Lunch Lady Blog



Plan your meals

posted Jan 31, 2018, 7:58 AM by Linda Hopey

Plan Your Weekly Meals

Before making a grocery list, write down meals you want to make this week. Buying for the week means you’ll make fewer shopping trips and buy only the items you need. 

Here are some basic tips for creating your menu and grocery list:

  1. See what you already have. Look in your freezer, cabinets, and refrigerator. Make a note of what you currently have on hand. You can save money by using these items in the upcoming week’s meals.
     

  2. Use a worksheet to plan your meals. The Create a Grocery Game Plan Worksheet is great for planning your week and figuring out what items you may need to buy.
     

  3. Create a list of recipes to try. Find new ideas for healthy and low-cost meals based on what you have on hand, foods your family enjoys, and foods that are good buys.
     

  4. Visit What's Cooking? for recipe inspiration. Search recipes by ingredient using What's Cooking? USDA Mixing Bowl -- an interactive tool to help with healthy meal planning, cooking, and grocery shopping. Be sure to include some family favorites along with the new recipes.
     

  5. Think about your schedule. Choose meals you can easily prepare when you don’t have a lot of time. Save recipes that take longer for days off. You also can prepare meals in advance to heat and serve on your busiest days.
     

  6. Plan to use leftovers. Think about larger recipes with enough servings for multiple meals. This can reduce the number of ingredients you need to buy, and save you time preparing another meal. 

 

Monthy Newsletter

posted Dec 8, 2017, 5:31 AM by Linda Hopey

Here’s to a HEALTHY New Year!

We want to share our resolution with you... along with a happy holiday, we also want to have a healthier new year. All across the country, people are coming together to rethink what school meals should be. 
Today, we’re serving more delicious and nutritious meals—with at least 51% whole grains, featuring lean meats, reduced-fat dairy, and more fruits and vegetables than ever before! We hope you’ll agree that is something to really celebrate!

A Fact Check on Fats
We hear all the time that fats are bad—but that’s not necessarily true! Studies show that incorporating a mix of good fats into your diet actually helps maintain a healthier body weight and boosts brainpower! Healthy fats you can incorporate in your home cooking include oils like olive and coconut, avocado, and Omega-3s from fish and flax. And we keep bad fats in check in school meals—serving less than 10% in saturated fats and never trans fats.
Healthy Starts with Happy!

Holiday meals are often a time we splurge, but a couple small changes could keep everyone happier and healthier this season:
• Before you start cooking, put some pep in your step with a family walk or run.
• Start with a healthy appetizer like fresh fruits and vegetables.
• Enlist some helping hands... get the kids involved! This could be prepping vegetables or making desserts.
We’re rethinking school meals!
Join us as we celebrate the good work in schools across the country.
rethinkschoolmeals.com
DECEMBER 2017

School Nutrition Association article with NES Manager, Jennifer

posted Dec 6, 2017, 9:00 AM by Linda Hopey   [ updated Dec 22, 2017, 7:14 AM ]


Let's talk Turkey page 2

posted Nov 1, 2017, 5:56 AM by Linda Hopey


Let's talk TURKEY

posted Nov 1, 2017, 5:55 AM by Linda Hopey   [ updated Nov 1, 2017, 5:56 AM ]


Dark green veggies in the house tonight

posted Oct 23, 2017, 5:15 AM by Linda Hopey   [ updated Oct 23, 2017, 5:16 AM ]


Make physical activity a regular part of the day

posted Oct 10, 2017, 6:20 AM by Linda Hopey


woman running with dogChoose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy — such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. Or, join an exercise class. Keep it interesting by trying something different on alternate days. Every little bit adds up and doing something is better than doing nothing.
 
Make sure to do at least 10 minutes of activity at a time, shorter bursts of activity will not have the same health benefits. For example, walking the dog for 10 minutes before and after work or adding a 10 minute walk at lunchtime can add to your weekly goal. Mix it up. Swim, take a yoga class, garden or lift weights. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.

Make it easy

posted Oct 2, 2017, 9:25 AM by Linda Hopey

Keep a bowl of fruit on your kitchen table or countertop. It makes it easier to choose a healthy snack when it’s in plain sight!

HOW MANY CALORIES DOES PHYSICAL ACTIVITY USE (BURN)?

posted Nov 3, 2016, 4:29 AM by Linda Hopey

  

scaleA 154-pound man who is 5' 10" will use up (burn) about the number of calories listed doing each activity below. Those who weigh more will use more calories; those who weigh less will use fewer calories. The calorie values listed include both calories used by the activity and the calories used for normal body functioning during the activity time.

 

For more information on calories and physical activity, see the SuperTracker's Physical Activity Tracker.

Note: If you are on a mobile device, you may need to turn your phone 90 degrees to see the full chart. 
 

 

Approximate calories used (burned) by a 154-pound man

MODERATE physical activities:

In 1 hour

In 30 minutes

Hiking

370

185

Light gardening/ yard work

330

165

Dancing

330

165

Golf (walking and carrying clubs)

330

165

Bicycling (less than 10 mph)

290

145

Walking (3.5 mph)

280

140

Weight training (general light workout)

220

110

Stretching

180

90

VIGOROUS physical activities:

In 1 hour

In 30 minutes

Running/ jogging (5 mph)

590

295

Bicycling (more than 10 mph)

590

295

Swimming (slow freestyle laps)

510

255

Aerobics

480

240

Walking (4.5 mph)

460

230

Heavy yard work (chopping wood)

440

220

Weight lifting (vigorous effort)

440

220

Basketball (vigorous)

440

220

Cooks Corner

posted Aug 8, 2016, 6:50 AM by Linda Hopey   [ updated Aug 14, 2017, 8:39 AM ]

Thank you to all of you for your helping putting this segment together.

 

Here is the air schedule, after they air they will appear on the Cooks Corner section of our website…you can bookmark it and it will be on our site indefinitely at  http://www.wmur.com/entertainment/food/cooks-corner


Newmarket Elementary School with Jennifer & Karina Jones segment will air during our noon show on Friday August 25th


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