Healthy, quick recipes, cooking tips and lots of recipe links Recipe Links Shopping Tips Food Guid Pyramids Portable Foods High Protein Breakfast Options Low-Cal Good Cooking Low-Fat Cooking Kitchen Link Fish Veggies Unite! Our Daily Bread Be sure to check "pull" or "expiration" dates on perishable foods especially dairy, and pre-packaged produce and cooked meats. Pre-packaged meats tend to last longer than deli sliced meats. And in general, un-sliced last longer than sliced meats. Any precut food has a shorter shelf life because cutting a food increases its exposure to oxygen which is what causes food to spoil over time. Store dairy foods and other highly perishable foods in the back of your refrigerator instead of in the front or on the door. Milks and cheeses will last longer. Buy frozen skinless chicken breasts. Often they are frozen aththe time of processing which make them fresher (when you use them) then the raw kind found in the cases. Also they are often cheaper. Buy precut vegetables if "preparation time" is the big hurdle to eating more produce. Add frozen vegatable to soups and let the hot soup defrost them. Or, add frozen vegetable to pasta water for the last 1-2 minutes of cooking then drain it off with the pasta and poor on the sause. Read your labels on Bels and Muffins. More than likely the bagels you buy in the store are = to about 4-5 slices of bread and the muffins are = to about 5-6 slices of bread and 2-3 fat servings. Become a "condiment queen". Try different seasonings and sauces to create more creative meal options without adding preparation time. -Thai peanut sauce -Chicken marinades -Pesto -BBQ sauces -Teriyaki sauce -Salsa (it's a vegetable) -Curry sauces -Gravy packets (these are virtually non-fat) Think low fat vs. non-fat. The method keeps more food options available, retains more familiar flavors and appeal which will create more satisfaction with food choices. Stores are organized to keep you there for awhile. Remember that most of the essentials: produce, dairy, meats, and breads are on the outer edges and the "convenience foods" are the inner aisles. For better prices look high and low on the shelves. Prime shelf space (which manufacturers pay for) is at eye level. Store brands are often processed by the same plants as the name brands. Vegetarian General Bagel and low-fat or non-fat cream cheese (regular cream cheese is just flavored butter) Dry Cereal (low sugar types) mixed with yogurt Jar of regular peanut butter Nutrigrain® bars Balance®, Cliff®, or Power® Bars: Balance bars are not good choices for within 1 hour of game or during games as the fat and protein content may make some feel uncomfortable. Fluids: Gatorade®, dilluted juices (apple and grape are easy to dilute and non-acidic) String Cheese Roasted almonds, sunflower seeds (w/o shells)(limit to 1/3-1/2 cup per day). Best eaten several hours pre or post games. Whole Fruit: Banana's, apples, grapes, oranges, dried fruit(watch the quantity eaten of dried fruit, a little goes a long way). Or V-8® vegetable juices if preferred. 1% chocolate milk, low-fat or non-fat yogurt. Low-fat muffins, especially those made with bran and/or corn flour. Homemade trail mix: 1 cup pretzel sticks, 1/4 cup almonds(toasted), 1/2 cup raisins. Baby carrots and other pre-cut vegetables (this one really needs refrigeration to be kept palatable). Also, have available low-fat ranch or other low-fat dressing as a dip if desired. Peanut Butter Cottage cheese (1 or 2%) String cheese Lean meats Low-fat breakfast sausages (microwave-able for quick prep) Smoothies made w/ yogurt & added protein powder Low-fat yogurt w/ low sugar Carnation® Instant Breakfast(mixed w/ milk) 1/3 cup toasted nuts (almonds or peanuts) High Protein Power® Bars Non-fat cream cheese (must use 2-3 TB at least to = protein source) Non-fat or low-fat cheeses (toasted cheese sandwich) Sports Nutrition Home

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