Helpful cooking tools to have on-handWhether you live in the barracks, a small apartment, or a house, having some basic cooking tools will help with easy meal preparations. A few appliance such as a rice cooker, crock-pot or a toaster oven may help with simple meals. If you live in the barracks, check with housing office for specific guidance for cooking devices (rice cookers, crock-pots, etc.).
Pots, pans, and other cooking tools may be available to borrow from Army Community Service (ACS). If you must purchase your own cooking tools and devices, research and shop for the best quality at an affordable price. The next few pages contain an illustrative guide to some of the helpful and common cooking devices and tools. You do not have to purchase every single device pictured on the next few pages! Pick only those devices and tools you think you will use the most often. Be sure to follow the manufacturer’s directions when operating, cleaning, and storing your kitchen devices and tools.
CookingRice cookerSlow-cooker/crock-potToasterToaster ovenFood preparationBlenderCan openerColander(s)Cooling rack(s)Measuring cupsMeasuring spoonsMeat thermometerMini-food processorMixing bowls (various sizes)Oven mittsPots and pans (non-stick)Sharp (cutting) knivesSpatulasStirring spoon(s)Trivet(s)Washable cutting board(s)MicrowaveCeramic dishes/bowlsGlass/Pyrex containersFood storageAluminum foilBPA-free plastic dishes/containers (** Bisphenol A (BPA) is a carbon-based synthetic compound used to make certain plastics and plastic containers.)Glass/Pyrex containersParchment paperPlastic wrapRefrigerator thermometerSealable plastic bags (large and small)Sealable plastic freezer bagsWax paperCleaning suppliesBleachDish-washing soapDish-washing tub and drying rackDisinfecting spray and/or wipesHand-soapPaper towelsWashable dish-rags Common uses for kitchen tools and appliances
(Note: Some appliances may not be allowed in the barracks.)
Kitchen tools and their common uses
Device or ToolPurposeBlenderBlend soups, smoothies, etc.Ceramic/glassBaking casseroles and meats or for microwaving vegetables. Stores and protects leftovers or meats during thawing. Useful to re-heat food in the microwave or oven (remove plastic lid when re-heating food).Cooking scissors/shearsTrim the fat off the meat (poultry) or quickly cut the stalks off of fresh broccoli.Cutting boardsProvide a surface to cut, dice, chop meats, vegetables, fruits, etc. Protects counter-tops.Grill panGrill meats and vegetables on the stove-top.Kitchen knivesCutting, chopping, and slicing. Refer to the knife guide at Kitchen Knives - Blades, Styles and Uses for more information.Meat thermometerUse to check cooked meat to ensure it has reached the correct internal temperature.Mini-food processorQuickly mince or chop raw veggies (onions, peppers, garlic, etc.).Muffin pansBake muffinsNon-stick skillet panCook and heat sauces, eggs, chicken, ground beef, etc.Oven-tempered glass/PyrexBaking casseroles and meats or for microwaving vegetables. Use to safely re-heat foods and/or store left-overs.PotsBoil water, soups, sauces, marinades, etc. on the stove-top.Rice cookerCook white or brown rice, and other grains like quinoa, bulgur, etc.Sheet pansBake or roast foods that won’t run or seep liquid (e.g., baking potatoes, fish-fillets, vegetables, cookies, etc.).Slow-cooker or crock-potSlow-cook soups, meats, casseroles, etc.Wok panStir fry meats and/or vegetables.
Save money with a slow-cooker/crockpot
Slow-cookers can help you turn nearly any combination of ingredients into a delicious, comforting, and low-cost dish with plenty of leftovers.
Purchase cheaper cuts of meat. The slightly tougher, and therefore, cheaper cuts forms of meat are perfect for the slow-cooker. The long hours and low temperature of the slow-cooker will soften even the toughest of meats. Cook meals in bulk. Keep an eye out for ingredients that are on sale and double up on soup, stew, and casserole recipes. Put the extras in plastic/glass sealable containers or storage bags, and store them in the freezer or fridge. You’ll have heat-n-eat meals at your fingertips! Break out the beans. Vegetarian protein sources (like beans) tend to be cheaper and more environmentally friendly than meat or fish. You can use canned or dried beans. Dried beans tend to be less expensive than canned beans and are often lower in sodium. When using dried beans, soak them overnight in water and drain them in the morning before using.Save time when prepping meals for your slow cookerPre-prep your ingredients the night before. Refrigerate them in a covered bowl. Wake up, pour them into the slow cooker, turn it on, and get on with your day.Need to chop an onion? Try using a mini-food chopper or a bag of pre-prepped fresh/frozen onions.Use frozen vegetables in place of fresh veggies.Look for a non-stick surface when purchasing a crock-pot or consider disposable crock-pot liners for faster clean-up.Consider a removable, stove-top safe insert for browning meat. This feature allows you to brown/sear meat or sauté ingredients directly on the stove-top before placing the pot back in the slow-cooker to finish cooking. (Reduces the amount of pans required to pre-prep ingredients for recipes that call for browning/searing meat ahead of time.)Only have canned vegetables* for your slow cooker meal?
Using low sodium canned vegetables is a great time saver for your slow cooked meal. Canned vegetables only need to be heated. Put your canned vegetables in during the final 45 minutes of your cooking time so they retain their shape and texture.
* Note: The above recommendation does not apply to canned beans like pinto beans, black beans, garbanzo beans, etc. You can put these in at the start of the cooking time and their texture will not be diminished.
Get the best results from your blender
Follow these 7 tips to help your blender last longer and still produce a smooth and nutritious beverage!
Cut whole fresh fruits (i.e., apples, pears, peaches, etc.) into smaller pieces – ½ to 1 inch – and discard seeds, core, stems, and/or pits.Tear over-sized pieces of leafy greens into smaller pieces (~ 2 inches) when necessary. Spinach leaves are usually softer than Kale leaves. If using whole, large Kale leaves, be sure to cut out the hard stem before prepping.Defrost your bigger frozen fruits (strawberries, mangoes, cherries) in the refrigerator the night before to make them easier to blend.Always begin by blending your leafy greens and liquid base FIRST, and then add the rest of your ingredients.*Hit the pulse button, if you have one, a few times to break up the ingredients and then gradually move your blender from a lower to higher speed.Add a little more of the liquid (water, almond milk, etc.) you are using to your blender if the motor seems stuck. If your blender ingredients get stuck or the blades get jammed, turn off the machine and unplug it immediately. Call the manufacturer or refer to the manufacturer’s directions for the best guidance.Like it really cold? Pour your smoothie directly over ice rather than using your blender to crush the ice.
*If the above steps are still too hard on your low wattage blender (300 watts), blend your liquid and fruit first (pulse the ingredients first, and then go from low to high speed). After your fruit is sufficiently blended, add your greens in small batches.
Whether you are eating at home or eating out, you can maintain a performance diet with proper planning and tools to help you make the best nutrition choices.
Food is fuel for one of the most sophisticated machines in the world—your body! Properly fueling your body means eating plenty of fresh fruits/vegetables, whole grains, beans, and moderate amounts of lean protein and healthy fats.
Many Soldiers are busy and rely on food that comes from a restaurant (fast-food, take-out, or sit-down). You may also be eating more convenience foods or pre-packaged/highly processed foods because they require very little preparation and cooking time.
Use the My Plate or recommended daily servings guidesMy Plate
Use My Plate to guide your food choices when shopping: Make ½ of your plate fruits and vegetables.
My Plate tipsMake half your plate full of fruits and vegetables.Eat a variety of colorful fruits. Choose mostly fresh or frozen.Eat vegetables raw, steamed, roasted or grilled. Flavor with herbs and low-sodium spices.Eat low-fat dairy options like low-fat milk, soy milk, and yogurt. Limit cheese.Eat whole grains (look for 100% whole wheat). Choose quality carbohydrates; make half your grain choices whole grains. Limit refined (white) bread, pasta and rice.Select lean proteins. Choose mostly protein like fish, lean poultry, beans. Limit red meat, bacon, cold-cuts, and other processed meats.Choose heart-healthy fats (olive oil, canola oil) nuts, seeds, and avocados. Avoid trans-fats (fried foods, many pre-packaged foods).For more help, visit Choose My Plate.GovRemember to:Choose quality carbohydrates like whole grain breads and cereals, pasta, rice, beans, lentils, fruit, milk, and yogurt.Get vitamins and minerals through food first—don’t rely on supplements.Make water your first choice for hydration.Recommended daily servings by food group
** Recommended daily servings based on calorie needs.
* For additional examples of portion sizes by food group, visit Choose My Plate.Recommended Daily Servings by Food Group**Unit of MeasureWhat Counts as a Serving?*8 cups of fruit and vegetables**What counts as 1 cup of fruit?*1 medium-sized fresh fruit1 cup of fresh or canned fruit½ cup dried fruitWhat counts as 1 cup of vegetables?*2 cups of leafy greens1 cup of cooked or raw veggies1 small baked potato3–8 oz. grains **What counts as 1 oz of grain?*1 cup dry cereal½ cup cooked cereal, pasta, rice1 slice of bread½ bun or ½ English muffin5–10 oz. proteins**What counts as 1 oz of protein?*1 oz. cooked meat, fish, poultry¼ cup cooked beans1 egg¼ cup tofu1 tbsp. nut butter½ oz. nuts (11-12 whole almonds, 24 pistachios, 7 walnut halves)3–4 cups of dairy**What counts as 1 cup of dairy?*1 cup (8 oz.) of milk, yogurt1 ½ oz. hard cheese2 slices of processed cheese1/3 cup shredded cheeseAdded oils: Use sparingly (5–8 tsp. /day)**What counts as added oils?*Vegetable oil, margarine, butter, salad dressing, mayonnaise, coffee creamer, etc.1 tsp. = approx. 5 g total fat (3 tsp. = 1 tbsp.)Tips for eating healthier when dining out
Cut calories and/or reduce fat by choosing the following options.
Beverages:Choose water, light-lemonade, unsweetened iced tea, or diet soda instead of regular soda.Choose low-fat milk instead of a milkshake.Limit your consumption of alcohol; alcoholic beverages contain empty calories and can stimulate your appetite which can lead to over-eating.Sandwiches:Choose sandwiches with < 300 caloriesAsk for mayonnaise on the side or skip it all together. 1 Tbsp. of mayonnaise has 100 calories! Substitute mustard for the mayonnaise.Skip the special sauce.Skip the cheese.Order sandwiches with low-fat meat (turkey, lean roast beef, grilled chicken).Ask for extra veggies on sandwiches.Sides:Instead of fries, order a side-salad with low-fat dressing or a baked potato without butter (or, butter on the side).Choose baked chips or pretzels over regular chips.Bring your own side from home (raw carrot sticks, fresh fruit) and save money!Meals and/or main dishes:Choose entrees with < 500 caloriesLook for menu items designated as healthierLook for the “Better for You” logo on menu items in MWR facilitiesAvoid super-sizing; order a kids meal instead.Order ½ portions or split an entrée with a friend or co-worker.Choose baked, broiled, or grilled meats over fried meats.Watch out for fat-laden sauces (Alfredo, cheese, or cream). Instead, choose marinara, vinaigrette, salsa, or mustard-based sauces and/or ask for the sauce to be put on the side so you can control the calories.Stop when you are satisfied; take leftovers with you if you have access to refrigeration.Salads:Order low-fat or vinaigrette dressing on the side.Skip the cheese, croutons, or fried noodles (or, order them on the side so you can control the portions).Substitute a side-salad with low-fat dressing, fresh fruit, or baked potato in place of a not-so-healthy side (french fries, onion rings)Top salads with grilled chicken instead of fried chicken, pepperoni, or ham.
Go for Green® when eating in the Dining Facility (DFAC)
Go for Green® is a Department of Defense (DoD) nutrition program designed to help you identify healthy food and beverage choices in the DFAC. Food and beverage choices are color-coded either green, yellow, or red based on nutrition quality (fiber, sugar, degree of processing, type and amount of fat and overall wholesomeness). Look for the green, yellow, and red labels at the DFAC and pick foods/beverages identified as “Green” as often as possible.
Go for Green labeling guide
High Performance FoodsModerate Performance FoodsPerformance Limiting FoodsPremium fuel for the Soldier Athlete
Fresh and flavorful
Nutrient denseHigher in calories
Lower in vitamins and mineralsHighest in calories
Lowest in vitamins and mineralsGo for Green®: Eat oftenUse Caution: Eat occasionallyWarning: Eat rarelyMake healthy food substitutions throughout the day
Frequent consumption of typical fast-food and/or take-out food (burgers, fries, regular sodas, fried chicken, pizza, etc.) makes it easier for you to ingest more fat, cholesterol, sodium, and calories than what your body actually needs. This can make you feel more sluggish and tired during the day. It can also make it more difficult for you to control your weight, and could increase your risk for chronic diseases like high-blood pressure, heart disease, and cancer.
During meals…Meal time food substitutionsInstead of ThisChoose ThisGreasy burger and french friesTurkey sandwich on whole wheat bread and an orangeGlazed donutCheerios with banana slices and 1% milkEnergy drinkWater or sports drinkBeer and chicken wingsBanana and chocolate milkBag of ChipsFruit smoothiePancakes with butter and syrup with a side of baconOatmeal with fruit and nuts, hard-boiled egg and low-fat milkWhen snacking…Snack time food substitutionsInstead of ThisChoose ThisChocolate chip cookiesGranola barPotato chipsCup of fresh vegetablesCandy barBananaCheese-flavored crackers½ Peanut butter jelly (low sugar jelly) sandwichButtered popcornYogurt parfaitSodaNatural flavored sparkling waterWhen eating at base fast food restaurants…Food substitutions to make at Anthony's PizzaInstead of ThisChoose This2 large slices of pepperoni pizza2 large slices of cheese pizza1 large regular sodaWater, 12 baby carrotsTotal: 1170 calories and 42g fatTotal: 873 calories and 32g fatFood substitutions to make at Burger KingInstead of ThisChoose ThisBK Whopper Value Meal with mayo and cheeseBK Whopper Jr. without mayo and cheeseLarge CokeFresh apple slicesLarge friesFat-free white milkTotal: 1520 calories and 66g fatTotal: 360 calories and 10g fatFood substitutions to make at Popeyes
Instead of ThisChoose ThisPopeyes Chicken Tenders (3)Popeyes Blackened Tenders (3)Large Cajun friesGreen beans (reg. size)1 biscuitBaguette22 oz. CokeWaterTotal: 1600 calories and 70 g fatTotal: 300 calories and 6g fat
For more nutrition information about AAFES restaurants
Visit Shop My Exchange (Click on the AAFES restaurant of your choice to see the most current nutrition information per item.)
Get more food for your money
You can save money and stop relying so much on convenience foods by planning and preparing more nutritious meals. On average, Americans spend $1,200.00 per year on fast food!
*Total cost reflects approximate commissary pricing and varies by location.
For under $10…You could buy the following convenience foods
Convenience FoodsTotal Price1 case (24 cans) of Coke®$5.19*1 box of taquitos$6.87*
Or you could buy the following nutritious foods
Nutritious FoodsTotal Price1 cucumber ($ 0.68)$4.88*1 bag of frozen Veggie Steamers ($ 1.25)1 pound of grapes ($ 0.88)1 pound of bananas ($0.47)1 pound bag of brown rice ($ 0.72)1 box of whole wheat spaghetti ($ 0.88) 1 loaf of 100% whole wheat bread ($2.50)$6.39*1 pound of chicken breasts ($0.98)1 pound of baby carrots ($1.44)1 pound of bananas ($ 0.47)4 ears of fresh corn ($ 1.00)
Look for ways to add more fruits and vegetablesFruitsTop your cereal or yogurt with fresh, frozen, or dried fruit. Drink < 8 oz. of 100% juice per day with breakfast (choose mostly whole fruits).Pack or choose a fresh fruit at lunch or for your snack. Substitute it for your usual afternoon candy-bar! The money-saving option: Buy, wash, and prepare fresh fruit in-season and/or frozen fruit ahead of time. The easy option: Purchase pre-peeled and/or pre-cut fresh fruit.For dessert, have a fruit salad, a piece of fresh fruit, or a serving of canned fruit (packed in its own juice or water).Prepare your own fruit smoothie at home using frozen or fresh fruit. Store extras in the freezer for up to 2 weeks or in the refrigerator for up to 3 days.Make your own trail mix. Combine 1â„4 cup of dried fruit with 1 oz. of nuts or seeds. Take it with you for a healthy, mid-afternoon snack.VegetablesPlan or choose at least one main meal centered around vegetables (plain baked potato, veggie soup, veggie stir-fry, or a bean dish). Then, add other healthy foods to round out your nutrition intake.Order or pack a main dish veggie salad for lunch topped with lean protein (hard-boiled egg, lean chicken, low-fat cottage cheese, turkey, or ham). Go easy on the dressing.Include a cup of green salad and a cup of cooked vegetables (fresh, frozen, or canned) at dinner every night.Substitute a green salad or a baked potato with low-fat toppings for your fried vegetable when dining out.Pack raw, hardy veggies for a snack (carrot sticks, celery sticks, grape tomatoes, raw broccoli, bell-pepper strips). Bring a side of low-fat dressing, hummus, or nut butter for dipping if desired.Save Money: Prepare veggies ahead of time (peel and/or cut). Store them in zip-lock bags or a well-sealed container.Splurge: Purchase already peeled and cut veggies.Make your own veggie smoothie at home using spinach or kale. Store extras in the freezer for up to 2 weeks or in the refrigerator for up to 3 days.Get your eight servings a day
Consuming at least 8 servings of fruits and vegetables every day is a great investment in your health. Fruits and vegetables add variety, texture, flavor, and color to your meals and snacks. Whole fruits and vegetables are low in calories, and high in nutrients and fiber. They are considered nature’s first convenience foods—very easy to pack and go!
Eating plenty of fruits and vegetables may help reduce the risk of certain diseases such as high blood pressure, heart disease, and certain cancers.
In addition, eating a diet that is high in whole fruits and vegetables is a great way to help maintain bowel regularity and control your weight (they help you feel satisfied without weighing you down).
Aim for 8 servings a day
Remember the fruit and vegetable zip code for good health: 2 2 2 1 1.
2 servings for breakfast
2 servings for lunch
2 servings for dinner
1 serving at mid-morning snack
1 serving at mid-afternoon snack
Choose mostly fresh and/or frozen fruits and vegetables without added sugars or fat!What counts as 1 serving?
Knowing how much a serving size is will make it easier to get your eight servings of fruits and vegetables.
Single servings of fruitsFruitAmountApple1 medium (size of a baseball)Banana1 small bananaCanned fruit1/2 cupDiced fresh fruit1 cupDried fruit1/4 cupFruit juice (100%)1/2 cupGrapes16 grapesMelon1/8 melonSmall berries1/2 cupStrawberries4 berriesSingle servings of vegetables
VegetableAmountBaked potato1 small (size of a computer mouse)Carrots12 baby carrotsCooked vegetables1/2 cupLeafy greens2 cupsPepper1 medium whole pepperRaw vegetables1 cupVegetable juice1/2 cup
How can I creatively increase my fruit and vegetable intake?Add chopped vegetables to omelets (onions, spinach, peppers, mushrooms)Add vegetables to pizza (fresh tomatoes, onions, peppers, mushrooms, broccoli)Make mashed potatoes with mashed cauliflower (½ potato and ½ cauliflower)Add pureed butternut squash to macaroni and cheeseUse spaghetti squash instead of pasta noodlesKeep a fruit bowl on your counterBe adventurous – try something newOrange/yellow star fruit, Asian pear, ugli fruit, mango, yam, pummelo, apricots, spaghetti squashRed lychee, Chinese strawberry, pomegranate, beets, cherries, rhubarbBlue/purple eggplant, purple carrot, dragon fruit, purple sweet potato, purple cabbage, dulseGreen/white kale, collards, spinach, brussel sprouts, kohlrabi, okra, kiwi, garlic scapes, broccoli rabe, parsnips, jicama, white nectarinesUse smoothies to get your 8 servingsBuild the perfect smoothie
Makes 32 oz. (4 cups). Freeze or refrigerate leftovers. Cut recipe in ½ if desired.
Step 1. Blend leafy greens and liquid base together
2 cups leafy greens
SpinachKaleRomaineSwiss chardCollards2 cups liquid baseWaterCoconut waterLow-fat milkCoconut milkAlmond milkDiluted 100% juice (equal parts water + equal parts juice)
Step 2. Add fruits and blend again
3 cups fruit (mix and match/frozen or fresh)
BananaMangoBerriesOrangeAvocadoPeachPearAppleGrapesPineappleIs that the right color?
Some smoothies are darker in color—almost brown-like. The color of a smoothie depends on the combination of fruits and vegetables used. The cranberry kale and strawberry fields smoothie on the following page comes out a brownish color. A smoothie with blue berries as an ingredient will turn a purple color. Be creative with your fruits and vegetables. See what different colors you can create.
Storing left-over smoothies
Store your left-over smoothie in a glass container with an airtight lid. The 24 – 32 oz. glass mason jars work very well.
In the refrigerator: Fill the container to the very top to prevent nutrient loss. If you don’t have enough leftovers to fill the jar, use plastic wrap and push it down until you make contact with the top of the smoothie. Store in the refrigerator for up to 24 hours.
In the freezer: Leave about an inch of room at the top. Store in the freezer for up to 3 months. Allow a frozen smoothie to thaw in the refrigerator for at least 24 hours.
Tips to make veggies taste better
Don’t like vegetables? It can be pretty hard to, “eat your vegetables”, if they just don’t taste good to you. Follow these tips and tricks to get the best flavor out of your veggies.
Cook just until tender crisp. When overcooked, their texture suffers and they can lose a lot of their fresh flavor.Add a little healthy fat. Sauté your veggies in a teaspoon of olive oil or drizzle some sesame or walnut oil over your steamed veggies. Add a sprinkle of nuts or seeds to add more crunch and flavor to your salad.Try them roasted. The dry heat of the oven caramelizes the natural sugars in the vegetables which enhances their flavor.Use the right seasoning to take them from drab to fab! Add fresh or dried herbs, spices, garlic, onion, lemon, spray butter, or vinegar. Or, take them for a dip (try dipping fresh veggies in low-fat dressing or hummus).Eat your vegetables raw
Try dipping them in:
HummusLow-fat veggie dipLite/Low-fat dressingNut butter
Try sprinkling them with fresh herbs and a drizzle of olive oil.
Try making your own veggie dip with greek yogurt:
2 cups fat-free greek yogurt1 envelope ranch dip mix½ cup skim milkMix all ingredients together in a storage container.Cover and refrigerate.Cut recipe in half if desired.Roast your vegetablesDry oven heat caramelizes the natural sugars in vegetables which enhances their flavor.
Wash and prep your favorite vegetables:
If using fresh broccoli or cauliflower, cut them into florets.If using Brussels sprouts, remove the outermost layer of each sprout, and then cut each sprout in half.Pre-heat: oven to 425°F.Season: While the oven is heating, toss the vegetables with a drizzle of olive oil and sprinkle lightly with salt, pepper, and/or other herbs/spices of your choice. Spread them out in a single layer on a lightly oiled baking sheet. You can also line the baking sheet with aluminum foil and then spray it with cooking spray for easier clean-up.Roast: Roast for approximately 30 minutes, turning once halfway through, until they’re browned and tender. Try this method with other vegetables like roasted beets, asparagus, or green beans.Steam your favorite fresh vegetables
All vegetables will have different steaming times depending on their size and thickness.
Below you will find some of the more commonly steamed vegetables and their cooking times for both stove-top and microwave:
Steaming instructions for vegetables
VegetableStove-top DirectionsMicrowave DirectionsAsparagus4 minutes for thin spears
5-6 minutes for thick spears4 – 6 minutesBroccoli florets5 minutes3 – 5 minutesBrussels sprouts10 minutes7 minutesCarrots (baby)6 – 8 minutes5 minutesCauliflower6 minutes3 – 4 minutesPeas3 minutes1 – 2 minutesZucchini6 – 7 minutes6 – 8 minutes
Stove-top methodUse a medium-large sized pot and a vegetable steamer basket or metal colander that fits inside the pot.Fill the pot with enough water to reach the bottom of the colander or steamer basket.Once the water comes to a boil, add your vegetables to the colander or steamer basket.Place a loose fitting lid to cover and cook. Position the lid so that one side hangs over the colander (just enough to let the steam escape).Microwave methodPlace vegetables in a microwave-safe bowl.Add just a little cold water.Cover with a lid or use microwave-safe plastic wrap (leaving one corner of the wrap open to vent) and cook on HIGH as directed above.Prepare before you go to the grocery store1. Develop and organize your meals based on the week's schedule
Make it fun and involve your family or friends in helping you design a healthy menu. Review the week ahead. Is Tuesday night wide open? Is Wednesday night booked? If this is the case, plan to cook on Tuesday, and have leftovers on Wednesday. Checking the week's schedule and coming up with a workable plan will make weeknights and weekends less hectic.
2. Spend less time shopping if your grocery list matches the store's layout
Always make a list before you go shopping and stick to it! Try to make a list that corresponds to the aisles of your grocery store to save time shopping.
3. Plan ahead to cook what’s on sale
Check the newspaper, your local grocery store flyer, and/or view the on-line version of your favorite grocery store’s weekly specials. Then, plan your meals based on what’s on sale (especially useful for pre-packaged meat and fresh produce).
4. Double up your recipes and freeze for laterMake double portions of casseroles, stews, or soups. Refrigerate the extras and use later in the week or freeze them for use later in the month.Try recipes with 5 ingredients or less to save time.Examine your weekly schedule and look for days/times where you can devote more time to preparing healthy foods.Make a grocery list that corresponds to your menu. Check what and how much you already have on-hand so you don’t duplicate or run low on required ingredients.Build in leftovers so you don’t have to “cook” every day of the week. Stews, stir-fry, and pasta/rice/bean dishes can be made in larger batches and frozen or refrigerated for use later in the week.Include healthier convenience-type foods in your menu like frozen meals, healthy soups, or already cooked and prepared whole chicken. Read the food label and the ingredient list to help you. Follow the suggestions on the next few pages. Aim for at least one meatless meal/week. Shop the aisles with meatless alternatives like beans. For ideas, visit meatlessmonday.com5. Keep food staples on-handProtein foods: Boneless, skinless chicken breasts, lean ground beef, frozen fish filets, low-sodium canned beans, eggs, yogurt, cottage cheese, canned chicken or fishGrains: Brown rice, whole-wheat pasta, whole-grain breads, baked potatoesVeggies: Frozen, canned, or fresh veggies, pre-packaged salad greens, Lower-sodium pasta sauceFruits: Fresh, frozen, or canned fruits in their own juice.Miscellaneous: Low-fat dressings (or make your own to save money and store in the refrigerator), low-sodium soups (< 600 mg sodium).Purchase time-saving ingredients. A few ideas include pre- washed salad mix, baby carrots, frozen vegetables/fruits, whole grain pasta/breads/brown rice, canned meats, canned/low-sodium beans, boneless/skinless poultry, low-sodium pasta sauce, chopped garlic (jar), minced ginger (jar) etc.In the grocery store1. Stick to your shopping list
It is easy to buy impulse items. Eat before you go shopping to help avoid purchasing impulse items.
2. Shop on a full stomach and chew mint gum while shopping
Studies show that chewing peppermint gum helps to satisfy hunger and to block out enticing scents found in the grocery store like the smell of fresh baked goods.
3. Choose items that are located above and below eye-level
Products located at eye level cost more because companies pay premium slotting fees to put their products where you will notice them first. Therefore, search high and low for better prices.
4. Use coupons and inserts
Clipping coupons or printing them from websites can save you 10–15% on your grocery bill. Consider joining your supermarket’s shoppers club to enjoy price specials or to receive additional coupons. If you shop at the Commissary, use your Commissary Rewards Card. You can redeem coupons electronically after you register it online.
5. Compare unit prices
Locate the unit price (price per ounce, pound, or pint) on the shelf tag directly below the product. Use it to compare different brands and different sizes of the same brand to help you decide which item is the best buy. The unit price makes it easy. You may find out that sometimes the bigger package isn't always the best bargain.
6. Shop seasonally
Buy fresh fruits and vegetables that are in season to help you get the freshest produce at the lowest cost. Visit your local farmer’s market. For produce that is not in season, frozen and/or canned fruits and vegetables (with little or no added salt or sugar) are a nutritious option.
7. Shop the perimeter
Stick to the outer edge of the supermarket where you will find fresh produce, meats, dairy products, and breads.
8. Choose healthy frozen meals
Stock up on your favorite frozen vegetables when they are on sale. Read the food label and choose a meal that meets the following criteria:
300–450 calories< 600 mg of sodium< 10 g of total fatShopping tips for each food groupOrganic vs non-organic produce. Spend or save?
While organic foods are pesticide-free and all natural, they are usually more expensive. Instead of busting your budget when purchasing organic produce, choose organic fresh fruits and vegetables that you eat the most often. For instance, if you eat apples by the bushel, then purchase organically grown to help reduce your intake of unwanted pesticides. To save money on organic produce:
Purchase organic produce that is in-season and on-sale.Check the frozen and canned section for organic fruits and veggiesUse the handy chart below from the United States Department of Agriculture to help you decide:Deciding to buy organic foods
* May be worth buying organic as these are more likely to contain pesticide residue even after washing.
** Not necessary to buy organic as these are less likely to contain pesticide residue."Dirty Dozen"*“Clean Fifteen" **CeleryOnionsPeachesAvocadosStrawberriesSweet cornApplesPineapplesDomestic blueberriesMangoNectarinesSweet peasSweet bell peppersAsparagusSpinach, kale, collard greensKiwi fruitCherriesCabbagePotatoesEggplantImported grapesCantaloupeLettuceWatermelon Grapefruit Sweet potatoes Sweet onions
Fruits and vegetablesBuy a wide variety of fruits and vegetables.When fresh foods aren’t available, choose frozen or canned vegetables and fruits in water without added sugars, saturated and trans fat, or salt.Buy fruits and vegetables that are good sources of fiber, such as beans, peas, oranges, bananas, strawberries and apples.Buy more vegetables to snack on including carrot and celery sticks, broccoli, cherry tomatoes and cauliflower.For desserts, buy fresh or canned fruits (in water without added sugars), dried fruit (without added sugars), and gelatin that contains fruit, instead of baked goods and sweets.Avoid buying a lot of fruit juice. It doesn’t provide the fiber whole fruit does and it’s not as good at satisfying hunger.Milk, cheese, butter and eggsSelect fat-free (skim) or low-fat (1%) milk.Choose fat-free, low-fat or reduced-fat chesses.Use egg white or egg substitutes instead of egg yolks. (Substitute two egg whites for each egg yolk in recipes that call for eggs.Instead of buying butter, choose margarines that contain “O grams trans-fat” (these usually come in in tubs).Stay away from buying butter, cream, and ice cream. Save it for special occasions and, even then, limit how much you consume. These items contain more saturated fat than whole milk.Watch out for the saturated and/or partially hydrogenated fats hidden in casseroles, bakery goods, desserts and other foods.Meat, poultry, fish and nutsBuy and prepare more fish. You should eat one serving of grilled or baked fish at least twice a week. Avoid fried fish.Instead of using cream sauce with fish, use lemon juice and spices to add flavor.Buy “choice” or “select” grades of beef rather than “prime,” and be sure to trim off the fat before cooking.When buying or eating poultry, choose the leaner light meat (breasts) rather than the fattier dark meat (legs and thighs). Try the skinless version or remove the skin yourself.Choose substitutes for red meat such as dried beans, peas, lentils, or tofu and use them as entrees or in salads and soups. A one-cup serving of cooked beans, peas, lentils or tofu can replace a two-ounce serving of meat, poultry or fish.Bread and baked goodsChoose whole-grain, high-fiber breads, such as those containing whole wheat, oats, oatmeal, whole rye, whole grain corn and buckwheat. Choose breads and other foods that list whole grains as the first item in the ingredient list.Limit the amount of bakery products you purchase, including doughnuts, pies, cakes and cookies. Look instead for fat-free or low-fat and low-sodium varieties of crackers, snack chips, cookies and cakes.Check for store-baked goods that are made with polyunsaturated or monounsaturated oils, skim or reduced-fat milk, and egg whites.Instead of buying a raisin bran muffin, buy a loaf of raisin bread and enjoy a slice for breakfast or lunch.Oils, dressings and shorteningsBuy and use fats and oils in limited amounts.When buying oils for cooking, baking or in dressings or spreads, choose the ones that have lowest saturated fats, trans fats and cholesterol – including canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil and sunflower oil.Stay away from buying palm oil, palm kernel oil, coconut oil and cocoa butter—these are high in saturated fats.Buy a nonstick vegetable spray or nonstick pan.Choose reduced-fat, low-fat, light or fat-free salad dressings (if you need to limit your calories) to use with salads, for dips or as marinades.Plan nutrient timing for peak results
Nutrient timing involves proper fueling strategies before, during and after physical training sessions and other strenuous activity. Solid strategies for eating and hydrating before, during and after exercise are essential. Follow these tips and recommendations.
BEFORE your workout or strenuous activityBuild up your energy stores and hydrate 2-4 hours before by:Eating a snack or small mealDrinking a minimum of 2–3 cups of water.DURING strenuous activitySessions lasting 60 minutes or less:
Drink ½ to 1 cup of water every 15–20 minutes during your workout. Do not exceed 1.5 liters or 1½ canteens per hour.
Sessions lasting 60–90 minutes or more:Glycogen levels start to dwindle, especially if you are only drinking water. After exceeding 60 minutes, consume 10–20 grams of carbohydrate (banana, sports drink, commercial sports bar or granola bar, gel shot, etc.) every 20–30 minutes.Continue drinking ½ to 1 cup of fluid every 15–20 minutes. Sports drinks can have added performance benefits during activity lasting longer than 60 minutes as they provide carbohydrates that help refuel glycogen stores and maintain blood sugar levels. They also contain electrolytes, like salt, which help you retain body water.Alternatives to sports drinks:Dilute any 100% fruit juice with an equal amount of water. Add 1/8 teaspoon salt per quart (one quart = four 8 oz cups). This mix closely approximates the carbohydrate, sodium, and potassium content of commercially available sport drinks.Mix 1/3 cup sugar and 1/8 teaspoon salt per quart (four 8 oz cups) of water. Flavor with unsweetened beverage base.AFTER strenuous activity
Refuel to replenish your energy and start preparing your body for the next training session.
Fuel:Focus on eating protein and a carbohydrate-rich food within 30–60 minutes after exercise.Suggested carbohydrate/protein snacks include low-fat chocolate milk, 100% fruit juice (8 oz) and a handful of nuts, whole-grain bread with peanut butter and banana, low-fat yogurt plus fruit, or a commercial sports bar.Optimize glycogen refueling by consuming 50–100 grams of carbohydrate in your beverage or food within 30–60 minutes of exercise and every 2–4 hours thereafter.The post-workout fuel choices along with a complete balanced meal within 3–4 hours of activity will replace electrolytes.Fluids:
Continue to drink fluids and rehydrate.
Drink 2–3 cups of fluid for every pound lost during activity. As indicated before, drinking small amounts of fluid at a time is more effective than large amounts occasionally.Drink until urine is clear or light yellow.Avoid alcohol as a fluid replacement. If you do drink beer after activity, drink 1–2 cups of water or diluted juice at the same time to counter the dehydrating effects of alcohol.