1. Back to the Kitchen

2. First Stop – Local Foods What healthy foods are locally produced in your community? Purchase local foods seasonally and plan your meals around them Establish a relationship with local food producers

3. Second Stop – Grocery Vegetables: fresh, frozen, canned Salad greens and dressings Fruits: fresh, frozen Protein: fish, chicken, soy burgers, tuna, lean beef, and pork Dairy: milk, yogurt, cheese

4. Final Stop – Your Kitchen Quick evening meals Breakfast to go A plan for lunch Creative cooking when you have time Convenience foods when you don’t

5. Real Meals Caesar salad with tuna, chicken, etc. Steak and mushrooms on a bed of spinach Cheese omelet with peppers and tomato Thin crust pizza

6. Believe in Breakfast Egg sandwich Cheese omelet wrap Yogurt and fruit Smoothie Soy sausage

7. Lunch from the Land Salads with protein Soups with vegetables and meats – limited carbohydrate Grilled meat sandwiches with half of the bread Fruit or small dessert

8. What’s Really Bad? Limit fried foods Avoid potatoes, pasta, breads, rice in the beginning Have small desserts Don’t deny yourself

9. What Vegetables Do You Like? SpinachGreen beans Tomatoes Celery Mushrooms Carrots Cabbage Green pepper BroccoliRed pepper Onions

10. How Do They Go with Your Favorite Meats and Proteins? Cheese omelet Grilled meat, fish, or chicken Stir fry over rice with celery, onion, carrot Stuffed cabbage rolls or green peppers

11. What Flavors Do You Like? ItalianTomato GarlicCheese MexicanChili SalsaLime AsianLemongrass SoyIndian CurryCumin

12. Know Your Taste Buds Which flavors do you crave? Think quality, not quantity Cook and eat mindfully Try new spices and flavorings Fresh gingerChiliesApple cider Lemon Mint Balsamic vinegar CilantroSageCloves

13. What Fruits Do You Like? BlueberriesKiwi Watermelon StrawberriesApples Plumgrapes BananasPears Cherries PeachesLemons Rhubarb ApricotsOranges Limes GrapefruitCantaloupe

14. Satisfy Your Sweet Tooth Fruit or vegetable based desserts with reduced calorie sweeteners Substitute ricotta for cream cheese or use reduced-fat cream cheese Small, high-flavor chocolate or ice cream servings Have a small portion after a meal If you have a sweet, move your feet

15. Survey While You Shop New ideas are in the grocery aisles –Seasonal produce –Featured meats, fish, and dairy –Frozen convenience foods –Canned convenience foods –Baking mixes and ingredients

16. Keep the Creative Juices Flowing Subscribe to healthy lifestyle magazines Trade recipes and ideas with friends Read cookbooks and alter recipes to reduce calories and increase flavor Try to recreate restaurant style foods with lower calories and smaller portions Keep trying – don’t give up

17. Keep It Simple Shop for groceries monthly or during sales to stock staples in pantry and freezer Shop weekly keeping breakfast, lunch, and dinner in mind – have a grocery list – produce and dairy Cook every couple of days Use leftovers and convenience foods on non- cooking days Make some dishes your standards, fill in with new ones for variety and to find new favorites

18. Mention or display of a trademark, propriety product, or firm in text or graphics does not constitute an endorsement and does not imply approval to the exclusion of other suitable products or firms. Stock images by 123rf.com Janet Tietyen, Ph.D., R.D., L.D. Extension Specialist for Food and Nutrition Associate Professor Department of Nutrition and Food Science School of Human Environmental Sciences May 2008 Copyright ©2012 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.