August 22 2019 Presented by Roberta Miksch RD LMNT Cert PH Columbus Community Hospital Todays Time Together Kahoot to introduce us to todays topic Why stock a healthy food pantry ID: 777411
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Stocking a Healthy Food Pantry
August 22, 2019Presented by: Roberta Miksch, RD, LMNT, Cert PHColumbus Community Hospital
Slide2Today’s Time Together
Kahoot! to introduce us to today’s topicWhy stock a healthy food pantry?In the cupboard, pantry, refrigerator, freezerHow old is too old? Food safety
Tips along the way
Slide3https://create.kahoot.it/share/stocking-a-healthy-food-pantry/55fbbca3-9ae3-430c-b3bb-ae6fdf613d3c
Slide410 Different Cheerio Cereals
Original, Honey Nut, Honey Nut Medley Crunch, Apple Cinnamon, Banana Nut, Frosted Chocolate, Multi Grain, Multi Grain Peanut Butter, Dulce de
Leche
, Cinnamon Burst
Slide5Stocking Healthy Foods Cupboards
PantriesRefrigerator Freezer
Slide6In the Cupboard
BeansCanned or uncooked (dry)After cooking dry beans or when using canned beans, add cold beans into salads, salsa, enchiladas, soups, rice, etc. Make chickpea hummus or roasted chickpeas.
Lentils
Use in soups, in place of meat
Slide7Grains
Slide8Whole Grains
Oatmeal – steel or rolled
Rice: brown, long-grain rice mixes
Whole wheat pasta
Whole wheat bread
Whole-wheat crackers, whole grain crackers
Other grains: barley, millet, quinoa, cornmeal, couscous, pearl barley, plain popcorn kernels
Slide9In the Cupboard
Canned ProductsTomatoes – paste, canned Salsa – adds flavor to dishesSauces – pizza, pasta Pesto
Throw together a pesto pasta, use it as a spread on sandwiches, scoop a spoonful into minestrone soup.
Slide10In the Cupboard
Slide11In the Cupboard
Soups – Options include vegetable, bean, chicken and wild rice soup among others. Boxed or canned, broth, stock, bouillon, limit cream based and select lower sodium.
Meats – canned tuna in water, salmon,
chicken
Meat alternatives – beans,
low-fat refried beans, lentils
,
nuts
Slide12Fruits and Vegetables
Fresh or canned vegetables, low-sodium or no-salt added Fresh or canned fruit in 100% juice, or no sugar addedDried fruit, no sugar addedApplesauce, no sugar added100% fruit juice100% vegetable juice
Slide13Ah, nuts!Add nuts to salads, yogurt or oatmeal for an extra crunch and healthy fat to a dish.
Nut butters - peanut, almond, cashew, tahini Allergic to nuts? Try seeds such as sunflower or pumpkin.
Slide14Seeds
Flax & Chia seedsBoth can be used as an egg substitute
Sunflower seeds
Slide15Oils
Include heart healthy oils (plant based) such as: Extra virgin olive oil Canola oil Vegetable oil Corn oil Avocado oil
Oil spray
Slide16Other ItemsVinegars
– cider vinegar, balsamic vinegar, red and white wine, herbs and spices, splash onto salads
Slide17Baking EssentialsBaking powder
HoneyCorn starchEgg replacerNon-stick cooking sprayVegetable oil
Slide18SweetenersHoney
Maple SyrupMolassesStevia Leaf PowderPitted Dates, Figs or PrunesAgave Nectar
Limit use as nearly all are high in calories.
Slide19SpicesSpices and spice blends hold potent anti-inflammatory and antioxidant properties
Cinnamon, cayenne, cloves, nutmeg, garlic, ginger and more boast health benefits such as lowering inflammation and blood sugar levelsRemember pepper is a spice too!
Slide20Drinks – tea (green, black, white)
There are compounds in tea called flavonoids. Flavonoids may help reduce inflammation and in turn reduce plaque buildup inside arteries.
Harvard Health
https://www.health.harvard.edu/heart-health/brewing-evidence-for-teas-heart-benefits
Slide21Freezer Section
Slide22In the RefrigeratorLow-fat or non-fat milk and yogurt, non-dairy milks/drinks
Reduced fat cheeseSauces – chili, soy, Worcestershire, teriyaki (watch sodium content)Mustard (spicy and Dijon)Salad dressings with olive oil or reduced-fat
Slide23In the Refrigerator
Slide24Dates on ProductsSell by – known as “pull by” date for grocers
Use by – last date recommended to use for peak qualityBest by – refer to quality, not safetyFood Safety concerns
Slide25Food Safety and Your Pantry
Foodkeeper app
Slide26Slide27Slide28ConclusionKeeping staple foods in your pantry can save you time with meal preparation and possibly reduce expenses eating out.
Colorful food brings a variety of nutrients.Food safety is important!
Slide29References
Harvard Health https://www.health.harvard.edu/heart-health/brewing-evidence-for-teas-heart-benefits
Slide30Thank you!For questions and comments, you can reach me at
rhmiksch@columbushosp.org
Slide31Surveys have shown that U.S. consumers tend to spend the most on groceries at warehouse clubs such as Costco, with an average of about 89 dollars per shopping trip.
Shoppers in the United States made about 1.6 trips to grocery stores on average per week in 2018.Source: https://www.statista.com/topics/1660/food-retail/