Phase 2: Food Preparation Guidelines

Grocery shopping and cooking are two more chores on the list of every parent. However, with a little planning and prep work you can find big savings in time and money while making delicious, wholesome food for the family.

Additionally, following safe cooking procedures in the kitchen can help keep food free of harmful bacteria. Cooking food to the proper internal temperature and correctly storing and reheating leftovers will aid in maintaining a clean kitchen as well as healthy foods.

Food For Kids

• Toddlers can eat many foods as long as they are soft and cut into pieces that can be handled easily by little fingers. Avoid foods that kids can easily choke on like raisins, grapes, popcorn, pretzels, nuts, hard candies, hard pieces of fruits and vegetables, hotdogs or foods cut into a round shape.
• Think outside of the box when it comes to serving food to your toddler. Presenting food creatively and with lots of color can be the key to success. Try cutting foods into simple shapes and serve different colored foods to create a picture on your toddler’s plate. Allow your child to play with and mix different foods together himself.
• Do not “super-size” meals. Over feeding your child at an early age can lead to overeating later. See the “Feeding” section or always consult your toddler’s healthcare provider for guidance as to what is best for your toddler.
• Toddlers like to be involved with what you are doing. If possible, provide your toddler with his own set of food preparation utensils. Use actual utensils and not toys whenever safe and practical. Plastic measuring spoons and cups, spatulas and mixing bowls are a good start. It is not too early to let him contribute to dinner preparation, even if it is pretend, and it will keep him occupied while you cook.

Healthy Cooking For The Family

• Serve foods without added butter, salt, sugar or other sauces. Children will enjoy plain foods; their taste buds are quite sensitive at this age. Plus, plain food is always cheaper and easier to prepare! If the family enjoys extra condiments, set aside a serving for your toddler before you season the food.
• Switch to reduced-fat dairy products. Remember that your toddler will need whole milk and other dairy products until the age of 2.
• Gradually substitute and switch to whole grains when it comes to flour, pastas, cereals and breads. You will be surprised at how great they taste.
• Use ground turkey and other low-fat meats and cuts; pour off extra fat before serving.
• Try baking, broiling, grilling, steaming and stir-frying foods for healthier meals. Avoid frying and cooking with lots of butter and oil.
• Use cooking sprays instead of oil when sautéing or greasing a pan. You will use less but get the same coverage.
• Substitute cream and butter with salsa, pesto and low-fat vinaigrettes.
• Increase the amount of fruit and vegetables. You can easily add an extra fruit or vegetable to any recipe. Frozen fruits and vegetables can be good alternatives to fresh and they are usually pre-cut and inexpensive.

Weekly Meal Planning

• Planning weekly meals in advance can lower your grocery bill and save you time in preparing meals. Set aside time during the weekend and decide what you are going to cook for the entire week. Tape your list to the refrigerator.
• Use weekly advertisements to help pinpoint sale items and as inspiration for your recipes. If you plan well, you can use an ingredient in several recipes and avoid wasting food.
• Stock your pantry with essential ingredients. To save money, think about items you can buy in bulk and freeze extra portions for later. You may spend more upfront but you will save money in the end.
• Set aside some time one day a week just for cooking. You can prep several ingredients and assemble several meals all at one time. Freeze meals for later in the week and refrigerate extra cut fruits and vegetables for snacks.
• When you get home from the grocery store, cut up fruits and vegetables and store in the refrigerator until you need them. When you need to prepare a meal quickly, you will already have most of the work done and if you get hungry, you have a quick snack ready.

Making Food Safety A Priority

The US food supply is among the safest in the world, but organisms that you can’t see, smell or taste – bacteria, viruses and tiny parasites – are everywhere in the environment. These microorganisms – called pathogens – can invade food and cause illness, sometimes severe and even life-threatening, especially in young children, older adults, persons with weakened immune systems and pregnant women.

Fresh fruits and vegetables are important to the health and well-being of Americans and we enjoy one of the safest supplies of fresh produce in the world. However, although low, the proportion of foodborne illness associated with fresh fruits and vegetables has increased over the last several years. As health and nutrition experts continue to recommend we add more fruits and vegetables to a healthy daily diet, it becomes increasingly important that consumers know how to handle them properly.

Handling fruits and vegetables safely is easy. Although an invisible enemy may be in your kitchen, by practicing the following recommendations you can Fight BAC!®

Check

• Check to be sure that the fresh fruits and vegetables you buy are not bruised or damaged.
• Check that fresh cut fruits and vegetables like packaged salads and precut melons, are refrigerated at the store before buying. Do not buy fresh cut items that are not refrigerated.

Clean

• Wash hands with warm water and soap for at least 20 seconds before and after handling fresh fruits and vegetables.
• Clean all surfaces and utensils with hot water and soap, including cutting boards, counter tops, peelers and knives that will touch fresh fruits or vegetables before and after food preparation.
• Rinse fresh fruits and vegetables under running tap water, including those with skins and rinds that are not eaten. Packaged fruits and vegetables labeled “ready-to-eat”, “washed” or “triple washed” need not be washed.
• Rub firm-skin fruits and vegetables under running tap water or scrub with a clean vegetable brush while rinsing with running tap water.
• Dry fruits and vegetables with a clean cloth towel or paper towel.
• Never use detergent or bleach to wash fresh fruits or vegetables. These products are not intended for consumption.

Separate

• When shopping, be sure fresh fruits and vegetables are separated from household chemicals and raw foods such as meat, poultry and seafood in your cart and in bags at checkout.
• Keep fresh fruits and vegetables separate from raw meat, poultry or seafood in your refrigerator.
• Separate fresh fruits and vegetables from raw meat, poultry and seafood. Do not use the same cutting board without cleaning with hot water and soap before and after preparing fresh fruits and vegetables.

Cook

• Cook or throw away fruits or vegetables that have touched raw meat, poultry, seafood or their juices.

Chill

• Refrigerate all cut, peeled or cooked fresh fruits and vegetables within two hours.

• Throw away fresh fruits and vegetables that have not been refrigerated within two hours of cutting, peeling or cooking.
• Remove and throw away bruised or damaged portions of fruits and vegetables when preparing to cook them or before eating them raw.
• Throw away any fruit or vegetable that will not be cooked if it has touched raw meat, poultry or seafood.
• If in doubt, throw it out!

Freezing 101

Basic Guidelines:

• Start with fresh products and freeze items you will not use immediately to maintain the best quality.
• Trim fat from meats and double wrap in freezer paper, heavy-duty aluminum foil, plastic wrap or other vapor- or moisture-resistant material, then place in a freezer bag or other freezer-safe container.
• Make sure the temperature in the freezer is set to at least 0 degrees Fahrenheit or below.
• Do not stack foods as they freeze; leave space between items so air can circulate. Once foods are frozen, they can be stacked.
• Slightly under cook foods that are going to be frozen and reheated later. This way, your food will not be overcooked when you are ready to defrost and reheat.
• All meat should be double-wrapped, first in plastic wrap and then in a freezer bag or with foil. If you plan to store meat long-term in the freezer, store wrappings will not be adequate and you will need to re-wrap food.
• Freezer burn and changes in color are due to exposing food to air and are still safe to eat. Proper packaging and freezing can help eliminate freezer burn.

Packaging Food

• Wrapping and storing food correctly is essential for maintaining the quality of frozen foods. Use storage containers, bags and tape that are appropriate for the freezer. These include freezer bags, baking dishes, ice cube trays or other rigid containers made of plastic, glass or aluminum. Liquids expand when they freeze so make sure the container you use is large enough.
• Do not use aluminum foil for wrapping acidic foods; use plastic instead. This includes tart fruits and dishes containing tomatoes, vinegars or citrus dressings.
• Cool all foods before packing to retain color and texture of foods. Freeze foods immediately after they are packed.
• Pack foods in small portions and pack them tightly to reduce air in the package. Press on bags from the bottom up to remove as much air as possible before sealing. By sealing in moisture and keeping extra air out, you can help prevent foods from becoming too dry.
• Save yourself time and frustration by labeling and dating all containers you put into the freezer. This will help you remember what is in each and when it is time to throw it out.
• Wax paper, regular aluminum foil, milk and yogurt cartons and store packaging should not be used for freezing. The material is too thin to protect foods.

Thawing And Reheating

• Raw or cooked meat, poultry or casseroles can be cooked or reheated from the frozen state but it will take 1 1/2 times longer than a thawed food.
• The best way to thaw foods is in the refrigerator. You can also defrost foods in cold water or in the microwave.

Freezer Storage Chart:

Food, General
Casseroles	2-3 months
Soups and Stews	2-3 months
Dinners and entrees	3-4 months
Meats, Uncooked
Roasts	4-12 months
Steaks or chops	4-12 months
Ground beef or turkey	3-4 months
Chicken or turkey, pieces	9 months
Chicken or turkey, whole	12 months
Lamb, roast or chops	6-9 months
Pork, roasts or chops	4-6 months
Sausage and bacon	1-2 months
Meats, Cooked ham	1-2 months
Leftover meat	2-3 months
Leftover poultry	4 months
Seafood, Fresh
Fresh, fatty fish: mullet, salmon, swordfish, mackerel, bluefish, tuna	2-3 months
Fresh lean fish: cod, flounder, trout, haddock, halibut, pollack, perch	4-6 months
Shellfish	3 months
Seafood, Cooked
Cooked pieces	3 months
* Source: USDA Safe Food Handling Fact Sheet

Cooking Conversion Guide:

Berries
1 pint	2 1/4 cups
Cheese
8 oz cream cheese	1 cup
8 oz cottage cheese	1 cup
4 oz Parmesan, grated	1 1/4 cups
Dried Beans and Peas
1 cup	2 1/4 cups cooked
Herbs
1 Tbs fresh	1 tsp dried
Pasta
8 oz elbow macaroni	4 cups cooked
8 oz spaghetti	4 cups cooked
Rice
1 cup white	3 cups cooked
1 cup converted	4 cups cooked
1 cup instant	1 1/2 cups cooked
1 cup brown	3 to 4 cups cooked

Check the first three categories for cup, tablespoon or teaspoon equivalents of liquid or dry ingredients. For fluid-ounce equivalents, see the last category.

Dry Measures
Under 1/8 teaspoon	Dash or pinch
1 1/2 teaspoons	1/2 tablespoon
3 teaspoons	1 tablespoon
4 tablespoons	1/4 cup
5 1/3 tablespoons	1/3 cup
8 tablespoons	1/2 cup
10 2/3 tablespoons	2/3 cup
16 tablespoons	1 cup
1 cup	1/2 pint
2 cups	1 pint
4 cups	1 quart
Liquid Measures
2 tablespoons	1 fluid ounce
3 tablespoons	1 jigger or 1 1/2 fluid ounces
1/4 cup	2 fluid ounces
1/2 cup	4 fluid ounces
1 cup	8 fluid ounces