What’s On the Menu for a Healthy Kitchen?

Posted at: 10/23/2012 11:59 AM

Did you know we make more than 200 food-related decisions per day, and are unaware of 90% of them? Hy-Vee Registered Dietitian, Jen Haugen will share with your audience simple changes they can make to their kitchens that may result in eating less, without even thinking about it!

Good Things Come in Small Packages
We eat more from bigger packages. Jen will bring a variety of snack-size solutions!

Buy Smaller Serving Dishes
We eat 72% of our calories from food in bowls, plates and glasses. What size serving dishes are best to use? Jen will solve the mystery with real food plate examples of portion distortion.

Out of Sight, Out of Mind
We crave food most when we see it. Putting a bowl of fruit or vegetables in plain view on the countertop or healthful snacks at eye level in the refrigerator or pantry will encourage mindful eating.

See it Before you Eat it
Plate your food before the meal. Those who pre-plate their food, tend to eat 14% less than those who take smaller amounts and go back for seconds.

Location, Location, Location
Be in the moment, and present while you are eating. Eating in front of the TV, in bed or standing in the kitchen urges us to eat simply from being in that location. Make it a family rule to limit eating to 1 or 2 rooms in the house.

Which plate has more food?

Each plate has exactly the same amount of food, but we don’t see it that way.

Taco Beef Bowls
Serves 6.

All you need
1 ¼ lbs top round steak (not tenderized)
1 (14.5 oz) can Hy-Vee diced tomatoes with green chilies
1 onion, chopped
1 tbsp Hy-Vee reduced-sodium taco seasoning
2 (15 oz each) cans reduced-sodium black beans, drained and rinsed
3 cups hot, cooked Hy-Vee brown rice, divided
Hy-Vee shredded cheddar cheese, optional
Hy-Vee sliced ripe olives, optional
Sliced green onion, optional

All you do
1.    Place round steak, diced tomatoes, onion and taco seasoning in slow-cooker.  Cook on HIGH 4-5 hours or until tender.  Remove steak from slow-cooker; shred with 2 forks.
2.    Stir beans and shredded steak into tomato mixture.  Cover and allow to heat through.
3.    In individual bowls, top rice with steak mixture.  
4.    If desired, top with cheese, olives and onion.

Nutrition Facts per serving: 350 calories, 7 g fat, 2.5 g saturated fat, 0 g trans fat, 65 mg cholesterol, 600 mg sodium, 47 g carbohydrates, 10 g fiber, 5 g sugar, 30 g protein.

Daily Values: 8% vitamin A, 15% vitamin C, 8% calcium, 25% iron.

Jen Haugen represents Hy-Vee as a nutrition expert working throughout the community to promote healthy eating and nutrition. Jen is a Registered Dietitian and member of the Academy of Nutrition and Dietetics.