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IN THE KITCHEN
This may be the first time you’ve been out on your own and totally responsible for the meals you consume and or prepare. Although good nutrition may not be on the top of your priority list you still want to give it some thought so you maintain good health and manage your weight. It is not that difficult to avoid gaining the “freshman 15” if you stick to these easy tips and to some simple meal planning.
Message # 1 Limit extra eating at the dining halls
• Eat slowly and pay attention to serving sizes
• Choose mainly baked, broiled, grilled and fresh items
• Choose a variety of foods and eat at least 5 servings of fruits and vegetables per day
• If there is a salad bar, start with a salad and eat it before getting anymore food.
• Look for low-fat or lighter alternatives
Message # 2 Don’t skip meals
• Skipping meals may cause you to overeat later
• Limit late night snacking-keep some healthy food in your room
• If you have a full day, plan to take healthy snacks with you
Healthy snacks
• Look for snacks that have no more than 3 grams of fat per serving.
• Stock your pantry with low fat graham crackers, low fat yogurt, reduced fat cheese, whole grain crackers, fig bars, cereal and fat free milk, dried fruit, canned fruit in light syrup, raw veggie sticks with low fat dip, or peanut butter on whole wheat toast.
• Healthy beverage ideas: low calorie flavored water, plain water, 100% juice, low sodium vegetable juice, low fat or fat free milk.
Message # 3 Prepare healthy meals
Quick Assembly Dinners
Start with a Rotisserie Chicken
Tip: Buy a couple rotisserie chickens from the Meijer deli and shred. Portion shredded chicken into zip-lock bags and freeze until ready to use in these delicious recipes.
Demo:
Chicken & Vegetable Stir-Fry
Stir fry 1 pkg. frozen Meijer stir-fry vegetables in bottled stir fry sauce until vegetables are crisp-tender. Add 2 cups chopped rotisserie chicken meat. Serve over instant brown rice and top with chopped peanuts if desired. Serve with pineapple chunks and store bought fortune cookies.
Greek Chicken Salad
Pull the meat off one rotisserie chicken and shred into bite-size pieces. On 4 individual plates place 1 to 1 ½ cups Dole salad greens. Top with shredded chicken. Arrange 4 tomato wedges on the edge of each plate. Add Greek medium pitted ripe black olives and reduced fat crumbled feta cheese and sliced red onions. Serve Greek vinaigrette dressing and an ACE baguette from the bakery.
Message # 1 Limit extra eating at the dining halls
• Eat slowly and pay attention to serving sizes
• Choose mainly baked, broiled, grilled and fresh items
• Choose a variety of foods and eat at least 5 servings of fruits and vegetables per day
• If there is a salad bar, start with a salad and eat it before getting anymore food.
• Look for low-fat or lighter alternatives
Message # 2 Don’t skip meals
• Skipping meals may cause you to overeat later
• Limit late night snacking-keep some healthy food in your room
• If you have a full day, plan to take healthy snacks with you
Healthy snacks
• Look for snacks that have no more than 3 grams of fat per serving.
• Stock your pantry with low fat graham crackers, low fat yogurt, reduced fat cheese, whole grain crackers, fig bars, cereal and fat free milk, dried fruit, canned fruit in light syrup, raw veggie sticks with low fat dip, or peanut butter on whole wheat toast.
• Healthy beverage ideas: low calorie flavored water, plain water, 100% juice, low sodium vegetable juice, low fat or fat free milk.
Message # 3 Prepare healthy meals
Quick Assembly Dinners
Start with a Rotisserie Chicken
Tip: Buy a couple rotisserie chickens from the Meijer deli and shred. Portion shredded chicken into zip-lock bags and freeze until ready to use in these delicious recipes.
Demo:
Chicken & Vegetable Stir-Fry
Stir fry 1 pkg. frozen Meijer stir-fry vegetables in bottled stir fry sauce until vegetables are crisp-tender. Add 2 cups chopped rotisserie chicken meat. Serve over instant brown rice and top with chopped peanuts if desired. Serve with pineapple chunks and store bought fortune cookies.
Greek Chicken Salad
Pull the meat off one rotisserie chicken and shred into bite-size pieces. On 4 individual plates place 1 to 1 ½ cups Dole salad greens. Top with shredded chicken. Arrange 4 tomato wedges on the edge of each plate. Add Greek medium pitted ripe black olives and reduced fat crumbled feta cheese and sliced red onions. Serve Greek vinaigrette dressing and an ACE baguette from the bakery.
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