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.

  • 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

  • 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 staple 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

    • Produce

    • Choose color and variety

    • Fresh, frozen, canned

    • Seasonal

    • 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

    • Soffritto: 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.