WHAT WE EAT

Nutrition Tips

Having the right tools, equipment, and knowledge when choosing to be your own healthy chef is important. It allows for a stress free and safe experience when it comes to meal prep, measurements, cooking temps, and food swaps.

Bookmark this resource to help guide you through a variety of kitchen and nutrition basics. This will be an ever-growing list as we introduce new concepts within our nutrition programming and find other helpful resources supporting your healthy nutrition behaviors.

  • Cooking methods

    • Sauté/stir-fry, bake/roast, broil, grill, braise, steam, marinade.

    Cooking & Cutting Terms

    • Blanch: To briefly plunge food into boiling water, followed by cold water to halt the cooking process.

    • Brine: To soak in water and salt.

    • Deglaze: To add liquid to pan to loosen cooked on food particles.

    • Dredge: To coat lightly with flour, cornmeal, or breadcrumbs.

    • Fold: To incorporate into a mixture using a gentle over, under motion.

    • Chop: To cut into fine, medium, or course irregular pieces.

    • Dice: To cut food into 1/8-1/4” inch cubes.

    • Julienne: To cut into thin, matchstick-like pieces.

    • Mince: To chop food into tiny irregular pieces.

    • Slice: To cut food into flat, thin pieces.

    Knife skills

    • Keep knives sharp (sharpen regularly, do no put in dishwasher, store properly).

    • Use a flat, stable cutting surface (use caution with round, hard foods).

    • Use the correct grip (use a stable grip on handle of knife).

    • Use proper hand motion (cut in circular motion).

    • Protect your fingers (roll fingers under, move back as you chop).

    • Practice makes perfect!

    • Helpful Video

    Measurements

    • 3 tsp = 1 Tbsp

    • 4 Tbsp = ¼ cup

    • 1 cup = 8 fluid ounces

    • 2 cups = 16 fluid ounces = 1 pint

    • 4 cups = 32 fluid ounces = 2 pints = 1 quart

    • 16 cups = 128 fluid ounces = 1 gallon

    • 16 ounces = 1 lb

  • CHOOSING THE BEST OPTION

    All fats and oils contain 120 calories per tablespoon (or 9 kcal/g). When choosing what oil to use, it is important to consider health benefit, purpose, smoke point, and flavor.

    UNSATURED VS. SATURATED FATS

    Unsaturated fats, the healthier fats, are found in plant-based foods and oils. Considered heart-friendly, unsaturated fats improve blood cholesterol levels and can decrease risk of heart disease.

    Saturated fats, the less healthy fats, raise total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels that can increase your risk of heart disease.

    CHOOSING AN OIL

    Cooking oils have special characteristics that make them better for certain uses.

    • Baking: vegetable, canola, soybean oil, butter, coconut oil

      • Soybean Oil: use as an alternative to vegetable oil.

      • Coconut Oil: sweet-nutty flavor, use as an alternative to butter for dairy-free baking. Use sparingly due to high saturated fat content.

    • Deep Frying: peanut oil, canola oil, corn oil, sunflower oil

      • Corn Oil: mild flavor, good for at home frying.

      • Sunflower Oil: neutral flavor, good for frying.

    • Dressings: olive oil, grapeseed oil, peanut oil, sesame oil

      • Olive Oil: distinct sweet flavor, best for dressings and bread dipping.

    • Garnish: Flaxseed oil, olive oil, sesame oil

      • Flaxseed Oil: spoils easily, keep refrigerated, add as a garnish to foods for health benefits.

    • Sautéing: olive oil, grapeseed oil, canola oil

      • Olive Oil: low smoke point makes it better for quick sauteing, avoid high temperatures to prevent burning.

      • Grapeseed Oil: neutral flavor, high smoke point, can be used as a replacement for canola oil.

      • Canola Oil: neutral flavor, good for high temperature sauteing.

    • Stir fry: canola oil, peanut oil

      • Peanut Oil: light-nutty flavor, high smoke point, best for frying, doesn't absorb the flavor of other foods cooked in the oil.

    • Marinades: peanut oil, sesame oil

      • Sesame Oil: toasty flavor, popular in Asian cooking.

    SMOKE POINT

    The smoke point of cooking oil is important. When oils are heated past their smoke point, it can destroy the healthy fatty acids and impart a burnt flavor to your food. The higher the smoke point, the better the oil is for high temperature cooking.

    • Butter: 350°F

    • Coconut Oil: 350°F

    • Olive Oil: 325-375°F

    • Sesame Oil: 350-400°F

    • Avocado Oil: 375-400°F

    • Grapeseed Oil: 420°F

    • Clarified Butter/Ghee: 450°F

    • Canola Oil: 450°F

    • Peanut Oil: 450°F

    • Safflower Oil 510°F

    • Sunflower Oil: 450°F

    • Soybean Oil: 450°F

    • Rice Bran Oil: 490°F

    Sources: Good, J. (2012). Healthiest cooking oil chart with smoke points; Fry, S. (2012). Time for an oil change. Cooking Light, 37; Rapaport, J. (2006). The fats of life. Real Simple, 141-150; Richter, S. (2013). Cooking oils.

  • Produce

    • Choose color and variety

    • Fresh, frozen, canned

    • Use seasonal produce for freshness and lower cost

    • Flavor pops

    Proteins

    • Choose lean, unprocessed meats and poultry.

    • Include fish and seafood.

    • Include plant-based sources.

    • Safe cooking temperatures

      • 145°F for beef, pork, veal, and lamb steaks, roasts, and chops

      • 145°F for fish

      • 160°F for ground beef, pork, veal, and lamb

      • 160°F for egg dishes

      • 165°F for turkey, chicken and duck whole, pieces and ground

    • Use healthy cooking methods.

      • Grill, bake, broil, pan sauté, steam

    Dairy

    • Choose reduced fat when appropriate.

    • Pay attention to added salt/sodium and sugar.

    Dry & Canned Goods

    • Grains: choose mostly “whole” grains.

    • Beans, lentils: dry or canned, low sodium.

    • Nuts, seeds, nut butters: raw or roasted, unsalted, nut butters without added palm oil.

    • Broth: low sodium.

    Fats & Oils

    • Choose unsaturated fats: olive oil, avocado oil, canola, vegetable oil, peanut oil, sesame oil.

    • Limit saturated fat: butter, cheese, heavy cream, coconut oil.

    Seasonings

    • Herbs and spices

      • Fresh or dried, 1 Tbs fresh: 1 tsp dried

      • Whole, bruised, crushed, chopped

    • Alliums

      • Garlic, onions, leeks, etc.

    • Sofrito: Aromatic ingredients cut into small pieces and sautéed in oil.

      • (Latin) Onions, garlic, bell peppers, herbs (cilantro)

      • (Italian) Onions, celery, carrots

    • Vinegars: balsamic, apple cider, red wine, white, rice.

    • Sauces: Low sodium soy sauce, fish sauce, Worcestershire sauce, mustards, hot sauce, chili paste, tomato paste.

    • Sweeteners: sugar, brown sugar, maple syrup, honey, fruit juice.

    • DIY: Homemade salad dressings, sauces and marinades.

    • Olive oil instead of butter.

    • Avocado instead of cheese.

    • Plain yogurt instead of sour cream or mayo.

    • Oil and vinegar or lemon juice instead of creamy salad dressing.

    • Beans, lentils, or mushrooms instead of meat.

    • Pureed beans or cashews instead of cream.

    • Applesauce instead of oil for baking.

    • Fresh/dried herbs and spices instead of salt/high sodium sauces.

  • Kitchen equipment

    • Stove, oven

    • Fridge, freezer

    • Microwave

    • Toaster, toaster oven

    • Food processor, blender

    • Crockpot, InstantPot

    Cooking utensils

    • Knives (Chef’s knife, utility knife, paring knife, bread knife, kitchen shears)

    • Cutting boards (separate boards for meats/poultry, fruits/veggies)

    • Measuring cups and spoons (dry, liquid)

    • Pots and pans (Sauté pan, skillet, saucepan, Dutch oven, sheet pan, roasting pan, steamer basket, baking dish)

    • Mixing bowls

    • Colander/strainer

    • Peeler, grater

    • Whisks, spatulas, spoons

    • Food thermometer

    • Food scale