1. ABOUT COOKING TO A T
Cooking to a T is a website
dedicated to making healthy
food with fresh ingredients
and using simple techniques.
My motto is my food has to
be homemade, healthy, and
delicious.
I believe healthy food doesn’t
have to be boring. It just
takes knowing which
ingredients to use and how to
use them.
On my website, you’ll find
recipes, information about
nutrition, and articles about
important issues such as
emotional eating.
© All rights reserved by Cooking to a T, 2016
GUIDE TO PROPER
NUTRITION
We all know nutrition is important. But
do we understand how to get the most
nutritional value out of our daily meals?
Learning how to properly nourish your
body on a regular basis is simple, it just
takes knowing which kinds of foods to
choose and which ones to avoid. This
pamphlet gives general information on
what steps you can take to become a
healthier you!
L

2. CHOOSE QUALITY NUTRIENTS
Not all calories are created equal. Foods high in
saturated fat, trans fat, refined sugar and
sodium increase the risks of heart disease,
diabetes, obesity and stroke.
When making your food selections, choose
food such as lean meats, fish, fresh or frozen
vegetables, fruit, and food with whole grains.
MAKE SMALL CHANGES
If you’re just switching to a healthy diet, you’ll
have more success at improving your health
and sticking to your diet plan by making small
adjustments to your diet than trying to revamp
it at once.
For instance, if you want to cut down on
drinking soda and usually have 4 cans a day,
cutting your consumption down to 2 cans a day
is a great adjustment. You’ll cut down on
calories, sugar and sodium. Other changes
could be switching to lean meats, adding more
vegetables or switching from white rice to
brown rice. Remember, this is a lifestyle
change and change is gradual.
READ NUTRITION LABELS
Pay attention to the serving size of the label. It
represents all of the contents that make up that
product. The ingredients that mostly make up
that food product are listed first. Watch out for
high fructose corn syrups and sodium as the
dominant ingredients.
Choose foods low in saturated fat, trans fat,
sodium added sugar. Opt for food high in fiber.
HOW TO STRUCTURE YOUR PLATE
According to ChooseMyPlate.gov, your plate
should consist of the following food groups –
protein, vegetables, dairy, fruit and grains.
While constructing your meals, focus on eating
lean meats, whole grains, and low-fat or fat-free
dairy products.
Variety is another important way to get the best
nutritional value out of your meals. For instance,
a healthy dinner or lunch would consist of grilled
chicken breast, green vegetables, steamed
carrots, brown rice or a sweet potato, an apple,
and a glass of milk.
For more information on how to build your plate,
go to: www.choosemyplate.gov.
Shop Smart and Save Money
• Make a budget and grocery list – and stick
to them.
• Buy only what you need for the week.
Perishables such as fruit and veggies expire
within a week, so save money by only
buying enough for that week.
• Buy frozen vegetables and fruit. You can
buy these in bulk and save more than
buying their fresh counterparts. Frozen
vegetables and fruit can last up to 10
months in the freezer.
• Don’t shop hungry. Shopping while hungry
may enable you to buy food you don’t need.
Eat a small snack before you hit the store.
• Be careful of 10/$10 or similar “deals”.
You’ll find these on mostly canned items.
Look at the original price of one item first
and decide if the deal is worth the money.
• Buy seasonally. Foods that are in season
are cheaper than foods out of season. You’ll
also get the most nutrients out of seasonal
foods.
Contact Us
Cooking to a T
Website: www.cookingtoat.com
Email: contact@cookingtoat.com
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