Family nutrition in action

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Family nutrition in action
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Famly Nutritorn
Family Nutrition In Action
April 2003, Vol. 8 No. 4


This newsletter is supported with funding from the Expanded Food and Nutrition Education
Program, USDA's Food Stamp Program, Florida Department of Children and Families, and T- CHILDREN
University of Florida Cooperative Extension Service, in collaboration with state, county, and i & FAMILIES
local agencies. The Food Stamp Program gives nutrition assistance to people with low income.
It can help you buy nutritious foods for a better diet. To find out more, call 1-800-342-9274 (toll-free).


l Eggs: Nutritious,
Affordable, and
P Fast!

Whether for breakfast,
lunch, or dinner, eggs
are a cheap and
nutritious "fast food" choice! They are
low in calories but full of vitamins,
minerals, and other substances
important for good health.





to a low-fat diet
has little or no
effect on blood
cholesterol
in most
ople.

The Options are Endless...

Scrambled, poached, fried, and hard-
cooked are just some quick ways to
make eggs. Hard-cooked eggs are
nutritious additions to salads,
casseroles, and sandwiches.


Keep Food Safety in Mind

* *Buy eggs that have been kept
refrigerated. Don't buy cracked
eggs.

* *Store eggs in their carton on a
refrigerator shelf, not the door. Use
raw eggs within 3 to 5 weeks. Use
hard-cooked eggs within 1 week.

* *Cook eggs until the yolks and
whites are firm. Cook casseroles
and other egg dishes thoroughly to
1600 F (use a food thermometer to
be sure).

* *Chill eggs (including hard-cooked
eggs and egg dishes) in the
refrigerator within 2 hours of
cooking.

Eggs and the Food Guide Pyramid

Because they are high in protein and
other nutrients, eggs belong in the
Meat Group of the Food Guide
Pyramid. One egg counts as one ounce
of meat.







Are Brown Eggs More Nutritious?

No. The color of the shell has nothing
to do with the egg's quality or
nutrients. The color of the shell is
determined by the breed of hen.



Hard-Cooked Eggs
.
Place eggs inja single layer in a
pan and cover completely with
cold water. Cover with a lid
nd place pan over eat.
hen water comes a boil,
remove pan from h t and let
sit 15 to 18 minu Then
place eggs und rl running
water lace in ice wat
until letely cooled.

Use hard-cooked eggs' n 1
week. Once they're:i use
immediately. .


Zucchini and Tomato Frittata
(Serves 4)

4 eggs
2 tablespoons fat-free milk
14 teaspoon black pepper
1 medium zucchini, washed and
chopped (do not peel)
/4 small onion, chopped
2 cloves garlic, minced
1 medium tomato, washed and sliced
/4 cup cheddar cheese, shredded
1/2 cup salsa (optional)

1. In a medium bowl, mix eggs, milk,
and pepper, and set aside.
2. Coat a large skillet with non-stick
spray.
3. Over medium heat, cook zucchini,
onion, and garlic until tender.
4. Pour egg mixture in skillet.
5. Add tomatoes and cook until eggs
are almost set.
6. Top with cheese and place skillet in
oven. Broil until eggs are
completely set.
7. Top with salsa and serve with fruit
and toast for a balanced meal!


Local Extension Nutrition Program:


LNI\ ERSIn OF The Institute of Food and Agricultural Sciences (IFAS) is an Equal Employment Opportunity Affirmative Action Employer
FLORIDA authorized to provide research, educational information and other services only to individuals and institutions that function
IFAS EXTENSION without regard to race, color, sex, age, handicap or national origin.
U.S. DEPARTMENT OF AGRICULTURE, COOPERATIVE EXTENSION SERVICE, UNIVERSITY OF FLORIDA, IFAS, Florida A. & M.
UNIVERSITY COOPERATIVE EXTENSION PROGRAM, AND BOARDS OF COUNTY COMMISSIONERS COOPERATING.




Full Text

PAGE 1

Family Nutrition In ActionApril 2003, Vol. 8 No. 4This newsletter is supported with funding fro m the Expanded Food and Nutrition Education Program, USDA’s Food Stamp Program, Florida De partment of Children and Families, and University of Florida Cooperative Extension Serv ice, in collaboration with state, county, and local agencies. The Food Stamp Program gives nut rition assistance to people with low income. It can help you buy nutritious foods for a better di et. To find out more, call 1-800-342-9274 (toll-free). Eggs: Nutritious, Affordable, and Fast!Whether for breakfast, lunch, or dinner, eggs are a cheap and nutritious “fast food” choice! They are low in calories but full of vitamins, minerals, and other substances important for good health. The Options are Endless... Scrambled, poached, fried, and hardcooked are just some quick ways to make eggs. Hard-cooked eggs are nutritious additions to salads, casseroles, and sandwiches. Keep Food Safety in MindBuy eggs that have been kept refrigerated. Don’t buy cracked eggs. Store eggs in their carton on a refrigerator shelf, not the door. Use raw eggs within 3 to 5 weeks. Use hard-cooked eggs within 1 week.Cook eggs until the yolks and whites are firm. Cook casseroles and other egg dishes thoroughly to 160 F (use a food thermometer to be sure). Chill eggs (including hard-cooked eggs and egg dishes) in the refrigerator within 2 hours of cooking. Eggs and the Food Guide Pyramid Because they are high in protein and other nutrients, eggs belong in the Meat Group of the Food Guide Pyramid. One egg counts as one ounce of meat.

PAGE 2

The Institute of Food and Agri cultural Sciences (IFAS) is an Equal Employme nt Opportunity Affirmative Action Employer authorized to provide research, educationa l information and other services only to individuals and institutions that function without regard to race, color, sex, age, handicap or national origin. U.S. DEPARTMENT OF AGRICULTURE, COOPERATIVE EXTENSION SE RVICE, UNIVERSITY OF FLORIDA, IFAS, Florida A. & M. UNIVERSITY COOPERATIVE EXTENSION PROGRAM, AND B OARDS OF COUNTY COMMISSIONERS COOPERATING. Local Extension Nutrition Program: Are Brown Eggs More Nutritious? No. The color of the shell has nothing to do with the egg’s quality or nutrients. The color of the shell is determined by the breed of hen. Zucchini and Tomato Frittata (Serves 4) 4 eggs 2 tablespoons fat-free milk teaspoon black pepper 1 medium zucchini, washed and chopped (do not peel) small onion, chopped 2 cloves garlic, minced 1 medium tomato, washed and sliced cup cheddar cheese, shredded cup salsa (optional) 1.In a medium bowl, mix eggs, milk, and pepper, and set aside. 2.Coat a large skillet with non-stick spray. 3.Over medium heat, cook zucchini, onion, and garlic until tender. 4.Pour egg mixture in skillet. 5.Add tomatoes and cook until eggs are almost set. 6.Top with cheese and place skillet in oven. Broil until eggs are completely set. 7.Top with salsa and serve with fruit and toast for a balanced meal!