Let’s Talk About…• Why cooking is the better weigh• How to cook for a lighter weigh• How to stock your kitchen• Quick meal ideas

Why Cooking Is the Better WeighUtensils make the heart grow fonder…

Time and MoneyLet’s compare!

• Eating out:• Driving can take 20 minutes or more.• Dining can take 60 minutes or more.

• Cooking at home:• You can cook and eat in 45 minutes!• What a great way to save

time and keep expenses down.

Compare Calories

773 ...............Lemon Pepper Fish............... 346766 ...................Grilled Chicken.................. 434700 ................Gourmet Pizza Slice............. 308650 .......................Lasagna....................... 340644 .................Pasta Pomodoro................. 302624 ....................Clam Chowder................. 210

Restaurant Home-cooked

Save Time and Money with Home-Cooked Meals

• Spaghetti and salad for four at home…– Jar of sauce: $3.19– Box of spaghetti: $1.00– Romaine: $1.19– Tomatoes: $2.10– Cucumber: $1.40– Total:

$8.88– Minutes to prepare: 15

• Spaghetti and salad for four at a restaurant…– Each meal:* $10.99– Total:

$43.96– Minutes to pick up: 30-45

*Not including beverages, tax and tip

How to Cook for a Better Weigh

Use Only a Little FatKeep your pans close and your steamer closer

• Bake, broil, microwave, grill, steam, or simply devour.

• Avoid frying and pan frying. Most recipes can be adapted by baking instead, or by limiting frying oil.

Say No to Refined OilThere’s nothing to fear but refining itself…

• Measure refined oil rather than pouring freely.

• Try a spray can or misting bottle for light, even distribution of oil.

• When in doubt, substitute broth instead.

No More Refined OilFight the power!

Well, if not power, then certainly the oil.

• Use fat-free salad dressing or a small amount of oil and vinegar.

• Remember -- measure, don’t pour all over the place.

De-Fat Gravy!

• Did you know that your can de-fat gravy by chilling it?

• When cold, the fat rises to the top and hardens there.

• That makes it a snap to scrape off and get at the delicious gravy goodness.

Choose Lean ProteinIt’s a lean, mean, protein machine

• Chicken or turkey: white meat, no skin

• Tenderloin of beef• Pork loin• Seafood without

breading or topping

Reduce the Fat: MeatChewing the fat can be surprisingly gross

• Trim excess fat before cooking.

Reduce the Fat: Meat• Eat less meat!• A 3-ounce serving is

about the size of a deck of cards.

• Fill the space with more vegetables. You can never have too many vegetables!

• (Well, you might, but let’s not go there).

Reduce the Fat: Dairy Edition• In place of cream, try…

• Fat-free whipping cream.

• Fat-free half and half.

• Evaporated skim milk.

Eat Less Cheese• According to the Dietary Guidelines for

Americans, cheese is one of the highest sources of saturated fat in the American diet.

Tired of hearing about all the things you shouldn’t eat?

Never fear -- now we’re going to discuss everything you SHOULD

eat!

Eat MORE Vegetables• Try a variety of veggies

in a whole bunch of salads.

• Fresh vegetables are great in almost any form.

• When pressed for time, or for sheer convenience, try incorporating frozen vegetables.

Stock Your Kitchen for Fast Meals

Stock Your Pantry• Canned or dry beans • Lentils• Favorite spices, herbs,

seasonings • Healthful canned soups • Oil and vinegar • Pasta • Pasta sauce • Rice • Tuna fish• Whole-grain bread • Whole-grain cereal

Stock Your Refrigerator• Fruits• Vegetables• Salad vegetables• Potatoes• Sweet potatoes• Fat-free sour cream• Fat-free ricotta• Orange juice• Parmesan cheese• Skim milk• Yogurt (light)

Stock Your FreezerHey, when you’re on a roll, why not go for it?

• Chicken or turkey breasts• Fish and seafood• Nuts• Fruits• Vegetables• Veggie burgers• Lean cuts of beef or pork

(loin or round)

Quick Meal Ideas

Potatoes and broccoli…..

Broccoli Baked Potato

Whole-wheat tortillas and veggies…

Tortilla Pizza

Roasted chicken……

Roasted Chicken Dinner

Chicken Rice Salad

Chicken with Rice and Vegetables

Fish with potatoes and salad…

Baked Fish Dinner

Pasta and veggies….

Pasta Primavera

Stir-fry veggies with spinach and chicken…..

Asian Chicken Salad

Healthful Meal Action Plan

• Learn new healthful recipes.• Plan meals for a week.• Stock your kitchen with healthy, useful

ingredients.• Organize and create an efficient

working kitchen -- what needs to be where?

“The heights some men have reached and kept were not attained in sudden flight. For they, when their companions slept, kept pushing onward through the night.”

-Sir Edmond Hillary on Mount Everest