Results tagged “cooking” from iVillage - Madelyn Fernstrom
Nowadays, we're all trying to save money. One of the top ways to do this is by cutting down on restaurant eating and preparing food at home. With our busy lives, many of us have become so accustomed to eating out that we've unlearned or lost the skills needed for healthy home cooking. So, it's time to regroup and regain those skills of meal planning, grocery shopping and cooking at home. It's a great way to save money and calories.
There's a lot that goes into home cooking, in what I call a 3-part skill set:
- Meal planning
- Food shopping
- Food preparation/cooking
In some households, one person has all three skills. In others, it's divided up in multiple ways.
Planning and shopping go hand-in-hand. Make a list and stick to it. But what about cooking? Whether you're comfortable with the basics, or ready for your own show on the Food Network, healthy home cooking is all about healthier ingredients (to reduce fat, salt, and calories) and portion size.
Portion distortion is an ongoing problem in our country, and only seems to be getting worse. So, what is a portion anyway? The answer is anything you want it to be. You'll want to pay attention to how many servings per recipe - and adjust them when needed. A recent study compared recipes from the same cookbook, with a current and older (by more than 20 years) edition. Take The Joy of Cooking for example. The older edition had far less fat in many recipes and served more people per recipe when compared to the same recipes in the new, updated edition. I think that reflects our impressions of what a serving is based on restaurant servings, where the food is flopping off the plate. No, a half chicken is not one serving: It's two... and 3 cups of pasta is 3 servings: Not one. You see where I'm going with this. We've lost all sense of scale when it comes to serving size.
Plus, our salad plates are now the size of older dinner plates. And dinner plates are the size of platters. Big plates cause us to load them up with more food, so you've got to make a conscience effort to downsize you plates, silverware, and glassware. Now that's a change that doesn't take a lot of effort, but is a big part of the picture.
What tips do you have for healthier home cooking? In these times, we need all the help we can get! Leave a comment!
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I’d like to know your opinions in this controversial area!
First, a little bit about organic food labels and what they mean. For a long time, the government didn’t regulate this term, and we really had no guarantee of the degree what this term meant when displayed on a food label.
Now, here’s the scoop on labeling. If the product has...
At least 95% of all the ingredients certified organic, it gets the USDA official “organic seal”.
At least 70% all the ingredients are certified organic, it can list “organic” in the product description on the label, but not the official USDA organic seal.
Less than 70% of organic ingredients, the word organic can be used on the product ingredient list on the back of the package only.
Is organic food more nutritious?
Most studies show that the nutrient content of both organic and conventional (non-organic) foods to be equivalent. Not exact, but very similar. So, if the nutrient content is equivalent, then why buy organic?
If you’re concerned about hormones and antibiotic use in beef, chicken, and their byproducts (like dairy and eggs), consider buying organic versions. While it is very safe to consume the regular products, it might be worth the extra money for peace of mind.
For produce, there is some evidence that thin skinned produce–like apples, green peppers, and porous fruits, like berries, might be a good choice, since the pesticide residue is more easily able to penetrate the thin and porous skins. That said, it is perfectly safe to consume any fruit or vegetable that is not organic. For fruits with a thick skin–like bananas and oranges, that are peeled (along with any residue), the organic choice is one of taste preference.Processed foods labeled organic are not any healthier than conventional. Pastries, cookies and similar products labeled organic still have the same calories, fat, and lack of nutrients, compared with conventional products. Choose them if you like, but don’t confuse the nutrient composition.
Another good choice in this area is for locally grown foods. While not necessarily organic, the local grower is aiming to please his or her local consumers, and there seems to be better readily available information about the purchased foods–so ask when you buy at your local farmer’s market or farm stand.
A good rule of thumb is to consider organic foods for those products you consume the most. The bottom line for all of this: all food available is safe to consume. Organic foods can be a health plus for many products, but the scientific evidence does not show that it is safer or better. You can be the judge of what is best for you and your family.
What do you think about organic foods? Is it worth the cost?
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I just had to share with you, a small study just out by Dr. Brian Wansink and colleagues from Cornell University. They took a look at recipes from the Joy of Cooking cookbook over the past 70 years. From the first edition in 1936 to the most recent, in 2006, they checked out the same recipes in each version of the cookbook (18 recipes were still in their original format), and calculated calories per serving. The recipes ranged from mac and cheese to brownies. The results may not surprise you - and here they are:
The calories per serving increased 60% from the first edition to the most recent. The difference was explained by two changes:
- Changes in ingredients (more fat and sugar in the recipes)
- Larger serving sizes (serves 8 now only serves 6 for example)
So, while we know restaurant portions and calories are on the rise, perhaps it's time to revisit your cookbook collection! Looking for an easy alternative to mental re-calculations of your favorites? Check out cookbooks and magazines like Cooking Light, that trim calories (even using "real" ingredients) by cutting back portion sizes.
How do you fight portion distortion? I'd love your comments on this!
In case you missed it, take a look at my appearance on the TODAY show this morning. I spoke with Al Roker about creating some fast (and healthy) dishes for busy families, without resorting to takeout!
What do you think of the dinner ideas? Have your own idea to share? Leave a comment!
Please take a moment to answer this poll on family dinners for help with an upcoming TODAY show segment!
