Family nutrition in action

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Family nutrition in action
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Family Nutrition In Action
January 2004, Vol 8, No 1


This newsletter is supported with funding from the Expanded Food and Nutrition Education o ,.EAM .,.o
program, USDA's Food Stamp Program, Florida Department of Children and Families, and a & FAMILIES
University of Florida Cooperative Extension Service, in collaboration with state, county, and 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).



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HAPPY NEW YEAR!!!!

KEEP YOUR RESOLUTIONS
HEALTHY THIS YEAR!

Most of us vow to make resolutions
each year and then break them almost
instantly. The focus of this newsletter
is to remind us to make Healthy
Resolutions that can be kept. It's time
to reflect on the changes we want, or
often need, yet not to try everything at
once. There's a temptation to list
everything we've ever wanted to
change about ourselves once the clock
strikes midnight. You'll have better
luck fulfilling one or two goals than
you will with a list of many. You can
always add new goals to your list later.
Start with one thing at a time on a
path to healthy living.


Healthy Eating After The Holidays

The goal is to eat healthy and stay
healthy for a lifetime. Begin each day
by reminding yourself of your goal.
Log your eating and your level of
exercise daily. Review your log to see


that it matches your goal of eating
healthy. If it does not, regroup. If so,
continue. Also, make a list of
everything that can get in the way of
reaching your healthy living goal.
Remember that we are not perfect and
there will be relapses. We must
prepare for those in advance as well so
that we can regroup as quickly as
possible.

Healthy Substitutions

This year, make some simple recipe
changes for healthier eating. We all
have read numerous recipes that call
for ingredients that we try not to keep
in the house due to high calorie or fat
content. We search for the
substitution list and often can't locate
one. Below is a handy one to keep in
your kitchen.


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Instead of... Try...
Whole Milk Fat-free or 1% milk
Evaporated milk Evaporated skim milk
Sour cream Plain yogurt or low-fat sour cream
Heavy cream Evaporated skim milk
Butter to grease pans Non-stick cooking spray
Eggs Egg whites
Ground Beef Turkey ground meat
Half-and-half Evaporated skim milk
Buttermilk Nonfat yogurt
c oil for marinades and salad c. defatted chicken broth or c. unsweetened juice
dressings
2 tbsp oil for sauteing 2 tbsp defatted broth, water, or pineapple juice


Tips for Daily Healthy Eating

Just a reminder don't try everything
at once. Review the list below and
incorporate them into your lifestyle
slowly by adding one each time you
accomplish a goal.

* Follow the Food Guide Pyramid,
choosing the recommended number
of servings from all five groups.
* Choose only lean meat or the white
meat of poultry.
* Eat fish twice a week.
* Change your methods of cooking.
Choose lean cooking techniques
such as broiling, grilling, pan-
broiling, poaching, or roasting.
* Remember to roast and broil meats
on a rack so fat drips away during
cooking.
* Discard drippings instead of making
them into gravy.
* Trim off fat from meat before
cooking. Kitchen shears are great for
this iob.


* Take off poultry skin before cooking.
* Visit a farmers market to buy fresh
produce. You can even talk with the
growers to learn how to prepare
your purchases.
* Drink plenty of water. Not only is
this healthy eating, but also it is great
for your skin especially in the cooler
weather. You can find additional
sources of water in some common
food such as lettuce, carrots, yogurt,
grapefruit, and watermelon.
* Choose only low-fat milk, or skim
milk.
* Use only monounsaturated or
polyunsaturated oils.
* Avoid eating in front of the
television. This causes overeating.
* Go to bed early, and cut out habits
that stimulate overeating.
* Good nutrition starts with a healthy
breakfast


For additional information, contact your local County
Extension Office:


IVERSITY OF The Institute of Food and Agricultural Sciences (IFAS) is an Equal Employment Opportunity _Affirmative Action
F LORIDA Employer authorized to provide research, educational information and other services only to individuals and
SX, T N S 1 ,, N institutions that function 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 Action January 2004, Vol 8, No 1 This newsletter is supported with funding from the Expanded Food and Nutrition Education program, USDAs Food Stamp Program, Florida Department of Children and Families, and University of Florida Cooperative Extension Service, in collaboration with state, county, and 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). HAPPY NEW YEAR!!!! KEEP YOUR RESOLUTIONS HEALTHY THIS YEAR! Most of us vow to make resolutions each year and then break them almost instantly. The focus of this newsletter is to remind us to make Healthy Resolutions that can be kept. Its time to reflect on the changes we want, or often need, yet not to try everything at once. Theres a temptation to list everything weve ever wanted to change about ourselves once the clock strikes midnight. Youll have better luck fulfilling one or two goals than you will with a list of many. You can always add new goals to your list later. Start with one thing at a time on a path to healthy living. Healthy Eating After The Holidays The goal is to eat healthy and stay healthy for a lifetime. Begin each day by reminding yourself of your goal. Log your eating and your level of exercise daily. Review your log to see that it matches your goal of eating healthy. If it does not, regroup. If so, continue. Also, make a list of everything that can get in the way of reaching your healthy living goal. Remember that we are not perfect and there will be relapses. We must prepare for those in advance as well so that we can regroup as quickly as possible. Healthy Substitutions This year, make some simple recipe changes for healthier eating. We all have read numerous recipes that call for ingredients that we try not to keep in the house due to high calorie or fat content. We search for the substitution list and often cant locate one. Below is a handy one to keep in your kitchen.

PAGE 2

Instead of Try Whole Milk Fat-free or 1% milk Evaporated milk Evaporated skim milk Sour cream Plain yogurt or low-fat sour cream Heavy cream Evaporated skim milk Butter to grease pans Non-stick cooking spray Eggs Egg whites Ground Beef Turkey ground meat Half-and-half Evaporated skim milk Buttermilk Nonfat yogurt c oil for marinades and salad dressings c. defatted chicken broth or c. unsweetened juice 2 tbsp oil for sauting 2 tbsp defatted broth, water, or pineapple juice Tips for Daily Healthy Eating Just a reminder dont try everything at once. Review the list below and incorporate them into your lifestyle slowly by adding one each time you accomplish a goal. Follow the Food Guide Pyramid, choosing the recommended number of servings from all five groups. Choose only lean meat or the white meat of poultry. Eat fish twice a week. Change your methods of cooking. Choose lean cooking techniques such as broiling, grilling, pan-broiling, poaching, or roasting. Remember to roast and broil meats on a rack so fat drips away during cooking. Discard drippings instead of making them into gravy. Trim off fat from meat before cooking. Kitchen shears are great for this job. Take off poultry skin before cooking. Visit a farmers market to buy fresh produce. You can even talk with the growers to learn how to prepare your purchases. Drink plenty of water. Not only is this healthy eating, but also it is great for your skin especially in the cooler weather. You can find additional sources of water in some common food such as lettuce, carrots, yogurt, grapefruit, and watermelon. Choose only low-fat milk, or skim milk. Use only monounsaturated or polyunsaturated oils. Avoid eating in front of the television. This causes overeating. Go to bed early, and cut out habits that stimulate overeating. Good nutrition starts with a healthy breakfast For additional information, contact your local County Extension Office: ction The Institute of Food and Agricultural Sciences (IFAS) is an Equal Employment Opportunity Affirmative AEmployer authorized to provide research, educational 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 SERVICE, UNIVERSITY OF FLORIDA, IFAS, Florida A. & M. UNIVERSITY COOPERATIVE EXTENSION PROGRAM, AND BOARDS OF COUNTY COMMISSIONERS COOPERATING.