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quick, affordable meal solutionsMJ21340 EMHFCookbook mech REV 2.indd 112/5/12 5:59 PM
MJ21340 EMHFCookbook mech REV 2.indd 212/5/12 5:59 PM
contentsMJ21340 EMHFCookbook mech REV 2.indd 1chapter onemaking mealtime matter3chapter twocooking tools and tips9chapter threenutrition made simple with NuVal 14chapter fourhealthy meals with MyPlate19chapter fivestart with breakfast24chapter sixlunchtime done right32chapter sevensensible snacking39chapter eightthe dinner dilemma43chapter ninespecial dietary concerns57chapter tenresources and solutions6212/5/12 6:00 PM
“What shall we have for dinner?” This is the constant cry ofthe housewife, who often feels that housekeeping wouldbe relieved of one of its greatest bugbears if someone elsewould undertake the planning of the meals.Mary Swartz Rose, Feeding the Family, 2nd Ed. McMillan, 1924This 1924 book was given to me by my mother-in-law after shefound it in her mother’s attic several years ago. It was fun toturn the fragile pages and look at the meal planning tips andfood costs from the 1920s. Did you know that two jars of peanutbutter could be purchased for 25 cents? One thing that was notsurprising to me was the way meal planning and preparationwere described––as time-consuming, difficult chores. A lot haschanged over the past eight decades, but not the way mostpeople feel about fixing meals. I do, however, think we face somenew obstacles to meal planning and preparation today, and thatis what prompted us to write this guide.The fact that we are all juggling busy schedules is a given, butmany people have a lack of cooking skills and knowledge thatdrives them to purchase and consume overly processed foodsthat are high in calories but often low in nutritional value.This book was written because of a need expressed by familiesand individuals who want to eat better but need simple directionfrom the information provided. All the recipes and meal planshave passed the test to be easy, affordable and healthy (in thatorder). Yes, you will still need to devote some time and energy toplan meals and shop for ingredients, but the rewards of savingmoney, improving your health and sharing time with your familyare worth the effort.Here’s to easy meals and healthy families. Happy cooking!Shari Steinbach, MS, RDMeijer Healthy Living AdvisorMJ21340 EMHFCookbook mech REV 2.indd 212/5/12 6:00 PM
chapter one:making mealtime 1matterexperience the savings. experience the difference. 3MJ21340 EMHFCookbook mech REV 2.indd 312/5/12 6:00 PM
What if meal planning was reinvented to be easy, affordable,healthy and, yes, even fun? Easy Meals, Healthy Families isyour guide to do just that: an easy-to-read, step-by-step planto rethink mealtime as a time to get together to celebrateand connect with what makes life taste so good.simple solutions for busy familiesHere it is in one simple book: the strategies, tips and tools forhealthy meal planning today. The Meijer Healthy Living Advisorshave done the research and compiled the best-of-the-best to showyou how simple it can be to provide affordable, healthy options forthose you love the most. There’s no need to break the bank tryingto make healthy meals. Included are kitchen basics, affordableideas, grocery shopping tips, and strategic menu planning optionsto save time and money, while also helping your family eat healthier.As part of the Easy Meals, Healthy Families guide, we’ve designed aneasy-to-use, at-a-glance meal planner (at the end of this book) foryour family. This meal planner is your blueprint for building weeklymenus that the whole family will eat.Getting into the habit of planning meals ahead will also help organizeyour weekly shopping list. From adding the recipe ingredients you’llneed, to simply noting staples you’ve run out of, a shopping liststreamlines each trip to the grocery store to save you both time andmoney. And to make it even more convenient for you, we’ve designeda weekly shopping list as a tool for you to note what you’ll need forthe week, and to easily find those items at your local Meijer.how to use the Easy Meals,Healthy Families weeklymeal plannerUse this meal planner to organizedaily menus and to build yourgrocery list. To get started: Sit down with your family,the weekly ads, mPerksand meijermealbox.comto choose the meals youplan to make for the entireweek––breakfast, lunch,dinner and snacks––withall side dishes included. Make sure to strike throughdays where meals areplanned elsewhere, andidentify particularly busydays where an easy mealis mandatory. Think of meals that canbe cooked once, but usedmultiple times. For example,roast one whole chickenand use the leftovers tomake chicken soup. se your meal plan to guide Uyour shopping at Meijer, andyou’ll see how much timeand money you can save byplanning ahead.“Preparing your own meals allows you to be the gatekeeperof what goes in your body—keeping out the unhealthyingredients and letting in the healthy.”Shari Steinbach, MS, RD, Meijer Dietitian and Healthy Living Advisor4easy meals healthy familiesMJ21340 EMHFCookbook mech REV 2.indd 412/5/12 6:00 PM
weeklymeal plannerlunch/snacksdinnerPrint out moreweekly meal planners atmeijermealbox.comto organize your shoppingand menu for theweek mondaybreakfastweek ofexperience the savings. experience the difference. 5MJ21340 EMHFCookbook mech REV 2.indd 512/5/12 6:00 PM
connect, communicate and celebrate with family mealsImproving a child’s eating habits starts at home. As a parent,you can create simple, easy and affordable meals that providedelicious nourishment, while promoting valuable family time inyour own kitchen. Creating healthy mealtime habits today canlead to a lifetime of healthy choices.children who eat withtheir families:Family meals provide so much more than a delicious dinner.A family meal is an opportunity to check in, communicate andcelebrate. Yet with either work, sports, carpool or homework justabout every night, it often seems impossible to get everyonearound the table at the same time. re more emotionally content a are less likely to smoke,drink or use drugs p erform better in school h ave a strong sense ofbelonging and security c onfide in their parents more c hoose healthier snack foods c onsume less fried food, sodaand saturated fat learn table manners i mprove communication skills have higher self-esteem are less likely to be obese ave better relationships hwith friends and adultsfamily meals, one day at a timeMake mealtime matter. Turn offthe TV and smartphones, andconnect in real time with thepeople you love most. When youeat family-style––sharing stories,experiences and a healthymeal––you are creating themoments to remember.6easy meals healthy familiesMJ21340 EMHFCookbook mech REV 2.indd 612/5/12 6:00 PM
Here are some ideas for helping your family connect while planningand preparing easy, healthy meals:Establish daily routines. Aim to have at least one family meal eachday––breakfast, lunch, dinner or a snack shared at home, in a parkor near the athletic field. It’s time together that counts; where andwhen are not important.Eat at home. Don’t blow your budget eating out on a regular basis,no matter how busy you may be. Home-cooked meals are typicallymore nutritious, can be offered in appropriate portions, and costmuch less than expensive restaurant meals.Plan. Weekly meal planning puts you in control of portion sizesand nutritional balance, and allows the entire family to be part ofthe process. Encourage children to help plan family meals, so withguidance, they also have control of healthy choices.the kitchen connects familiesWhen the entire family—fromtots to teens and everyone inbetween—is involved in somepart of meal planning, healthytraditions are set in place.Despite the complaints you mayhear, everyone takes pride infood preparation. The kitchenis where families gather andmemories are made. Kids areproud of their accomplishmentsand learn life skills. Moms anddads get to brag about culinarysuccess, and the whole familyknows “what’s for dinner.”Keep meals simple. Visit meijermealbox.com/healthy-living fora weekly dinner menu and shopping list developed by the MeijerHealthy Living Advisors.Keep your pantry stocked. A well-stocked pantry makes meal prepeasy on busy nights. (See Chapter 2 for a complete pantry list.)And don’t forget the fridge. Fill it with fresh fruits, vegetables, leanmeats and seafood, and Meijer’s lowfat dairy products.Shop with NuVal . Whenever you are food shopping, use NuVal ,the nutritional scoring system at Meijer. It’s an easy way to keeptrack of nutritional value when it seems too time-consuming andoverwhelming to read the product labels. It’s simple: the NuVal System scores foods on a scale of 1 to 100. The higher the score,the higher the nutritional value. Look for NuVal Scores on shelftags and signs near food items throughout Meijer.experience the savings. experience the difference. 7MJ21340 EMHFCookbook mech REV 2.indd 712/5/12 6:00 PM
save money while makinghealthy choicesHealthy choices cansave quick cash at thecheckout, but did youknow that smart, healthychoices continue to saveyou money for the longhaul with fewer doctorvisits and less sick timefrom work or school? It’strue. Healthy eating ona budget is simple witha little preplanning andsmart shopping. Here’show to plan, purchase andprepare healthy meals likea pro––and save big bucksdoing it.8Plan ahead. Plan weekly menus usingMeijer ads filled with great ideas andgreat prices. Always take ingredientinventory at home, and then makea menu-driven grocery list to reduceimpulse purchases.nationally recognized brands. Meijerbrands are available in a wide variety:Meijer Naturals, Meijer Organics,Meijer Brand, Meijer Basics, MeijerGold, Meijer Elements and MeijerEcowise.Use Meijer weekly nutritious menus.Meijer Healthy Living Advisors provideweekly dinner menus, recipes andshopping lists with just one click. Visitmeijermealbox.com/healthy-living, clickon the “Weekly Nutritious Menu,” printand head to the store.Eat to maintain a healthy weight.When trying to lose weight, choosenutrient-rich foods (foods high innutrients, but low in calories) usingNuVal , the nutritional scoring systemat Meijer. The higher the number, thehealthier the product. Eating right willhelp trim your waistline––and yourfood bill.Use coupons. Check the Meijer adsfor great deals, and the Sunday paperfor coupons. You can save big withmPerks at mperks.meijer.com. Forsavings at the checkout, simply accessmPerks on your computer or cellphone, digitally clip the coupons, andredeem at checkout.Use Meijer MealBox budget recipes.Each week, Meijer MealBox createsrecipes directly related to the itemson sale that week at Meijer, with thetop 25 recipes featuring the greatestnumber of sale items that week. Visitmeijermealbox.com/healthy-living, clickon “Recipes,” and then click on “Top25 Budget Meals” to start saving.Stock up. When the price is right, takeadvantage and stock up on pantrystaples, frozen foods and, especially,family favorites.Buy Meijer brands. Meijer brandproducts are a bargain compared toGo meatless. Replacing meat withplant proteins (beans, peas, nutsor soy) one or two days a weekwill decrease food costs while stillproviding your family the nutritionthey need.Shop smart with aisle-by-aislesavings. Take your shopping listwith you, and buy only what’s listed.The few additional purchases shouldbe family favorites on sale, whichcan be conveniently frozen or placedin your pantry.Store foods quickly and correctly.At the store, buy frozen andrefrigerated foods last. Once at home,quickly refrigerate perishables, andfreeze foods that won’t be used rightaway to prevent spoilage. Use amarker to write the purchase date oneach item, and always rotate food sothat the oldest is used first.easy meals healthy familiesMJ21340 EMHFCookbook mech REV 2.indd 812/5/12 6:00 PM
chapter two:cooking tools 2and tipsexperience the savings. experience the difference. 9MJ21340 EMHFCookbook mech REV 2.indd 912/5/12 6:00 PM
Prep like a pro. You’ve made the pledge to cook more and eatbetter, but is your kitchen well-equipped for healthy cooking?Having the right cookware, appliances and utensils can makean enormous difference in how you cook.be kitchen-readyfor healthy mealsmade easyStocking up on the right kitchenequipment is a long-terminvestment into healthier mealsfor your family. And as anychef will tell you, having qualitycooking and baking equipmentmakes cooking easier and moreenjoyable, so you’ll do it moreoften. You don’t need a lot ofspecialized gear.Here are the cooking toolsavailable at Meijer* that youcan’t do without as you prepareaffordable, healthy meals.*Not all items are available in all stores.10easy meals healthy familiesMJ21340 EMHFCookbook mech REV 2.indd 1012/5/12 6:00 PM
Kitchen Aid stand mixer andaccessories. The king of kitchenappliances on everyone’s kitchenwish list, and with good reason.This high-performance, do-it-allmixer has all the bells and whistlesready and waiting to be put towork slicing, chopping, grinding,shredding, grating, puréeing,mixing and kneading.Cuisinart Mini-Prep foodprocessor. This little powerhousewill be your go-to favorite. It’s theextra set of hands you’ve alwayswanted to chop, dice, slice andpurée, all in a matter of seconds.Presto electric skillet. This skilletdoes it all: grilling, stewing, fryingand even one-dish casseroles.Omelets, pancakes, chili, stew––breakfast, lunch and dinner preparedin one perfect appliance.Cuisinart blender/immersionblender. A blender makes so muchmore than smoothies. Use it tomake breadcrumbs, blend bisquesoups, purée sauces and, of course,whip up quick, nutritious smoothies.And the handheld version is evenmore convenient: Blend or puréesoups and sauces right in the pot.Crock Pot slow cooker. If you area busy mom, the slow cooker is yourbest friend. Throw everything into itin the morning, and come home toa house filled with the home-cookedaroma as if you were cooking asavory meal all day.Cuisinart toaster oven. Neverunderestimate the power of thetoaster oven. Perfect for broiling,baking, roasting, warming upleftovers, making a small batch ofcookies, and making simply thebest toasted cheese sandwich ever.George Foreman nonstickelectric grill. Indoor electric grillsallow you to grill anything andeverything evenly and quickly, fromthe convenience of your kitchencountertop.Aroma rice cooker. Rice may bethe simplest food, but it’s one of themost difficult to cook perfectly. Arice cooker takes the guessing out ofpreparing rice, and guarantees light,fluffy, restaurant quality every time.West Bend breadmaker. Anyonewho doesn’t love a bread machinedoesn’t own one yet. The warmwelcome of freshly baked breadsays family, and having this freshbaked goodness in your own homecouldn’t be easier.Panasonic microwave. You mayalready have a microwave, but howold is it? Today’s microwaves offerso much more than making popcornand reheating your coffee. Whenit’s time for an update, check outthe microwave technology at Meijer,and see what it can do for you.More selections available at meijer.com.how to stock your fridgeand freezerdairy Meijer eggs Meijer light sour cream Meijer lowfat milk or MeijerOrganics soymilk Meijer lowfat plain, Greek orflavored yogurt Meijer reduced fat cheeses Meijer butterfruits and vegetables Bagged salad greens Fresh fruits Fresh herbsFresh vegetablesMeijer frozen berries and fruitMeijer frozen vegetables Steam-in-the-bagfresh vegetablescondiments and flavors Markets of Meijer hummus Meijer jams or fruit preserves Meijer jarred pasta sauce Meijer light salad dressings Meijer lite mayonnaise Meijer mustard Meijer salsa Meijer tomato ketchup Reduced-sodium soy saucemeat Certified Angus Beef leanground beef or Meijer turkey Lean chops and steaks Markets of Meijer low sodiumdeli meats Meijer boneless, skinlesschicken breastsseafood Individually frozen fish fillets Meijer shell-on white shrimpexperience the savings. experience the difference. 11MJ21340 EMHFCookbook mech REV 2.indd 1112/5/12 6:00 PM
essential kitchen equipmentcutting toolsHere are the top kitchen essentials that will help you worksmarter, faster, more efficiently, and make cooking enjoyable.Bread knife. Has a serrated edge tocut bread, sandwiches and cakes.measuring toolsDry measuring cups. To measuredry and solid ingredients. Basic set:1 cup, ½ cup, ¹/³ cup and ¼ cup.Liquid measuring cups. To measureliquid ingredients. Glass or plasticcups with a pouring spout, andmarked with clearly visible metricand unit measurements.Measuring spoons. To measuresmall amounts of liquid anddry ingredients. Basic set:1 tablespoon, 1 teaspoon,½ teaspoon and ¼ teaspoon.Chef’s knife. To chop, slice andmince.Cutting boards. To protect counterwhile cutting. (Keep boards for fruits/vegetables and meat separate.)Garlic press. To crush garlic clovesquickly and efficiently; also used tomince garlic.Grater. Available in different sizes tograte foods (cheese) or make zest(citrus).Hand-held can opener. To opencans or remove bottle caps.Kitchen shears. To cut dried fruits,snip herbs and trim fat from poultryand meat.Paring knife. A short knife used toremove skin, as well as cut and slicefruits and vegetables.Vegetable peeler. To remove theouter skin or peel of fruits andvegetables.12easy meals healthy familiesMJ21340 EMHFCookbook mech REV 2.indd 1212/5/12 6:00 PM
mixing toolscookware and bakewareMixing bowls. Glass, plastic ormetal bowls to hold foods as theyare mixed.Baking sheet. Flat cooking pans tohold foods during baking.Mixing spoons. Metal, wooden orplastic spoons used to beat, mixand stir.Silicone or rubber spatulas. Toremove food from spoons, sidesof bowls, pans, jars and cans.Whisk. To blend ingredients untilsmooth, or incorporate air into amixture.draining toolsColander. Perforated bowl to draincooked pasta and wash freshproduce.Slotted spoons. To lift solid foodfrom liquid or sauce and drain awayliquid.Strainer. To separate solids fromliquids, such as draining cannedbeans.cooking and baking toolsInstant-read thermometer. Tomeasure internal temperature ofmeat and poultry.Ladle. To lift liquids such as stocks,sauces, gravies and soups.Pot holders. To protect hands whenlifting and handling hot cookwareand bakeware.Spatula/Fish spatula. To lift and turnfood such as pancakes, hamburgersand fish fillets.Tongs. To lift and turn hot food.Casserole dishes. To bake mixeddishes and desserts.Cooling rack. Wire racks to elevatehot food and allow quick cooling.Grill pan. Designed to facilitateindoor grilling on a stovetop.Roasting pan. Designed to roastlarge meat or poultry items.Saucepans or pots with lids. Tocook sauces and food such as rice,pasta and soups.Skillet/Sauté pans. Nonstickstovetop pans in which to brown andfry food.Steamer basket. To hold food insaucepan above boiling water; hassmall holes to allow steam to cookthe food.how to stock your pantrygrains Meijer all-purpose flour andwhole wheat flour Meijer brown rice Meijer Naturals 100% wholewheat bread Meijer whole grain cereals Meijer whole wheat crackers Whole-wheat couscous Whole-wheat pastaprotein Canned chicken Meijer canned beans Meijer canned tunaand salmonfruits and vegetables Dried fruits Meijer canned fruit (no-sugaradded or in 100% fruit juice) Meijer canned vegetables(no-salt-added) Meijer reduced sodiumvegetable based soups Meijer tomato sauce Meijer unsweetenedapplesaucehealthy fats Almond butter Meijer canola oil and olive oil Meijer peanut butter Meijer walnuts, almonds,pecans, peanutsstaples Herbs, spices and salt-freeseasonings Low-sodium broths Meijer baking soda andbaking powder Meijer balsamic vinegarand apple cider vinegar Meijer vanilla extractexperience the savings. experience the difference. 13MJ21340 EMHFCookbook mech REV 2.indd 1312/5/12 6:00 PM
chapter three:3 nutrition made simple with NuVal 14easy meals healthy familiesMJ21340 EMHFCookbook mech REV 2.indd 1412/5/12 6:00 PM
We now know families who eat together reap benefitsthat last a lifetime, and yet the difficult questions remain:How do I know what to cook? What does a healthy meallook like? Will my family like it?strategies for better eatingand better healthThe answers are all right here: exactly what foods provide the bestnutritional value, and how to select from the best-of-the-best forhealth when navigating the grocery store.you are what you eatEating healthy doesn’t guarantee you’ll never get an illness, butexperts agree that when you make wise food selections, you may,in fact, reduce the risks. The old saying, “You are what you eat,”rings particularly true when referring to nutritional value. Choosingthe right foods isn’t as hard as it seems when you know exactlywhat to look for and understand proper portion control.Easy Meals, Healthy Families focuses on foods and ingredientsthat are considered “nutrient-rich.” These foods contain themost vitamins, minerals and other nutrients for the fewest numberof calories. Choosing nutrient-rich foods and ingredients for yourrecipes is the foundation to building a healthier plate.A quick overview of foods to choose: Brightly colored fruits and Meijer 100% fruit juices Various vibrant-colored vegetables Whole, fortified and fiber-rich grains Meijer fat free and lowfat milk, cheese and yogurt Meijer lean meats, skinless poultry, fish, eggs, beansand nuts1 Understand nutritionbasics. Knowledge is powerfor healthy mealtime choices.Learn where calories come fromand how nutrient-rich foodsmay help prevent disease.2 Measure portion sizes.Even if you are eating healthierfoods, watching portion sizesis still necessary. For moreinformation on portion control,see page 58.3 Don’t skip meals. Fuelyour body throughout theday to keep energy up, boostmetabolism and prevent thehunger feeling. People whoskip meals are less likely tomaintain a healthy weight.4 Plan meals ahead.Planning menus, creatingshopping lists and buyingweekly supplies from Meijersaves time and money, andprovides healthier meals allweek long.5 Eat at home. People whoeat out consume more calories,as it is very difficult to controlingredients and portions.6 Involve your family. Makemeal planning, shopping andcooking a family affair, and eattogether whenever possible.The healthy physical, nutritionaland emotional benefits areendless, and continue wellinto adulthood.experience the savings. experience the difference. 15MJ21340 EMHFCookbook mech REV 2.indd 1512/5/12 6:00 PM
NuVal at Meijer makes shopping simpleIf deciding what’s healthy over what’s not when planning nutritiousmeals for your family seems overwhelming, you are not alone. That’swhy the Meijer Healthy Living team loves the NuVal NutritionalScoring System, an at-a-glance system that measures nutritionalvalue on a scale from 1 to 100. It’s easy to use: the higher thescore, the better the nutrition.empower your family with nutritional knowledgeThe NuVal System goes beyond food labels and nutritional claims.NuVal , which was developed by an independent panel of renownedmedical and nutrition experts, considers more than 30 nutrientsand nutrition factors—and their impact on health outcomes—todetermine a food’s score. The result: every NuVal Score takes theguesswork out of making the most nutritious food choices.NuVal gives you quick and easy nutritional comparisons on a simple1 to 100 scale: the higher score wins. What’s easier than that?So next time you’re in the grocery aisles at Meijer, just look for theNuVal Score on the shelf tag under the product. Then compare thescores of foods within the same category to determine which onesare more nutrient-rich, so you can “trade up” to healthier choices.For example, Meijer regular pasta has a NuVal Score of 61, whileMeijer whole grain pasta has a NuVal Score of 91.NuVal makes it easy to quickly choose more healthy options. Butfor specific dietary needs or medical conditions where you need tolimit or increase certain nutrients, always read the nutrition factslabel and ingredient list on the product.how to use NuVal Look. Look for NuVal Scores displayed on shelftags, at the meat case andon produce signage at Meijerso you can make quick andeasy nutritional comparisons.Compare. Because theNuVal System applies thesame nutritional criteria toall foods, you can quicklycompare overall nutritionbetween items the same wayyou compare price.Decide. Trade up for higherscored foods without a lot ofcomplicated calculations ornutritional knowledge. Thehigher the NuVal Score, thebetter the nutritional value.To find out more about NuVal , visit meijermealbox.com/nuvalor nuval.com.Get your family in on the hunt for good nutrition. Encourageyour kids to play “I Spy” with NuVal numbers and searchout the healthiest choices. NuVal is simple enough evenfor young children to understand. All they have to do is lookat a single number on a shelf tag.16easy meals healthy familiesMJ21340 EMHFCookbook mech REV 2.indd 1612/5/12 6:00 PM
eating for healthfruits and vegetableswhole grainsYou want to make healthyfood choices for yourselfand your family. Knowledgeis power—understandingwhat a balanced dietconsists of is the first stepto building a better plate.Almost everyone needs to eatmore fruits and vegetables.Eating a wide variety of colorfulfruits and vegetables helpsensure that you are getting thedifferent nutrients each fruit andvegetable contains. Add dailyservings in these five ways—fresh, canned, frozen, dried orin 100% juice.Whole grains are loaded withfiber and nutrients. Try to makeat least half of your daily grainchoices whole grains. Wholegrains, that are low in fat andcholesterol, may help reduce therisk for heart disease, diabetesand certain cancers.fruit and vegetable tips Drink only 1 to 2 servingsof Meijer 100% fruit andvegetable juices a day. Select canned vegetables thatare low in sodium or salt-free. Select Meijer frozenvegetables with no addedbutter or sauces. Prep fresh fruits and veggiesahead for snack and recipeneeds. Select dried fruits (Meijerraisins, cherries, apricots)for snacks and lunch bags. Keep bagged salads andspinach on hand for easymeals.whole-grain tips Choose whole-grain cerealswith at least 3 to 4 gramsof fiber per serving. Substitute quick-cookingbrown rice or quinoa forwhite rice. Use Meijer Naturals100% whole wheat bread,Meijer whole wheat pitas,whole wheat English muffinsor whole wheat buns. Choose whole-grain crackersand Meijer light popcornfor snacks. Try Meijer Organics wholewheat or multi grain extrapasta varieties. Look for products wherewhole grain is the firstingredient listed.experience the savings. experience the difference. 17MJ21340 EMHFCookbook mech REV 2.indd 1712/5/12 6:00 PM
fat-free and lowfat dairylean proteinhealthy fatsIncluding nine essentialnutrients such as calcium,potassium, vitamin D andprotein, dairy is a powerhouseof nutrition. These essentialnutrients are especially importantfor building bone mass duringchildhood and adolescence, andcontinue to be important as weget older. Swapping full-fat dairyproducts for fat-free or lowfatfat dairy products (Meijer milk,cheese, yogurt), is linked tomaintaining a healthy weightand blood pressure.The lean protein your bodyneeds is found not only inmeats, poultry and fish, butalso Meijer eggs, Meijer beans,soy, Meijer nuts and variousvegetables. Eating a varietyof protein sources providesimportant nutrients such asB vitamins, as well as ironand zinc needed to boost theimmune system, build andrepair muscle, and help brainfunction.Your body needs some fat forgood health. Fats help you absorbfat-soluble vitamins––A, D, Eand K—as well as carotenoids,plus they supply essential fattyacids necessary for children togrow properly. These fatty acidsalso keep the skin, brain andthe nervous system healthy andfunctioning properly. Health expertsrecommend including foods withmore “good” monounsaturatedand polyunsaturated fats, andlimiting consumption of saturatedand trans fats.protein tipsdairy tips Select lean, trimmed meatsand skinless poultry. S witch from whole milk toMeijer 2%, and gradually toMeijer 1% or fat free milk. Look for the words “loin”and “round” in the name oflean cuts. R eplace regular cheese withall-natural Meijer 2% cheeses(sliced, diced and shredded). Select ground beef made fromsirloin or labeled 96% lean. D rink Meijer coffee, Meijer tea,lattes and hot chocolate madewith Meijer fat free milk. C hoose lowfat string cheeseand Meijer lowfat yogurt, whichare nutrient-rich snacks. S ubstitute fat-free evaporatedmilk in recipes calling for thefull-fat version. C hoose Meijer light ice creamor lowfat frozen yogurt.18easy meals healthy familiesMJ21340 EMHFCookbook mech REV 2.indd 18 Select fish rich in Omega-3fatty acids, such as wildcaught salmon, tuna and trout. Prepare, then refrigerate,hard-cooked eggs for lunchor breakfast to go. Purchase healthy nuts,nut butters and seeds for aquick, filling snack.fat tips Choose oils such as Meijercanola oil or olive oil that arehigh in monounsaturated andpolyunsaturated fats, andcontain essential fatty acids. Consume Meijer nuts, Meijerpeanut butter, seeds, Meijerolives, avocados and some fishfillets with natural, good-for-youfats and oils. Consume fewer fats that remainsolid at room temperature, suchas butter and lard. Avoid any product that containstrans fat or lists hydrogenatedfat or partially hydrogenated faton the label. Choose lowfat or fat-free saladdressings. Fat is the most concentratedsource of calories and should beconsumed in limited portions.12/5/12 6:00 PM
chapter four:healthy meals with MyPlate 4experience the savings. experience the difference. 19MJ21340 EMHFCookbook mech REV 2.indd 1912/5/12 6:00 PM
We all remember learning the food groups in grade school.However, building a healthy plate can seem more thanelementary. The United States Departme
simple solutions for busy families Here it is in one simple book: the strategies, tips and tools for healthy meal planning today. The Meijer Healthy Living Advisors have done the research and compiled the best-of-the-best to show you how simple it can be to provide affordable,
