Families Eating Smart and Moving More: Eating Smart at Home

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in support of
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• Eating at home
• Eating healthy
• Eating together

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(No Transcript)
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X
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No time
I never have the stuff I need
My family doesnt like what I fix
Too expensive
I dont know how to cook
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At-Home Meal
Fast Food Take-Out Meal
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At-home meal40 minutes
Take-out meal30 minutes
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At-home meal...2.50
Take-out meal...4.50
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At-home meal FAT17 gm CALORIES586
Take-out meal FAT49 gm CALORIES1,100
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Chicken
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Potatoes
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Green Beans
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Baked Apples
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• At-home meal
• 40 minutes
• 2.50/person
• fat17 gm
• calories586

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Easy Steps to Eating at Home

• Plan
• Shop
• Fix
• Eat

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Plan

• Create a familys favorite list

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Plan

• Set aside 30 minutes to plan
• Make a list of the main dish and side dishes you
  will serve for each day of the week

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Plan
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Plan

• Keep it simple
• Select recipes with few ingredients
• Prepare one-pot entrées
• Use simple cooking techniques
• crock-pot
• microwave oven
• toaster oven
• steamers
• grills

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Plan

• Fruits and vegetables
• Beverages

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Plan

• Quick dinner ideas
• Soup and sandwich
• Pasta with bottled spaghetti sauce and a side
  salad
• Tortillas filled with shredded cheese, canned
  beans and salsa
• Roast chicken with potatoes and carrots
• Chicken stir-fry with frozen vegetables and rice
• English muffin pizza with tomato sauce,
  vegetables and cheese
• Scrambled eggs with cheese, wheat toast and hash
  browns

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Plan
Make a shopping list based on your menu for the
week
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Plan

• Check what you have
• List what you need
• Include the basics
• peanut butter
• cereal
• rice or pasta
• bread
• fruits and vegetables
• milk
• eggs

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Shop

• Shop once a week for ingredients to make planned
  meals and the basics
• Buy in-season fruits and vegetables
• Apples and butternut squash in fall
• Berries and greens in spring
• Melon and tomatoes in summer
• Sweet potatoes and broccoli in winter
• Visit local farmers market or farm stands

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Shop

• Stick to your list
• Dont shop when you are hungry
• Buy more food from the outside aisles of the
  grocery store

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Shop

• Let kids choose a new fruit or vegetable for a
  meal or snack

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Fix
Making it easy

• Stick to your plan of whats for dinner
• Wash and prepare fruits and vegetables in advance
• Make extra of the main dish for another meal
• Use frozen and canned fruit and vegetables

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Fix

• Quick thawing ideas for frozen meat
• Microwave on defrost
• Place in cold water
• Grill frozen meat but cook thoroughly

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Fix

• Getting kids involved
• Make the salad
• Set the table
• Pour beverages
• Clean up

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Fix

• Making snacks easy
• Keep the good stuff visible
• Have fruits and vegetables ready to eat
• Prepare small snack bags of dried cereal

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Eat

• Eat together
• Turn off the TV
• Share events of the day
• Make healthy choices

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Eating Smart at Home is Easy if You...

• Plan
• Shop
• Fix
• Eat

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in support of