to shop for food using the Dietary Guidelines. READING LABELS
A typical supermarket offers about 20,000 different items. Food labels can help you choose among the options available. Ingredient labeling, nutrition labeling, open dating, and unit pricing (in many stores) can help you get the most for your food dollar, as well as help you eat in the Dietary Guidelines style.
This section first reviews the basics of labeling, then describes ways to make Guidelines-style selections at the supermarket. If you're already an expert on labels, go on to the section called "Selecting Foods at the Supermarket."
Ingredient Labels
Ingredient labels are required by law on processed food products. A few foods (such as ice cream, mayonnaise, and catsup) do not have ingredient labels because all manufacturers must use the same basic ingredients for these products, as specified by Federal standards. All optional ingredients added to these products, however, must be specified.
Ingredients are listed on a product by weight, from most to least. While ingredient labels do not show the exact amount of any ingredient, they do give you an idea of the relative amount of each ingredient. For example, if sugar is listed first on a cereal product, that cereal has more sugar than any other ingredient. Reading ingredient labels can help you choose foods that are lower in sugars, sodium, and fat.
SAMPLE LABEL
Ingredients: Corn flour, sugar, brown sugar, graham cracker crumbs, corn syrup, graham flour, vegetable, shortening, leavening, vegetable oil, wheat germ, sodium caseinate, artificial flavors
SUGARS. What does this label tell you about the sugar content of the product?
Corn flour is the primary ingredient in this product, sugar is second. But brown sugar and corn syrup are sugars, too. Together, these three sugars account for a large portion of the product. Other names for sugars that are used on ingredient labels include:
sucrose mannitol glucose honey dextrose corn syrup fructose corn syrup solids maltose molasses lactose maple syrup sorbitol
SODIUM. As with sugars, sodium can take many forms and can be listed on a label under many different names. Look at the following label:
Gravy Mix Ingredients: Wheat flour, wheat starch, hydrolyzed vegetable protein, beef fat, salt, onion, caramel color, corn syrup solids, monosodium glutamate, sodium caseinate, garlic, disodium inosinate, BHA, propyl gallate.
This product contains four different sodium ingredients. Salt is the major source of sodium. To find the other sources, look for all ingredients with salt, sodium, or soda as part of their name - monosodium glutamate, sodium caseinate, and disodium inosinate. Examples of some sodium-containing ingredients commonly used in foods are:
salt meat tenderizer onion salt bouillon celery salt sodium benzoate garlic salt sodium caseinate seasoned salt sodium citrate monosodium sodium nitrate glutamate sodium phosphate baking powder sodium propionate baking soda sodium saccharin
Many condiments also contain a lot of sodium. These include catsup, mustard, soy sauce, steak sauce, barbecue sauce, worcestershire sauce, chili sauce, salad dressings, olives, pickles, and relishes.
FATS. In reading labels for a product's fat content, look for both the total amount of fat and the type(s) of fat.
.Total Fat. Products with labels that list solid fats or oils as the first ingredient are usually high in total fat. Obvious examples include butter, margarine, mayonnaise, salad dressings, oils, and shortenings. Less obvious sources of fat in a product include ingredients such as meats high in fat, poultry with skin, whole milk, cream, cheeses, nuts, and seeds. Also look for how many different fats or fat-containing ingredients the product contains and the order in which those fats are listed on the label.
.Types of Fat. Fats are mixtures of three types of fatty acids - SATURATED, MONOUNSATURATED, and POLYUNSATURATED.
The following ingredients contain large amounts of SATURATED fatty acids: meat fat, poultry fat, butter, cream, lard, cocoa butter, coconut oil, palm kernel oil, and palm oil.
To avoid too much saturated fat, be moderate in your use of products that contain these ingredients, especially if they are major ingredients.
Fats and oils with large amounts of MONOUNSATURATED fatty acids are: olive oil, peanut oil, and canola oil.
Oils with large amounts of POLYUNSATURATED fatty acids are: safflower, soybean, corn, sunflower, cottonseed, and sesame oil.
Liquid oils tend to be higher in polyunsaturated fatty acids than shortenings, stick margarines, and other fats that are partially hydrogenated. (Hydrogenation makes vegetable oils more solid at room temperature.) Choose margarines that list a liquid vegetable oil as the first ingredient, and buy vegetable oils that specify a poly- or monounsaturated oil by name.
CHIPS Ingredients:... Vegetable oil (contains one or more of the following: coconut oil, sunflower oil, cottonseed oil, palm oil, or peanut oil),...
Some ingredient labels, such as the one shown here, do not specify which oil a product contains. This allows manufacturers to vary the type of oil they use according to availability and cost. They often use coconut, palm, and palm kernel oils.
DID YOU KNOW?
Fatty Acids are the basic chemical units in fat. They may be either saturated, monounsaturated, or polyunsaturated. These fatty acids differ in the amount of hydrogen they contain. Saturated fatty acids contain the most hydrogen, polyunsaturated the least. All dietary fats are made up of mixtures of these three types of fatty acids.
Cholesterol is a fat-like substance found in foods of animal origin, such as egg yolks, meat, poultry, fish, milk, and dairy products. Foods of plant origin-such as fruits, vegetables, grains, nuts, seeds, dry beans and peas, and vegetable oils-have no cholesterol.
The Dietary Guidelines recommend avoiding too much fat, saturated fatty acids, and cholesterol. Eating excess fat, especially saturated fatty acids, cholesterol, and calories, too, causes elevated blood cholesterol levels in many people. High blood cholesterol levels increase the risk of heart disease.
NUTRITION LABELING
Nutrition labeling is not required on products unless nutrients are added or a nutrition claim is made for the product. Even so, many manufacturers voluntarily include nutrition labeling and the number of food products carrying nutrition labeling continues to grow.
Nutrition labels can be very helpful in selecting products for Guidelines-style meals. They show:
.serving size, number of servings per container, and calories, protein, carbohydrate, fat, and sodium per serving of the product;
.percentages of the U.S. Recommended Daily Allowances (U.S. RDA) of protein, five vitamins (vitamin A, vitamin C, thiamin, riboflavin, niacin), and two minerals (calcium, iron) provided in a serving; and
.additional vitamins, minerals, and cholesterol (on some food labels).
Always check serving sizes when comparing nutrition labels of different products. Manufacturers choose serving sizes, which vary from product to product.
The sample label below gives the standard format for a nutrition label. Many labels also provide other kinds of information that can help you make Guidelines-style choices:
LOWFAT FRUIT YOGURT Nutrition Information Per Serving
Serving Size.... 1 cup Protein .............9 g Servings per Carbohydrate ...... 42 g container ........ 1 Fat ................ 2 g Calories ......... 230 Sodium .......... 135 mg
Percentage of U.S. Recommended Daily Allowance (U.S. RDA)
Protein ........... 20 Riboflavin .......... 30 Vitamin A .......... 2 Niacin .............. * Vitamin C .......... * Calcium ............. 35 Thiamin ............ 8 Iron ................ *
*Contains less than 2% of the U.S. RDA for these nutrients.
.SODIUM. Sodium has been part of the standard nutrition label used on foods since 1986. Food products without full nutrition labeling may provide information on sodium content. Terms that can be used include: .sodium-free - less than 5 milligrams per serving .very low sodium - 35 milligrams or less per serving .low-sodium - 140 milligrams or less per serving .reduced-sodium - at least a 75 percent reduction from usual levels .unsalted, without added salt, or no-salt-added - no salt added during processing (to a food normally processed with salt)
Products labeled with any of these terms must list milligrams of sodium per serving on the label.
MAKING SENSE OF THE U.S. RDA
U.S. Recommended Daily Allowances (U.S. RDA) are recommended daily nutrient standards developed for use in the nutrition labeling of food products. Because nutrient needs vary among individuals, the U.S. RDA are set high enough to cover the needs of nearly everyone. They are therefore higher than the actual needs of most people.
It is useful to compare percentages of the U.S. RDA provided by various products and brands. However, do not rely solely on nutrition labels in selecting foods to meet your nutrient needs. First, not all nutrients you need are included on nutrition labels. Also, many foods that are important sources of nutrients do not carry nutrition labels - fresh produce and meats, for example. Eating a variety of foods from each of the major food groups daily will meet the nutrient needs of most healthy persons.
MARGARINE Nutrition Information Per Serving
Serving Size .................. 1 TBSP Servings Per Container ........... 32 Calories ......................... 100 Protein ........................... 0g Carbohydrate ...................... 0g Fat (Provides 99% of Calories).... 11g Polyunsaturates ................. 3g Saturates ....................... 2g Cholesterol (0mg/100g) .......... 0 mg Sodium ........................ 110 mg
.FAT AND CHOLESTEROL. Cholesterol and fatty acid labeling on food products is optional. Unlike sodium, however, products that give cholesterol and fatty acid information must also carry full nutrition labeling.
Above is a sample label from stick margarine showing how cholesterol and fatty acid information looks on the nutrition label. (Amount of monounsaturated fat is usually not shown on labels.)
The Food and Drug Administration, which regulates most food products other than meat and poultry, currently allows manufacturers to label foods with the terms below:
.cholesterol-free - 2 milligrams or less per serving. .low-cholesterol - 20 milligrams or less per serving. .reduced-cholesterol - 75 percent or greater reduction from original food (both original and reduced amount must be shown)
Label claims for the amount of fat in meat and poultry products, regulated by the U.S. Department of Agriculture, must use the following definitions:
.extra lean - no more than 5 percent fat by weight .lean, lowfat - no more than 10 percent fat by weight .light (lite), leaner, lower fat - 25 percent or greater reduction in fat from comparable product
Products making any of these claims must declare the total grams of fat on the label. Terms used for ground beef differ from those shown here.
.STARCH, SUGARS, AND FIBER. Currently, only total carbohydrate must be included on food product labels. Some manufacturers voluntarily provide information on types of carbohydrate in the product (starch, sugars, and dietary fiber).
Following is a sample label from a popular breakfast cereal. You can use this information to compare different types and brands of cereal. You might be surprised to learn how much total sugar is in cereals that don't list "sugar" as their primary ingredient, and how much cereals differ in the amount of fiber they contain.
CARBOHYDRATE INFORMATION 1 OZ. 1 OZ. CEREAL WITH CEREAL 1/2 CUP MILK
Starch and related carbohydrates ........ 13g 13g Hydrates Sucrose and other Sugars........... 5g 11g Dietary Fiber ........... 5g 5g
Total Carbohydrates 23g 29g
SEEING THE LIGHT ON "LITE" - Walk through any aisle of the supermarket and you'll come across at least one product labeled LIGHT or LITE. Ever wondered what LIGHT canned fruit, margarine, soy sauce, potato chips, fish fillets, and fruit punch have in common? The answer is: not much! Except for meat and poultry products, no regulations now exist that define LIGHT and LITE. Manufacturers have interpreted these terms to mean anything from lower in calories, fat, or sodium to lighter in color or flavor. In addition, these products sometimes cost more than regular products. So, before you buy, make sure you compare calories, fat, sodium, and cost of these foods with their regular counterparts.
.CALORIES. If you are trying to maintain a desirable weight by controlling calories, you should know about these nutrition claims used on food products:
.low-calorie - no more than 40 calories per serving. (Check to see if this is actually the size serving you typically would eat.) .reduced-calorie - at least one-third fewer calories than regular product.
Don't assume "diet" and "dietetic" mean low in calories. These terms simply mean a food has been changed in some way. The change might be fewer calories, less sodium, less cholesterol, or a different type of sugar (sorbitol or manitol) than in the regular product. Read the label to find out exactly what the "diet" claim means.
OPEN DATING
Open dating can help you select the freshest products in the supermarket. It's particularly helpful in purchasing perishable items such as meat, poultry, fish, dairy products, and fresh bakery goods. Although open dating is not required by Federal law, some States and localities require open date labeling of certain foods, and many manufacturers voluntarily use open dates. There are four basic types of open dates on food labels:
.Pull-By or Sell-By date is used on foods such as milk, cheese, and packaged meats. It is the last date the product should be sold. The "pull-by" date allows enough time to use the product at home under proper storage conditions ("Storage Tips" later in this bulletin)
.Freshness or Best-If-Used-By date is used on products such as bakery goods or packaged cereals. This date is the last day the product can be expected to be at its peak quality. Bakery goods that have passed their freshness date are often sold at lower prices.
.Expiration or Use-By date on products such as refrigerated doughs and yeasts means the last date the food should be used. If egg cartons include an expiration date, the eggs should be sold by the date marked.
.Pack date is the date the food was manufactured or processed and packaged. This type of dating is used mainly for foods that have a long shelf life, like canned goods.
Which Products Are Right For You? Products with special nutrition claims sometimes cost more. Deciding whether the added cost is worth it is up to you. Check how much the "special" product differs from the regular one. For instance, how many calories or how much fat are you saving by buying a reduced-calorie item; how much less sodium does the "unsalted" version actually have? Keep in mind that it's your total diet that counts. You don't have to buy special foods to follow a Guidelines-style diet. Foods high in fat, cholesterol, sugars, and sodium can be balanced with other selections lower in these components.
UNIT PRICING
Many supermarkets provide a quick and easy way to compare prices. It's called "Unit Pricing". The unit price label shows both the retail price (the total price you pay) and the price per pound, ounce, quart, or other unit. Comparing the unit price among brands and container sizes of a product can help you find best buys. Unit pricing information is usually located on the shelf edge, directly below or above the item.
SELECTING FOODS AT THE SUPERMARKET
On every aisle at the grocery store, you can find Guidelines-style selections. Suggested number of servings for the food groups discussed on the following pages depend on age, sex, physical condition, and activity level. (For further information, see Planning Menus Using the Dietary Guidelines. Ordering information is at the end of the bulletin.
THE PRODUCE SECTION
Vegetables and fruits are good sources of vitamins A and C and fiber. Three to five servings of vegetables and two to four servings of fruit each day are suggested.
Nearly every item in the produce section is a Guidelines-style choice. Fresh fruits and vegetables are low in calories, fat (except for coconuts, nuts, and avocados), and sodium.
Salad bars are now available in many supermarkets, offering the convenience of ready-to-eat produce in the exact amounts you need. Load up on leafy greens and other fresh vegetables and fruits. To avoid too much fat and sodium, go easy on salad dressings; toppings such as cheese, sunflower seeds, and bacon bits; and creamy prepared salads like potato salad, macaroni salad, and coleslaw.
CALORIES FAT SODIUM (grams) (milligrams)
1 cup mixed green salad 10 trace 10 without salad dressing
1 cup mixed green salad with 165 15 365 1 tablespoon french dressing, topped with grated cheese, sunflower seeds, and bacon bits
1 cup potato salad 270 14 675
THE DAIRY CASE
Dairy products are good sources of calcium and protein. Two servings each day are recommended. Teens and pregnant and breastfeeding women need three or more.
In the dairy case, you'll find products with a broad range of calories, fat, and sodium. Check labels on the brands you buy for specific nutrient information. The values shown here are averages. (Calcium values are shown, too, to help you choose the best Guidelines-style ways to get calcium.)
As you're comparing foods on the charts, note that:
.Skim milk, lowfat milk, and plain lowfat yogurt provide the most calcium for their calories and fat.
.Yogurts come in a variety of styles that vary widely in fat content. For the least fat, choose those made with skim or lowfat milk rather than with whole milk or cream. Check labels, comparing equal serving sizes among brands. Adding your own fruit to plain yogurt is likely to provide fewer calories and less sugar than commercial types made with sweetened fruit or preserves.
.Natural cheeses made with part skim milk are somewhat lower in fat than those made with whole milk.
.Process American cheese, cheese food, and cheese spread are lower in calcium and much higher in sodium than most natural cheeses. Natural and process cheeses lower in fat and sodium are available.
.Although lowfat cottage cheese is very low in fat, it is also relatively low in calcium and high in sodium compared to other dairy products.
.Frozen desserts such as sherbets, sorbets, and frozen yogurt are lower in fat than most ice creams and tofu-based frozen desserts. They have about the same number of calories, though, because many are high in sugars.
MILK
CALORIES FAT SODIUM CALCIUM (grams) (milligrams) (milligrams)
Skim, 1 cup 90 1 130 315 Lowfat (1%), 1 cup 105 2 130 315 Lowfat (2%), 1 cup 125 5 130 315 Whole, 1 cup 150 8 120 290
YOGURT
CALORIES FAT SODIUM CALCIUM (grams) (milligrams) (milligrams)
Plain, lowfat, 145 4 160 415 8 ounces Flavored, lowfat, 195 3 150 390 8 ounces Fruit, lowfat, 230 2 135 345 8 ounces Fruit, whole milk, 270 7 130 335 8 ounces
CHEESE
CALORIES FAT SODIUM CALCIUM (grams) (milligrams) (milligrams)
Mozzarella, low- moisture, part-skim milk, 1 ounce 80 5 150 205 Natural swiss, 1 ounce 105 8 75 270 Natural Cheddar, 1 ounce 110 9 175 200 Process American, 1 ounce 105 9 405 175 Process American cheese food, 1 ounce 95 7 335 165 Process American cheese spread, 1 ounce 80 6 380 160 Cream cheese, 1 ounce 100 10 85 25 Lowfat cottage cheese, 1/2 cup 80 1 460 70 Creamed cottage cheese, 1/2 cup 110 5 425 65 Lowfat ricotta, 1/2 cup 170 10 155 335
FROZEN DESSERTS
CALORIES FAT SODIUM CALCIUM (grams) (milligrams) (milligrams)
Sherbet, 1/2 cup 135 2 45 50 Sorbet, 1/2 cup 95 0 15 5* Ice milk, 1/2 cup 90 3 50 90 Ice cream (regular), 1/2 cup 135 7 60 90 Ice cream (gourmet) 1/2 cup 175 12 55 75 Frozen yogurt, 1/2 cup 125 2 60 150
*Sorbets are usually made without milk
THE MEAT COUNTER
Foods in the meat, poultry, and fish group are good sources of iron, zinc, and vitamin B6, as well as protein. Two to three servings (for a total of 5 to 7 ounces per day) are suggested. Dry beans and peas, nuts, seeds, and eggs may be used as alternates.
The fat content of meats varies widely. It's often hard to see how much fat is in meat because many cuts contain fat as part of the muscle, in addition to the more visible fat on the edges that can be trimmed away.
Leaner choices at the meat counter include:
.beef - round, loin, sirloin, and chuck (arm) steaks or roasts, especially "select" grade cuts .pork - tenderloin, center loin roasts and chops, ham .veal - other than ground .lamb - leg, loin roasts and chops, foreshank .chicken and turkey, especially the light meat .most fish .shellfish
(Remember to trim separable fat, remove skin, and add no fat during cooking to keep these choices lean.)
Grading can give you some idea of the fat content of beef. SELECT grade beef contains less fat than CHOICE, which contains less than PRIME. The example below shows how grading affects both calories and the fat content of top round steak:
CALORIES FAT (grams)
3 ounces cooked lean from "select" grade 155 4.6 top round steak
3 ounces cooked lean from "choice" grade 165 5.5 top round steak
3 ounces cooked lean from "prime" grade 185 7.5 top round steak
Ground beef is available in many different forms. Although there may be considerable variation from store to store, ground beef is usually higher in fat then ground chuck, while ground round and ground sirloin are leaner. Fat content ranges from about 16 to 28 percent by weight. Some supermarkets label ground beef regular, lean, and extra lean. Ask your supermarket meat manager about the fat content in their ground meats.
Food shopping is only the beginning of Guidelines-style meals. While foods "as purchased" may be low in calories, fat, and sodium, whether they stay low depends on what you add during preparation, what cooking procedures you use, and what extras you add at the table.
.Trim fat from meat and remove skin from poultry. .Broil or bake instead of frying meat, poultry, and fish. .Go easy on sauces, gravies, and dressings. .Go easy on the salt shaker during cooking and at the table.
Processed meats, like hotdogs, bacon, sausage, and luncheon meats, tend to be high in both fat and sodium. Reduced-fat and -sodium versions are available for some products. Read the label to see how these items compare to the regular items before buying. Definitions for claims used on these products, such as LEAN and LOWFAT, were given previously in this bulletin.
CALORIES FAT SODIUM (grams) (milligrams)
1-ounce slice bologna 90 8 290
1-ounce slice turkey bologna 55 4 250
THE CANNED AND PACKAGED FOODS AISLES
The canned and packaged goods aisles contain old standbys like canned vegetables and fruit juices, as well as newer items like dry soups, packaged dinners and sauces, and reduced-sodium and reduced-calorie items.
If you're looking for convenience, easy storage, and a long shelf life, canned and packaged foods can be a good choice. But many are high in sodium and sugars. Here are some things to keep in mind to help you make Guidelines-style selections:
.Most canned vegetables are higher in sodium than fresh or frozen plain vegetables. Look for "reduced-sodium" or "no-salt-added" versions. Corn, green beans, peas, tomatoes, tomato sauce and puree, and spaghetti sauce are examples of products for which lower sodium versions are available:
SODIUM (milligrams)
1/2 cup cooked fresh or frozen green beans 5 (no salt added during cooking) or "no-salt- added" canned green beans
1/2 cup canned green beans 170
.To cut back on added sugars, choose canned fruits packed in juice or water rather than in heavy syrup:
1/2 cup fruit canned in juice = 1/2 cup unsweetened fruit and 2 teaspoons sugar
1/2 cup fruit canned in heavy = 1/2 cup unsweetened fruit and 4 syrup teaspoons sugar
.Choose canned fruit juices without added sugars. Many juice cocktails, punches, juice drinks, and nectars contain little fruit juice. After water, their main ingredients are often sugar, high-fructose corn syrup, or corn sweeteners.
.Canned and dry soups are typically high in sodium. Check labels to find lower sodium versions. Some brands have a line of special reduced-sodium soups.
.For a fiber boost, choose soups made with dry beans or peas.
.Choose water-pack tuna over oil-pack. Tuna packed in water is much lower in calories and fat.
CALORIES FAT SODIUM (grams) (milligrams)
3 ounces drained water-pack tuna 110 trace 305 3 ounces drained oil-pack tuna 170 7 300
.Consider the reduced-calorie, no-oil, and reduced-sodium varieties of mayonnaise and bottled salad dressings.
CALORIES FAT SODIUM (grams) (milligrams)
1 tablespoon mayonnaise 100 11 80
1 tablespoon imitation 35 3 75 (reduced-calorie) mayonnaise
1 tablespoon french dressing 85 9 190
1 tablespoon reduced-calorie 25 2 305 french dressing
.Go easy on dry mixes for entrees, side dishes, and sauces. Prepared according to package instructions, they're often high in fat and sodium.
THE FROZEN FOOD SECTION
The frozen food section has also grown tremendously in recent years. You can now get everything from plain frozen vegetables to complete gourmet meals. A good rule of thumb is that plain items are usually the lowest in calories, fat, sodium - and price. Extras - like batters, breadings, and deep-fat frying - add fat and calories. Sauces and gravies add lots of sodium, as well as fat:
CALORIES FAT SODIUM (grams) (milligrams)
1/2 cup cooked frozen broccoli 25 trace 20 (no fat or salt added during cooking
1/2 cup cooked frozen broccoli 70 2 530 with cheese sauce in a pouch
3 ounces baked frozen fish 100 1 90 fillet (no fat or salt added during cooking)
3 ounces baked frozen breaded 140 5 385 fish fillet
.Ready-prepared frozen entrees and dinners tend to be high in sodium. Even the LIGHT versions, which are lower in fat and calories, may still provide more sodium than similar foods cooked without high-sodium ingredients. Remember that items making a claim such as LIGHT or LOW-CALORIE are required to carry a nutrition label. Many other products are labeled voluntarily. Use labels to make comparisons easier.
CALORIES FAT SODIUM (grams) (milligrams)
1 serving baked lasagna 370 13 1,030 (regular-made with beef)
1 serving baked lasagna 280 8 1,000 ("light"-made with veal)
GRAIN PRODUCTS
Grain products like enriched or whole-grain cereals and breads are important sources of starch, protein, iron, and several B vitamins. Whole-grain items are also good sources of fiber, magnesium, and folate (folacin). Six to eleven servings each day are recommended.
Breakfast cereals are a regular item on many people's shopping list. With more brands coming out every day, picking the right cereal can sometimes be confusing. Here are some tips to help you sort it out:
.Most cereals carry a nutrition label. Many also give information about fiber, starch, and sugars. Comparing labels can help you choose a cereal that's low in sugars and sodium, and high in fiber.
.Bran, whole-wheat, and other whole-grain cereals provide the most fiber per serving. The term WHOLE on the label can help you identify products made with whole-grain ingredients.
.Total sugars can range from less than 1 percent to more than 55 percent of the cereal by weight. Check labels to compare cereals.
.Granolas and "natural" cereals can provide considerable amounts of calories, fat, and sugars.
.Many ready-to-eat cereals provide quite a bit of sodium.
CALORIES FAT SODIUM FIBER (grams) (milligrams) (grams)
1 ounce rice 110 trace 340 less than crinkles (about 1 1 1/4 cups)
1 ounce shredded 100 trace 3 2-3 wheat (about 2/3 cup
1 ounce bran flakes 90 trace 265 over 5 (about 3/4 cup)
1 ounce granola 140 8 3 1 (about 1/4 cup)
.Among hot cereals, oatmeal and other whole-grain types provide the most fiber. Regular and quick-cooking types are much lower in sodium than instant cereals in individual serving packets, especially if you omit salt during cooking.
.Many cereals are fortified with vitamins and minerals. Products that provide 100 percent of the U.S. RDA are usually more expensive. If you include a variety of foods in your diet, buying these cereals because of the nutrients they provide is an unnecessary expense.
Supermarket bakeries have expanded in the past few years to include a variety of bread products and sweet baked goods. They vary widely in fat, sugars, and fiber content.
.Sweet baked goods (cakes, pastries, muffins) provide more fat and sugars than plain breads, rolls, and bagels.
.Croissants and biscuits are higher in calories, fat, and sodium than most other breads and rolls.
CALORIES FAT SODIUM FIBER (grams) (milligrams) (grams)
Dinner roll 85 2 155 1
Slice of whole-wheat 65 1 140 2-3 bread
Plain croissant 235 12 450 less than 1
.Generally, whole-grain breads are higher in fiber than those made from refined flours, but figuring out which breads are whole-grain can be tricky. "Wheat bread" does not mean whole-wheat, and color is not a good indication because colorings can be added to make a product look more like whole-wheat. Look for "whole-wheat bread" (made with 100 percent whole-wheat flour) or another whole grain listed first on the ingredient label. Other whole-grain ingredients include cracked wheat, bulgur, oatmeal, whole cornmeal, whole rye, and scotch barley.
FIBER (grams)
1 slice enriched white bread less than 1
1 slice whole-wheat bread 2-3
SNACK FOODS
Most cookies, brownies, and other sweets contain a lot of fat, as well as sugars. Ingredient labels can help you find Guidelines-style choices.
.Sugar as the first ingredient or several types of added sugars on the label indicate that a cookie or other sweet snack is high in sugar.
.Many sweets and other snack foods contain animal shortenings (lard or beef tallow) or palm, palm kernel, or coconut oils - ingredients that are high in saturated fatty acids.
.Most nuts, chips, pretzels, and products like them contain sodium from salt and other ingredients. The number of sodium ingredients and their order on the ingredient label will give you some idea of sodium content. A variety of unsalted versions is available. Many nuts, chips, and similar snacks provide a lot of fat as well.
.Crackers vary quite a bit in fat and sodium content. Generally, crackers that feel greasy to the touch are higher in fat than other types. The ingredient label can give a general idea of what type of fat and how much fat and sodium the cracker contains.
.Cracker varieties that are lower in fat and/or sodium include rice cakes, crispbreads, matzo, melba toast, zwieback, saltines, graham crackers, and gingersnaps. A variety of unsalted and low-sodium crackers are also available.
.Cookies made with whole-grain flour, oatmeal, dates, raisins, or figs provide more fiber than other types.
The chart below shows how quickly calories, fat, and sodium from snack foods can add up! (See the Muncher's Guide in "Making Snacks and Desserts Using the Dietary Guidelines" for further information; ordering information is at the end of this bulletin.)
CALORIES FAT SODIUM (grams) (milligrams)
Chocolate chip cookies, 2 90 4 70
Sandwich-type cookies, 100 4 95 chocolate or vanilla, 2
Raised (yeast) doughnut, 1 235 13 220
Potato chips, 1-ounce bag 145 10 130
Corn chips, 1-ounce bag 155 9 235
Tortilla chips, 1-ounce bag 140 8 130
Pretzels, 10 thin sticks 10 trace 50
Peanuts, roasted, salted 210 18 155 1/4 cup
Peanuts, roasted, unsalted 210 18 trace 1/4 cup
Round snack crackers, 4 60 4 120
Saltine crackers, 4 50 1 165
Whole-wheat wafers, 4 85 3 120
Whole-wheat wafers, 85 3 45 "no-salt-added," 4
OTHER PRE-PREPARED ITEMS
Chances are you've noticed some recent additions in certain areas of your supermarket. Some stores, for example, carry ready-prepared items such as pizza, sandwiches, quiche, salads, and fresh pasta in their refrigerated foods aisle. Others offer a growing selection of takeout foods as part of their deli or meat counter. Salad bars are expanding to include chili, soups, and nachos in many stores. Because these foods vary widely in how they are prepared and in the nutrients they provide, making general Guidelines-style recommendations is difficult. Since many of these foods also do not carry nutrition labels, you may have to count on ingredient labels (when available) for an idea of the fat, sodium, and sugars found in the products. For information on ingredients of takeout items prepared at the supermarket, ask the store manager. TESTING YOUR SHOPPING SKILLS
To test some of your new and improved shopping skills, here is a shopping list for a typical trip to the supermarket. Assuming the foods listed are the basis for a week's meals, think about what they offer in terms of variety, and think about their calorie, fat, sugars, and sodium content. Which foods on the list are the best Guidelines-style choices? Why? What changes would you recommend?
SHOPPING CART ANALYSIS
Although this list contains foods from all of the major food groups, it seems to lack variety within each of the groups. For example, it includes very few fruits or vegetables and provides limited variety in the milk group. It also contains quite a few foods that are high in calories, fat, and sugars, but low in vitamins and minerals. Let's see how each food fits into a Guidelines-style diet:
.Milk. A great choice for calcium! Select skim or lowfat - they're lower in fat but provide the same vitamins and minerals as whole milk.
.Eggs. Excellent source of protein and other nutrients; good choice as an occasional meat alternate. However, egg yolks are high in cholesterol, so use them in moderation.
.Canned Peaches. Fine choice. For the least sugar and calories, choose those packed in water or juice rather than in heavy syrup.
.Noodles. Try the whole-wheat type, which contain more fiber than enriched noodles.
.Macaroni and Cheese Mix. A product high in fat and sodium when prepared according to package directions. See mix preparation tips later in this bulletin, or make your own from scratch and go easy on ingredients high in fat and sodium.
.Mayonnaise. Mayonnaise-type salad dressing is lower in fat and calories. Reduced-calorie versions (which are also lower in fat) are available for both products.
.Grape Jelly. High in sugars and low in nutrients. Use in moderation.
.Cereal. Use nutrition labels to choose types high in fiber and low in sugars. Best Guidelines-style choices include whole-grain types (such as shredded wheat or oatmeal) and bran flakes.
.Whole-Wheat Bread. Great choice for adding starch and fiber to the diet.
.Soft Drinks. Provide lots of calories and sugars but few vitamins and minerals. Artificially sweetened soft drinks are low in calories but also provide little in the way of nutrients.
.Cookies. Check ingredient labels for type of fat used. Also look for ingredients that provide fiber and other nutrients - oatmeal, raisins, figs, and whole grains.
.Chicken. An excellent source of protein and several vitamins and minerals. If prepared by a suitable method and eaten without skin, chicken is fairly low in fat.
.Spareribs. Very high in fat! Choose lean, well-trimmed pork chops instead. Or if you can't resist, enjoy them occasionally and compensate by moderating fat elsewhere in your diet.
.Round Steak. One of the leanest choices among red meats. Cut in strips for use in stirfry dishes or try the recipe for Easy London Broil later in this bulletin.
.Frozen Broccoli With Cheese Sauce. Broccoli is an excellent source of several vitamins and minerals, plus fiber. But the cheese sauce makes it higher in calories, fat, and sodium. Buy plain frozen broccoli and make your own Guidelines-style cheese sauce using a lower fat cheese and less added fat and salt. Or season broccoli in another tasty way - use lemon juice and herbs.
.Frozen Orange Juice. Provides lots of vitamin C, as well as some other vitamins and minerals.
.Frozen Breaded Fish Fillets. High in fat! A better choice would be unbreaded fish fillets. Season with lemon and herbs; bake or broil.
.Frozen Dinners. Read labels and choose those with fewer calories and less fat and sodium.
.Gourmet Ice Cream. If the extra calories and fat are worth it, enjoy this on occasion! But remember to balance this food with others that are lower in calories and fat.
MAKING THE MOST OF YOUR FOOD DOLLAR
Using your food money wisely means more than cutting your food bill. It also means making sure you get good nutrition and eating pleasure for the money you spend on food. Wise use of food dollars is a challenge, requiring advance planning and the use of basic tools to make sound cost comparisons. Here are some tips to help you sharpen your food money management skills:
.Plan meals first, then make a shopping list. Use your list to save trips to the supermarket and help you avoid buying items you don't really need.
.Shop at a store that gives you the best price and quality for products you typically buy. Make sure the cost savings from shopping at several stores justifies the extra time and transportation cost.
.Try to avoid shopping when you're tired, hungry, or rushed.
.Use unit pricing to find best buys. Large packages, store brands, and sale items are often, but not always, cheaper than other brands or container sizes.
.Use itemized receipts from computer-assisted checkout systems to help track food costs. This is especially helpful when prices aren't marked on products.
.Make substitutions for items on your shopping list if you can save money or get a higher quality product, and if the item will fit into your meal plans.
.Use coupons for products you usually buy.
.Stock up on store specials in reasonable amounts.
.Buy store brands and generic items when their taste and quality suit your needs.
.Salad bars can be costly - buy only those items you need in small quantities. Pick up basic ingredients - lettuce, cabbage, celery, carrots, cucumbers, onions - elsewhere in the store.
.Buy bulk foods (when available) for high quality, a lower price, and the exact amount you want.
.Make sure convenience foods are worthwhile buys. Some (packaged mixes, canned vegetables, frozen juice concentrates) are good buys, while others (frozen dinners) cost much more than home-prepared versions.
.Avoid overbuying (particularly perishables) to minimize food waste.
.To protect food quality while you shop:
.Pick up perishables (salad bar ingredients, frozen vegetables, meats, dairy products) last.
.Pack frozen foods and meats in insulated bags. Keep cold items together.
.Minimize time foods are in the car. Keep perishables out of direct sunlight.
.Put foods away promptly.
STORING FOODS
Maintaining food quality starts with selecting high quality foods. It also involves storing foods properly and using them in a timely way. Tips for maintaining quality during storage include:
.Rotate foods on hand with newly purchased foods so that older items are used first.
.Reseal packages tightly after opening. Transfer foods such as flour, sugar, and cereal to airtight containers. Store whole-wheat flour in the refrigerator or freezer.
.Keep freezers at 0-Fahrenheit or colder. Store foods in airtight containers, freezer bags, or heavy duty freezer wrap or foil. Don't refreeze thawed foods unless they've been cooked.
.Keep refrigerators below 40F. Store foods in airtight containers to prevent transfers of odors or flavors. Allow enough room between items for adequate circulation of air. Remove spoiled foods promptly to prevent cross-contamination.
.Keep dry storage areas clean, cool, dark, and dry. Store foods on shelves above the floor, away from water pipes and hot air ducts. Store foods in coolest areas of the kitchen. Keep cleaning supplies in a separate area, away from foods.
.All foods have limits on how long they will stay at peak quality, even when stored properly. Following is a guide for storing some common perishables. Times assume that foods are of high quality when purchased, and that they are properly handled and stored at home.
STORAGE GUIDE FOR PERISHABLE FOODS
REFRIGERATED ITEMS For Best Quality Use Within: Days Weeks Months
Fresh Fruits*: Apples 1 Apricots, bananas, grapes, nectarines, peaches, pears, plums, watermelon 3 to 5 Berries, cherries 2 to 3 Cranberries, melons (except watermelon) 1
Fresh Vegetables: Beans (snap or wax), cauliflower, celery, cucumber, eggplant, green peppers, salad greens, tomatoes 1 Beets, carrots, parsnips, radishes, rutabagas, turnips 2 Broccoli, brussels sprouts, greens, (spinach, kale, collards, etc.), okra, onions (green), peas, summer squash 3 to 5 Cabbage 1 to 2 Corn As soon as possible
Meats: Roasts, steaks, chops 3 to 5 Ground meat, stew meat, poultry, fish, variety meats 1 to 2 Cured and smoked meats (frankfurters, bacon, sausage, whole ham**) 1 Luncheon meats** 3 to 5 Cooked meats and meat dishes 3 to 4 Gravy and broth 1 to 2
Milk Products and Eggs: Milk 1 Cottage cheese 5 to 7 Hard cheeses Several Eggs (in shell) 5
*Unripe fruits should be left to ripen at room temperature, then refrigerated. Some fruits, such as grapes and watermelon, will not ripen further after picking.
**Storage time applies to opened or nonvacuum-sealed packages. For unopened vacuum-sealed packages, note freshness date information on package.
FROZEN ITEMS For Best Quality Use Within: Months
Fruits and fruit juice concentrates 12 Vegetables 8 Bread and yeast rolls 3
Meat: Ground beef 3 to 4 Beef roasts and steaks 6 to 12 Lamb roasts 6 to 9 Cured pork 1 to 2 Pork roasts 4 to 8 Pork chops 3 to 4 Cooked meat dishes 2 to 3
Poultry: Chicken parts 9 Turkey parts 6 Chicken or turkey, whole 12 Cooked chicken and turkey 4 to 6
Fish: Fish fillets 2 to 3 Cooked fish 3
Dairy: Ice cream or sherbet 1
[MENUS CONTINUE HERE]
Ground Beef. Use "lean" or "extra lean." .Mix herbs into ground beef before forming patties. (Try savory, for example, or a combination of parsley, marjoram, and thyme.) Broil on a rack or cook in heated frypan without added fat; drain well. Garnish with mushrooms.
.Try Individual Meatloaves. Make a double recipe of the meat mixture and use the second batch in Aloha Meatballs or Stuffed Peppers.
INDIVIDUAL MEATLOAVES Recipe Preparation Time Active: 10 minutes Total: 35 minutes
4 servings, 1 loaf each
Per serving: Calories ................. 230 Cholesterol ... 119 milligrams Total fat ........... 14 grams Sodium ........ 194 milligrams Saturated fatty acids. 6 grams
Wheat crackers, crushed 1/3 cup Instant minced onion 1 tablespoon Skim milk 1/3 cup Egg 1 Basil leaves 1/2 teaspoon Salt 1/8 teaspoon Lean ground beef 3/4 pound
1. Preheat oven to 375F (moderate) 2. Soak crackers and onion in milk until soft and milk is absorbed. 3. Add egg and seasonings. Mix well. 4. Gently mix ground beef with milk mixture. 5. Shape into four individual loaves, about 3 1/2 inches by 2 inches by 1 1/4 inches. Place in shallow baking pan. 6. Bake 25 minutes or until done. Drain off fat.
Menu Suggestion: Serve with parsley potatoes and Salad Bar Vegetable Medley (recipe follows in this bulletin). (Menu preparation time including recipe: active, 25 minutes; total, 35 minutes)
MICROWAVE INSTRUCTIONS: Place shaped loaves in glass dish; cover with wax paper. Cook at "high" power for 7 minutes. Rotate dish halfway through cooking. Remove from oven and let stand, covered, 3 minutes. (Recipe preparation time: active, 10 minutes; total, 20 minutes; menu preparation time including recipe; active, 25 minutes; total, 35 minutes)
MICROWAVED STUFFED PEPPERS
Recipe Preparation Time Active: 15 minutes Total: 25 minutes
4 servings, 1/2 pepper each
Per serving: Calories ................. 245 Cholesterol ... 119 milligrams Total fat ............15 grams Sodium ........ 287 milligrams Saturated fatty acids. 6 grams
Green peppers, halved, seeded 2 Boiling water To cover Individual meatloaf mixture 1 recipe Tomato sauce 1/4 cup
1. Cook peppers in boiling water for 2 minutes. Drain well. 2. Fill pepper halves with meat mixture; place in glass baking dish. Spread one tablespoon tomato sauce over each serving. Cover with wax paper. 3. Cook at "high" power for 7 minutes. Rotate dish halfway through cooking. Remove from oven and let stand, covered, 3 minutes.
Menu Suggestion: Serve with cooked corn, whole-wheat rolls, and small bunches of red or black grapes. (Menu preparation time including recipe: active, 15 minutes; total, 25 minutes)
BAKED STUFFED PEPPERS: Bake uncovered at 375F (moderate) for 45 minutes or until meat is done. (Recipe preparation time: active, 15 minutes; total, 55 minutes; menu preparation time including recipe: active, 15 minutes; total, 55 minutes)
ALOHA MEATBALLS
Recipe Preparation Time Active: 15 minutes Total: 25 minutes
4 servings, 3 meatballs plus 3/8 cup fruit and sauce each
Per serving: Calories ................. 275 Cholesterol ... 119 milligrams Total Fat ........... 14 grams Sodium ........ 219 milligrams Saturated fatty acids. 6 grams
Individual meatloaf mixture 1 recipe (prev. section) Pineapple chunks, juice-pack 8-ounce can Worcestershire sauce 1 1/2 teaspoons Garlic powder 1/8 teaspoons Pepper Dash Green pepper, cut into 1-inch pieces 1/2 cup Cornstarch 1 tablespoon Water 1 tablespoon
1. Shape meat mixture into 12 balls. Brown in hot frypan about 10 minutes; drain. 2. Drain pineapple; save juice. Add water to juice to make 3/4 cup liquid. Add liquid and seasonings to meatballs. 3. Bring to a boil, reduce heat, cover, and cook for 5 minutes. 4. Add pineapple, chunks and green pepper. Cook 1 minute longer. 5. Mix cornstarch and water until smooth; add to mixture. Cook until thickened, about 2 minutes. Stir as needed.
Menu Suggestion: Serve over rice. Accompany with snow peas and broiled peach halves. (Menu preparation time including recipe: active, 25 minutes; total, 30 minutes)
Steak. Use lean cuts such as top round or sirloin steak; trim visible fat.
.Cut strips on the diagonal while meat is slightly frozen. Stirfry in a small amount of oil. .Cook cube steak in a nonstick frypan without added fat. .Use round steak in London Broil. (See "Easy" version below.)
EASY LONDON BROIL
Recipe Preparation Time Active: 5 minutes Total: 20 minutes
4 servings, about 2 3/4 ounces each
Per serving: Calories ................. 175 Cholesterol ... 68 milligrams Total fat ............ 7 grams Sodium ....... 171 milligrams Saturated fatty acids. 2 grams
Top round steak 1 pound Reduced-calorie italian or french salad dressing 1/4 cup
1. The day before serving, trim fat from steak and place steak in plastic food storage bag. Add salad dressing. Close bag securely. Turn bag to distribute dressing over entire surface of meat. Place on plate; refrigerate.
2. The day of serving, remove steak from plastic bag; place on broiler pan.
3. Broil about 2 inches from heat, allowing about 7 minutes per side.
4. To serve, slice into thin slices, cutting across the grain on the diagonal from top to bottom of the steak.
Menu Suggestion: Serve with whole-wheat noodles, herb-seasoned broccoli, and sliced tomato salad. For dessert have vanilla-flavored yogurt topped with fresh or frozen blueberries. (Menu preparation time including recipe: active, 15 minutes; total, 20 minutes)
Pork Chops. Use thin-cut, quick-fry type. Trim fat. .Season and quick-fry without added fat. .Sprinkle with herbs such as basil, marjoram, oregano, rosemary, or tarragon. Broil. .Use pork chops in a skillet dish. (See recipe for Pork-Sweetpotato Skillet.)
PORK-SWEETPOTATO SKILLET
Recipe Preparation Time Active: 15 minutes Total: 30 minutes
4 servings, 1 chop and about 3/4 cup vegetables each
Per Serving: Calories ................. 270 Cholesterol ... 45 milligrams Total fat ............ 6 grams Sodium ........ 192 milligrams Saturated fatty acids. 2 grams
Thin-cut pork chops 4 (about 1 pound) Apple juice 1 cup Onion, cut in 1/4-inch slices 1 medium Flour 1 tablespoon Ground allspice 1/8 teaspoon Salt 1/8 teaspoon Sweetpotatoes, vacuum-packed 17-ounce can
1. Trim fat from chops. Brown on both sides in hot frypan. Add 3/4 cup of the apple juice. Top with onion slices. Cover and cook 5 minutes at reduced heat.
2. Mix flour and seasonings. Stir into remaining 1/4 cup apple juice. Stir into liquid in pan.
3. Arrange sweetpotatoes around and over chops. Spoon sauce over potatoes.
4. Cover and cook about 10 minutes longer, until potatoes are hot and chops are done.
Menu Suggestions: Serve with cooked frozen collard greens and cornbread made from mix. (Menu preparation time including recipe: active, 20 minutes; total, 30 minutes)
MIXED DISHES
Main dishes that combine meat, vegetables, and/or grains can save time because you don't have to prepare each part of the meal separately. Remember to limit fat and salt in preparing mixed-dish ingredients. For example, don't add fat when browning meat; skim excess fat from meat cooking liquids before using in soups or sauces; omit or go easy on salt added to cooking water for pasta, rice, or vegetables; and go easy on canned creamed soups used as a casserole binder.
.Add vegetables to braised or stirfried meats. For example, try the Pork-Sweetpotato Skillet or the Chicken-Cabbage Stirfry below.
.Make beef pasta salad or vegetable soup from leftover pot roast.
.Add cooked pasta or rice to meat or poultry strips or to a mixture made with ground beef. For example, add cooked elbow macaroni to the chili recipe (earlier in this bulletin) or add cooked rice to a stirfry dish that includes meat strips and chopped vegetables.
.Use leftover pasta, rice, vegetables, and meat bits in a soup or stew. (See recipe for Hearty Vegetable Beef Soup).
.Feature rice or pasta as the main ingredient in salad. This is a great way to stretch more expensive ingredients, such as shrimp.
.Make pizza.
.For an egg-based quick meal, try Eggs Fu-Yung. It's a good way to use small amounts of leftover cooked meat or poultry. To help reduce cholesterol, use only three eggs for four servings.
CHICKEN-CABBAGE STIRFRY
Recipe Preparation Time* Active: 25 minutes Total: 25 minutes
4 servings, about 1 cup each
Per serving: Calories ................. 135 Cholesterol ... 51 milligrams Total fat ............ 2 grams Sodium ....... 326 milligrams Saturated fatty acids... Trace
Chicken breast halves, skinned and boned 3 Oil 1 teaspoon Green cabbage, cut in 1/2-inch slices 3 cups Cornstarch 1 tablespoon Ground ginger 1/2 teaspoon Garlic powder 1/4 teaspoon Water 1/2 cup Soy Sauce 1 tablespoon
1. Cut chicken breast halves into strips.
2. Heat oil in frypan. Add chicken strips and stirfry over moderately high heat, turning pieces constantly, until lightly browned, about 2 to 3 minutes.
3. Add cabbage; stirfry 2 minutes until cabbage is tender-crisp.
4. Mix cornstarch and seasonings; add to water and soy sauce, mixing until smooth. Stir into chicken mixture. Cook until thickened and pieces are coated, about 1 minute.
Menu Suggestion: Serve over vermicelli or other thin pasta. Accompany with vegetable relish tray (cherry tomatoes, carrot sticks, cucumber slices). For dessert have angelfood cake topped with sliced strawberries. (Menu preparation time* including recipe: active, 30 minutes; total, 30 minutes)
*Includes time to remove skin and bone from chicken.
Variation
BEEF-CABBAGE STIRFRY
Per serving (3/4 cup) Calories ................. 140 Cholesterol ... 44 milligrams Total fat ............ 5 grams Sodium ........ 309 milligrams Saturated fatty acids.. 1 gram
Use 3/4 pound boneless beef round steak in place of chicken. Trim fat from steak. Slice steak across the grain into thin strips, about 1/8 inch wide and 3 1/2 inches long. (It is easier to slice meat thinly if it is partially frozen.)
EGGS FU-YUNG
Recipe Preparation Time Active: 25 minutes Total: 25 minutes
4 servings, 2 patties and 2 tablespoons sauce each
Per serving: Calories ................. 155 Cholesterol ... 224 milligrams Total fat ............ 8 grams Sodium ........ 303 milligrams Saturated fatty acids. 2 grams
Egg Mixture- Eggs (See Note) 3 Bean sprouts, fresh 2 cups Chicken or beef, cooked, diced 2/3 cup Mushrooms, stems and pieces, drained 2-ounce can Instant minced onion 1 tablespoon Oil 2 teaspoons
Sauce- Water 2/3 cup Soy sauce 2 teaspoons Cornstarch 1 tablespoon
1. Beat eggs with electric mixer until very thick and light, about 5 minutes.
2. Fold in bean sprouts, chicken or beef, mushrooms, and onion.
3. Heat oil in frypan over moderate heat.
4. Pour egg mixture by half-cupfuls into the pan. Brown on one side; turn and brown other side. Keep warm while preparing sauce.
5. Mix sauce ingredients in small saucepan until smooth.
6. Cook over low heat, stirring constantly, until thickened.
7. Serve sauce over patties.
Note: Use only clean eggs with no cracks in shells.
Menu Suggestion: Serve with steamed rice, spinach-tomato salad with reduced-calorie dressing, and fresh orange wedges. (Menu preparation time including recipe: active, 30 minutes; total, 30 minutes)
HEARTY VEGETABLE BEEF SOUP
Recipe Preparation Time Active: 10 minutes Total: 35 minutes
4 servings, about 1 cup each
Per serving: Calories ................. 200 Cholesterol ... 42 milligrams Total fat ............ 4 grams Sodium ........ 391 milligrams Saturated fatty acids.. 1 gram
Unsalted chicken broth 10 1/2-ounce can Water 1/2 cup Frozen mixed vegetables for soup 2 cups Tomatoes, broken up 16-ounce can Beef, cooked, diced 1 cup Thyme leaves, crushed 1 teaspoon Pepper Dash Salt 1/4 teaspoon Bay leaf 1 Narrow-width noodles, uncooked 2 ounces (about 1 1/4 cups)
1. Heat broth and water. Add vegetables, meat, and seasonings. Bring to boil, reduce heat, and boil gently, uncovered, for 15 minutes.
2. Add noodles. Cook until noodles are tender, about 10 minutes.
3. Remove bay leaf.
Menu Suggestion: Serve with peach halves filled with a scoop of lowfat cottage cheese on leaf lettuce and hard rolls. (Menu preparation time including recipe: active, 15 minutes; total, 35 minutes)
QUICK-TO-FIX VEGETABLES
Go easy on added fat and salt. Instead, dress up vegetables with herbs or spices.
.Microwave or cook fresh or frozen vegetables in a small amount of water until tender-crisp. Use simple seasonings to perk them up. Try adding ginger to carrots, mint leaves to peas, dill seed to green beans, and marjoram or celery seed to cauliflower.
.Use "no-salt-added" canned vegetables, if available. Regular canned vegetables are higher in sodium than unsalted fresh or plain frozen vegetables.
.Keep small carrot and celery sticks and broccoli and cauliflower florets ready to eat in the refrigerator. They'll be ready for use as a relish to accompany a meal, as a snack, in a salad, or for a vegetable stirfry dish. (Store in plastic bags in the vegetable crisper of your refrigerator; use within a week.)
.If your supermarket has a salad bar, use salad bar ingredients to make a vegetable side dish. (See recipe below.)
.Cut whole tomatoes in half, sprinkle with basil leaves, and broil. Or serve sliced tomatoes - not fancy, but quick, tasty, low in calories, and high in nutrients!
SALAD BAR VEGETABLE MEDLEY
Recipe Preparation Time Active: 5 minutes Total: 10 minutes
4 servings about 3/4 cup each
Per serving: Calories ................. 40 Cholesterol .......... Trace Total fat ............. l gram Sodium ....... 86 milligrams Saturated fatty acids .. Trace
Water 2 tablespoons Mixed salad bar vegetables(see Note) 5 cups (1 pound) Marjoram leaves 1/2 teaspoon Reduced-calorie french or italian salad dressing 2 tablespoons
1. Heat water in frypan. Add vegetables; sprinkle with marjoram.
2. Cover and cook 5 minutes or until vegetables are tender-crisp. Drain, if necessary.
3. Toss vegetables with salad dressing.
Note: Select vegetable pieces that are fairly similar in size, such as broccoli and cauliflower florets, carrot slices, green pepper strips, sliced celery, mushrooms, zucchini slices, etc.
Menu Suggestion: Serve with sauteed turkey breast cutlets (use only enough fat to coat pan lightly), stuffing made from mix (suggestion to reduce fat - see following sections), and juice-pack canned plums. (Menu preparation time including recipe: active, 15 minutes; total, 20 minutes)
QUICK-TO-FIX SALADS
Go easy on dressings high in calories and fat. Lower fat (reduced-calorie) versions are available. Or try lemon juice or a mixture of two parts vinegar to one part oil.
.Use colorful, nutritious varieties of lettuce, such as curly endive, romaine, chinese cabbage, and red leaf lettuce. Add whatever fruits or vegetables you have on hand that are quick to slice (apples, tomatoes, cucumbers, strawberries) or shred (zucchini, carrots, or beets) or drained canned grapefruit sections or mandarin oranges.
.Mix fruits and vegetables. Some good combinations include pineapple chunks and fresh snow peas; orange segments and sliced red onion; apple slices and spinach leaves.
.Make a main dish salad by including meat, poultry, fish, or cooked dry beans as ingredients. Try the Tuna Pasta Salad or its variations (previously listed in this bulletin).
.Fill unsweetened fresh or juice-pack canned peach or pear halves with lowfat yogurt or cottage cheese. Garnish with chopped parsley, a dash of paprika or cinnamon, or a few chopped nuts.
.Mix several kinds of canned or cooked, chilled beans with thinly sliced onion and celery. Toss with reduced-calorie salad dressing or a tangy vinaigrette dressing low in oil. Choose kidney or lima beans, green or wax beans, chickpeas or pigeon peas, or other favorites.
.Top tomato wedges with lowfat cottage cheese or yogurt. Garnish with chopped scallions or parsley.
.Slice and combine fresh fruits such as melon, pears, plums, apples, bananas, and kiwifruit. Serve plain or with a dressing made from yogurt thinned with lowfat milk or fruit juice; sprinkle ground ginger or cinnamon on top. Add a few chopped nuts, if desired.
SUPERMARKET SALAD BARS
Ready-prepared ingredients from supermarket salad bars are great for use in quick meals. Buy items to add to salad ingredients you already have on hand. Choose plain fruits and vegetables and go easy on high-fat prepared salads, such as potato salad, macaroni salad, and coleslaw. In addition to salads, you can use salad bar ingredients in stirfry dishes, casseroles, soups, sandwich fillings, and even desserts! (See recipe for Salad Bar Vegetable Medley. See salad bar cost and safety tips previously in this bulletin.)
QUICK-TO-FIX BREADS AND OTHER GRAIN PRODUCTS
Breads and cereals add important vitamins and minerals and increase starch and fiber. Remember to take it easy on fat and sodium. Serve breads and rolls with little added margarine or butter. Add little or no salt and no fat to cooking water for pasta and rice.
.Use ready-to-heat or ready-to-serve rolls or bread. Try whole-grain types.
.For a homemade touch in a hurry, make biscuits or muffins from the recipe for Baking Mix. (Make the mix ahead so it will be ready when you need it.)
.Try whole-wheat pastas, which are higher in fiber than regular pastas.
BAKING MIX (Using part whole-wheat flour)
Recipe Preparation Time Active: 10 minutes Total: 10 minutes
About 8 cups mix
Whole-wheat flour 3 cups All-purpose flour 3 cups Baking powder 3 tablespoons Salt 1 1/2 teaspoons Nonfat dry milk 3/4 cup Vegetable shortening 3/4 cup
1. Mix dry ingredients thoroughly.
2. Cut in shortening with pastry blender or mixer until fine crumbs are obtained and shortening is evenly dispersed.
3. Store, tightly covered, in refrigerator. Use within 3 months.
4. Use for biscuits or muffins.
BISCUITS (Using Baking Mix)
Recipe Preparation Time Active: 5 minutes Total: 25 minutes
8 biscuits
Per biscuit: Calories ................. 90 Cholesterol ....... Trace Total fat ............ 3 grams Sodium ....... 149 milligrams Saturated fatty acids . 1 gram
Water 1/3 cup Baking mix 1 1/2 cups
1. Preheat oven to 425F (hot).
2. Stir most of the water into mix. Add rest of water as needed to make a dough that is soft but not sticky. Shape dough into a ball.
3. Pat or roll dough into a rectangle about 8 by 4 inches; cut into eight pieces.
4. Place on ungreased baking sheet.
5. Bake until lightly browned, about 15 minutes.
APPLESAUCE MUFFINS (Using Baking Mix)
Recipe Preparation Time Active: 5 minutes Total: 30 minutes
8 muffins
Per Muffin: Calories ................. 105 Cholesterol .............. Trace Total fat ............ 4 grams Sodium .......... 156 milligrams Saturated fatty acids . 1 gram
Baking mix 1 1/2 cups Sugar 1 tablespoon Ground cinnamon 1/2 teaspoon Egg white, slightly beaten 1 Applesauce, unsweetened 1/2 cup Water 1/4 cup
1. Preheat oven to 400F (hot).
2. Grease muffin tins.
3. Stir mix, sugar, and cinnamon together.
4. Mix egg white, applesauce, and water thoroughly; add to dry ingredients. Stir until dry ingredients are barely moistened (batter will be lumpy).
5. Fill muffin tins two-thirds full.
6. Bake until lightly browned, about 20 minutes.
DESSERTS
The finishing touch to a meal need not be rich, high in fat, or time-consuming. Try these quick-to-fix ideas:
.Serve melon wedges topped with a small scoop of fruit sherbet.
.Have fruit with small wedges of cheese.
.Top ice milk or frozen yogurt with fresh unsweetened strawberries.
.Combine a variety of diced fresh fruits, toss lightly with a bit of fruit juice, and sprinkle with ground nutmeg, cinnamon, or crushed gingersnaps.
.See "Making Snacks and Desserts Using the Dietary Guidelines" for more ideas (ordering information is at end of this bulletin).
GETTING THE MOST FROM CONVENIENCE FOODS
When it comes to saving time in the kitchen, convenience foods have a lot to offer. Vegetables in a heat-and-serve pouch, mixes to which you add only water (such as gravies and soups from a dry mix), and ready-to-heat dinners and entrees are examples. However, when you use convenience foods that are ready to eat or that only need heating, you have little control over the amount of fat and sodium. Be sure to read nutrition and ingredient labels since many convenience foods are high in fat and sodium. See "Making Smart Choices When Shopping for Food" in this bulletin.
You do have some control over partially prepared mixes that call for added ingredients such as salt, margarine, butter, or milk. The table below shows examples of how to reduce fat and sodium in products made from these mixes.
Some convenience products are available in reduced-calorie, lower fat, or reduced-sodium form. Note that lower sodium versions of products are not necessarily low in fat - snack crackers, for example. Also be aware that products designed to be lower in fat may sometimes be higher in sodium or cholesterol, or both. For example, a tablespoon of reduced-calorie french dressing contains 7 grams less fat but 115 milligrams more sodium than the same amount of regular french dressing. Compared with an all-meat frankfurter, a chicken frankfurter has 4 grams less fat, but 115 milligrams more sodium and 23 milligrams more cholesterol.
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FROZEN DINNERS AND ENTREES
Except for carryout foods, frozen dinners and entrees may make the easiest, most convenient meals at home. All you need to add is a salad or fruit, a roll, and something to drink. When time, preparation skills, or equipment are in short supply, these products can offer a practical alternative to preparing meals from scratch. But think about nutrition, too, when you choose convenience foods:
.Think about how the nutrient content of the convenience dinner or entree compares to the foods you usually prepare. If the product contains a similar amount of meat, vegetable or fruit, and rice or pasta, it probably will make a similar nutritional contribution.
.Use nutrition labels to find products that are lowest in fat and sodium.
.If you plan to use a product that is high in fat or sodium, make other selections that are low in fat or sodium during the rest of the day. It's the total daily diet that counts, not just one food or meal.
.Round out each day's meals by including a variety of foods from the major groups: breads, cereals, and other grain products; fruits; vegetables; meat, poultry, fish, and alternates; milk, cheese, and yogurt.
Deciding whether or not to use convenience products often becomes a trade-off. Consider the time you have for food preparation, cost of the item, nutritional contributions, and, of course, taste. You must judge which of these concerns are most important to you at a given time or in a certain situation.
CARRYOUT FOODS
When you're in a hurry and are willing to pay for convenience, items from the deli or carryout can be served as the major portion of a meal, perhaps with added vegetables or a salad. Be choosy in your carryout selections, though. Go easy on fatty fried foods such as chicken, fish, and french fries and on high-sodium sauces, such as soy sauce or fast-food dipping sauces. (For more tips, see bulletin on "Eating Better When Eating Out Using the Dietary Guidelines"; ordering information is on the back cover.)
Pizza, made with vegetable, bread, dairy, and often meat components, can be a well-balanced meal. Depending on the sauce and toppings, however, it can be high in fat and sodium.
Instead of carryout or frozen pizza, you may want to opt for the "do-it-yourself" type so you can control the amount and types of ingredients used for toppings. To save time, start with a ready-made fresh or frozen pizza crust. Use "no-salt-added" canned tomato puree with oregano and garlic powder as a sauce base. Some tasty toppings that are low in fat and sodium are mushrooms, green pepper, and onion. Sprinkle with shredded part-skim-milk mozzarella cheese. (See recipe.)
PIZZA
Recipe Preparation Time Active: 10 minutes Total: 25 minutes
4 servings
Per serving: Calories ................. 275 Cholesterol ... 15 milligrams Total fat ............ 6 grams Sodium ........ 404 milligrams Saturated fatty acids. 3 grams
Refrigerated pizza crust, 12-inch 1 diameter "No-salt-added" canned tomato puree 3/4 cup Oregano leaves 1 teaspoon Garlic powder 1/2 teaspoon Onion, sliced 1 small Green pepper, thinly sliced 1/2 small Mushrooms, fresh, sliced 1 cup Mozzarella cheese, part-skim-milk, 1 cup shredded (about 4 ounces)
1. Preheat oven to 450F(very hot).
2. Place crust on ungreased pizza pan or baking sheet.
3. Mix puree, oregano, and garlic powder. Spread evenly over crust.
4. Place vegetables on top of puree.
5. Sprinkle with cheese.
6. Bake until cheese melts and vegetables are tender, about 15 minutes.
Menu Suggestion: Serve with mixed green salad with tomato wedges and reduced-calorie dressing and juice-pack canned apricot halves. (Menu preparation time including recipe: active, 20 minutes; total, 30 minutes)
FOR MORE INFORMATION
.Read the other bulletins in this series:
Nutrition and Your Health: Dietary Guidelines for Americans, HG-232. This bulletin describes basic principles for developing and maintaining a healthier diet - the seven Dietary Guidelines developed by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services.
Dietary Guidelines and Your Diet, HG-232-1 through 7. Each bulletin focuses on one of the Dietary Guidelines, giving practical tips on how to implement that Guideline in the diet.
Dietary Guidelines and Your Diet, HG-232-8 through 11. These bulletins focus on using all of the Dietary Guidelines together in preparing foods and planning menus; making bag lunches, snacks, and desserts; shopping for food and making meals in minutes; and eating out.
Contact the Human Nutrition Information Service (HNIS) for information on ordering the above bulletins and for a list of other current publications on Dietary Guidelines topics. The address is U.S. Department of Agriculture, HNIS, Room 325A, 6505 Belcrest Road, Hyattsville, Maryland 20782.
.Contact your local county extension agent (Cooperative Extension System), public health nutritionist, or dietitian in hospitals or other community organizations.
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