Simple Tips to Feed Your Family Well

Try these quick, budget-friendly ideas to help your family make healthier choices every day.

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Budget Hacks

Learn how to shop for healthy foods that fill you up and stretch your budget further.

How to Stretch Your Ingredients

Save money and reduce waste by reusing leftover ingredients creativity.

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Vegetables

Fruit

Stale Bread

Chicken

Eggs

Beans

How To Choose Budget-Friendly Foods

On your next grocery trip, pick up these family favorites that are both filling and less expensive.

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Frozen Fruits

Try buying frozen fruit when your favorites aren’t in season. Blend into smoothies.

Apples

Apples are one of the most affordable fruits. Enjoy them sliced with nut butter for a filling snack.

Chicken Value Pack

Save money by buying the refrigerated or frozen family-size bag of chicken.

Lentils

Dried beans generally cost less, with lentils being the most economical.

Tofu

This filling protein usually costs less than meat. Mix into stir-fries.

Canned Foods

Canned fruits and veggies are usually less expensive than fresh ones, and have a longer shelf life.

Frozen Fruits

Try buying frozen fruit when your favorites aren’t in season. Blend into smoothies.

Apples

Apples are one of the most affordable fruits. Enjoy them sliced with nut butter for a filling snack.

How to Compare Prices

Use unit prices to find the best buy. Look for the unit price right on the shelf tag. It will be listed separately from the retail price (the price you pay).

15 oz Brand A Peanut Butter

The unit price is the price per unit (e.g., price per pound, price per ounce). The retail price is the price you pay for the item.

40 oz Brand B Peanut Butter

The larger jar of peanut butter costs more but it is a better buy because the unit price is lower.

Tip: If your store doesn’t list unit prices, you can figure it out yourself. All you need to do is divide the retail price by the number of units.

Unit Price =

Retail price Number of units

Let’s try it by comparing these carrots!

5 lbs Carrots

First convert pounds to ounces:

5 x 16 = 80 oz

Then find the unit price

$0.04 =

$3.49 80 oz

$0.04 per oz

10 oz Shredded Carrots

This product is already in ounces

Find the unit price

$0.20 =

$1.99 10 oz

$0.20 per oz

Find a common unit first

Sometimes the units of food you want to compare (e.g., pounds, ounces) are different. Look for a common unit first. TIP: Remember 1 lb = 16 oz.

Use unit prices to compare:

The same food, but different form

(whole carrots vs shredded carrots)

The same food, but in different size containers

(a gallon of milk vs half-gallon)

Foods in similar categories

(a pound of zucchini vs a pound of asparagus)

Different brands of the same food

(name brand cereal vs store brand)

Tips for Shopping Trips

Shop smarter. Follow these tips to save time and money on your next journey to the grocery store.

Learn more ways to eat healthy on a budget, check out these videos.

Time Savers

From 5-minute recipes to tips on easy clean-up, see all the ways to cook healthy in a hurry.

The Freezer Is Your Friend

Next time you make a recipe, double it! Freeze extra in meal-size portions so it’s easy to grab and reheat.
Pre-chop veggies like onions, carrots, celery, and peppers, then freeze leftovers so you can use them quickly later.
Pro tip: You can cook frozen vegetables straight away. No need to defrost!
Place chicken and marinade in freezer-safe bags. When you’re ready, simply defrost or thaw and cook!

How to Cook Vegetables Three Ways

Choose the cooking technique that works best for your family’s schedule and preferences. Follow directions for 1 lb chopped vegetables.

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Microwave

Oven

Stove Top

Veggie Cooking Method

To cook your veggies quickly and deliciously, try these three different methods.

Approximate Cook Times

Vegetables

Simmer on Stove

Bake at 450°

Microwave

Asparagus, zucchini, yellow squash

4-6 MIN

15–20 MIN

3–5 MIN
Beets, turnips

10-15 MIN

20-25 MIN

10-12 MIN
Broccoli, cauliflower, Brussels sprouts, cabbage

5-8 MIN

10-20 MIN

5-7 MIN
Carrots, parsnips (1½ lbs)

10-15 MIN

20-25 MIN

6-10 MIN
Celery Root

10-15 MIN

20-25 MIN

4-6 MIN
Chard, collards, kale, mustard, turnip or beet greens (1½ lbs)

3-5 MIN

-

8-10 MIN
Corn on the cob (4 ears)

2 MIN

15-20 MIN

8-12 MIN
Green beans

4-6 MIN

15-20 MIN

8-12 MIN
Snow peas, sugar snap peas

2-4 MIN

8-10 MIN

3-5 MIN
Spinach (1½ lbs)

2 MIN

-

2-4 MIN
Sweet potatoes, potatoes, rutabagas**

10-15 MIN

20-25 MIN

8-12 MIN
Winter squash (2 lbs)

15-20 MIN

25-35 MIN

8-12 MIN

*Microwave temperatures can vary. Check your veggies often. Note what times work best for your microwave.
**Sweet potatoes or white potatoes can also be cooked whole. Poke them with a fork in several places. Microwave on medium, turning once or twice, about 20 minutes for white potatoes and 12-15 minutes for sweet potatoes. Or, bake in the oven at 400° F for 45-60 minutes.

How to Make Cleanup Easy

Follow these simple ideas to help make cooking a little less messy, and clean-up a lot quicker.

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How to Make Meals Fast

Throw these together with some pre-cooked ingredients or leftovers for simple, fast meals.

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Quick Marinade

Give protein a flavor boost with this quick marinade that uses ingredients you likely already have!

Build a Burrito Bowl

Throw together protein, veggies, and brown rice for a tasty meal. Top with salsa or avocado.

Sheet Pan Dinner

Cook a whole dinner all on one sheet with your choice of protein and veggies.

Egg Drop Soup for 2

A simple soup with only a few ingredients. Freeze single portions to heat up for a quick lunch.

Pizza Pizzazz

Top your choice of bread with sauce and cheese. Load with veggies for an extra nutrient boost.

Stir-Fry Fast

Combine leftover chicken, rice, and veggies in a pan with a little oil. Cook until veggies are soft, and top with soy sauce.

No Fuss Roasted Veggies

A fast, easy, flavor-filled side that can be made with veggies you have on hand.

Set-It-and-Forget-It Potatoes

Dice potatoes and toss with a little olive oil and bake for a tasty side.

Simple Carrot Side

Microwave cut carrots for this family-friendly side in 5 minutes.

Quick Marinade

Give protein a flavor boost with this quick marinade that uses ingredients you likely already have!

Build a Burrito Bowl

Throw together protein, veggies, and brown rice for a tasty meal. Top with salsa or avocado.

Grab-and-Go Breakfast Ideas

These fast and filling breakfasts will start your day right.

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Roast Potato Hash

Use up leftover roasted potatoes by combining them with cooked onions and eggs.

Fruity and Sweet

Top low-fat yogurt with fruit and a spoonful of granola.

Microwave Scrambled Eggs

Whip up this recipe in just a few minutes using only eggs and water.

Protein-Packed

Make toast with hummus or peanut butter and eat with a whole piece of fruit.

Savory Start

Top your toast with ham and tomato. Mmmm! Filling and delicious.

Fruits and Nuts

Add a spoonful of raisins or nuts to your cereal for added flavor and nutrients.

Opt for Tortillas

Wrap your scrambled eggs in a warm tortilla and serve with low-fat milk.

Make Waffles Interesting

Top whole grain frozen waffles with cottage cheese and fruit instead of syrup for a filling, nutrient-packed treat.

Make a Cheese Board

Try whole wheat crackers and cheese with a glass of refreshing water to start your day.

Breakfast Casserole

Leftovers? Add an egg on top to turn leftovers into a yummy breakfast treat.

Roast Potato Hash

Use up leftover roasted potatoes by combining them with cooked onions and eggs.

Fruity and Sweet

Top low-fat yogurt with fruit and a spoonful of granola.

Plan Your Shopping Trip

To cut your shopping time, make a plan! Grab your budget, your recipes, list of ingredients on hand, and any store flyers. Let’s get planning.

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Get fresh ideas, tips and recipes for meal prep with these videos!

Parenting Shortcuts

Tips and strategies to start your little kids off on the right foot.

Raising a Healthy Eater

Help children learn to make healthy choices on their own. It’s a lesson they will use for life.

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Use encouraging words.

As a parent, what you say has a big impact on kids’ eating habits.
Gently guide your kids to make healthy choices with positive words.

Have healthy foods ready to eat.

Want kids to choose healthy foods? Make sure healthy foods are in reach.
Keep plenty of fruits and vegetables in the house to add to meals and snacks.

Let kids learn by serving themselves.

Follow a regular meal and snack schedule so kids know what to expect.
Serve foods family-style and have kids take small servings. Let them get more if they are still hungry.
Use smaller bowls and plates so they don’t take too much at once.

Be patient. It works better than pressure.

Kids don’t always take to new foods right away. Offer them many times and try serving them in different ways.
When you offer children new foods, let them choose how much to eat. Kids are more likely to enjoy a food when eating it is their own choice.

Let kids help in the kitchen.

Kids like to try foods they help make. It’s a great way to support trying new fruits and vegetables.
Name their dish (“Karla’s Salad”). Make a big deal of serving foods they help create.

Use encouraging words.

As a parent, what you say has a big impact on kids’ eating habits.
Gently guide your kids to make healthy choices with positive words.

Have healthy foods ready to eat.

Want kids to choose healthy foods? Make sure healthy foods are in reach.
Keep plenty of fruits and vegetables in the house to add to meals and snacks.

Change Negative Phrases into Positive Ones

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Instead of: “Eat that for me.”

Avoid phrases that teach children to eat to win your favor.

Try: “This is a kiwi. It’s sweet like a strawberry.”

Support trying new foods by connecting them to the senses.

Instead of: “Take one more bite before you leave the table.”

Avoid phrases that teach children to ignore fullness to win your favor.

Try: “Is your stomach telling you that you’re full?”

Help children to tell when they are full to prevent overeating.

Instead of: “See, that didn’t taste so bad, did it?”

Avoid phrases that imply children are wrong to refuse a food.

Try: “Everybody likes different foods, don’t they?”

Let children explore the taste of the food and decide what they like.

Instead of: “Stop crying and I will give you a cookie.”

Avoid phrases that teach children to eat to feel better.

Try: “I am sorry you are sad. Let me give you a big hug.”

Reward children with support and kind words.

Instead of: “No dessert until you eat your broccoli.”

Avoid phrases that make some foods, like dessert, seem better than other foods, like veggies, and emphasize kids’ dislikes.

Try: “We can try broccoli another time.”

Let kids choose when to try new foods so they’re more likely to enjoy it.

Tips for Picky Eaters

Try these different techniques to get your child to venture beyond chicken nuggets and pizza.

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Don’t give up. It takes 8–10 times for a kid to become familiar with a new food. Keep serving it!

Kids are more likely to try new foods if they help pick them out. At the store, give them options and let them choose their favorite.

Let kids help with the prep work. When they get involved in making the food they’re more likely to try it.

Serve kids healthy foods, like veggies, first. Kids are more likely to eat them if there are fewer competing foods on the plate.

Introduce new drinks, like low-fat milk, slowly. Combine with whole milk in cereal or in a drink. Add more over time until it’s all low-fat.

Let them serve themselves. Kids eat more when they choose the amount they want on their plate.

Don’t give up. It takes 8–10 times for a kid to become familiar with a new food. Keep serving it!

Kids are more likely to try new foods if they help pick them out. At the store, give them options and let them choose their favorite.

Take Veggies from "Yuck" to "Yum"

Get kids to eat more veggies by trying different ways to serve them.

Drag each food to the child.

How much food from each food group?

Use this chart to know how much your child needs per day.

 Daily Recommended Amounts for Young
                        Children 

Food Group	2 years	3 years	4-5 years
Vegetables	1 cup	1–1½ cups	1½–2 cups
Fruits	1 cup	1–1½ cups	1½–2 cups
Grains	3 ounces	3–5 ounces	4–5 ounces
Protein	3 ounces	2–4 ounces	3–5 ounces
Dairy	2 cups	2-2½ cups	2½ cups

I’m Worried My Child Isn’t Eating Enough

Keep the amounts in the chart above in mind but don’t sweat it if your child eats more or less. Remember:

Each child is different; what they need can vary based on their age and gender.

Food intake is impacted by activity level and can vary from day to day.

Let your child serve themselves and allow them to stop eating when they’re full.

Cooking Basics

Take your cooking game to the next level with these kitchen basics and other techniques.

Knife Skills

Follow these tips to buy, use, and care for your knives.

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Knife Shopping Tips

Knife Safety Tips

Using the Knife Safely

Hold a few in your hand before buying if possible. Handles have different shapes. Some may feel more comfortable than others.
You don’t need to purchase a 10-piece knife block set. Most kitchen tasks can be done with just one or two knives:
Chef’s knife (8–10 inch blade): Almost all kitchen jobs can be done with just this knife. If you can only buy one, go with this one.
Paring knife (3–4 inch blade): Good for tasks where you need to be more precise, like peeling and coring.
Serrated knife (8–10 inch blade, small “teeth”): This knife is long like a chef’s knife but the blade edge is jagged, rather than smooth. Good for slicing bread and soft-skinned produce, like tomatoes.

Never put a knife in a sink full of water. You or someone else may forget it’s there. This can lead to cuts when you grab things to clean.
Don’t try to catch a falling knife. If you drop it, take a quick step back so it doesn’t nick your toes or bounce back on you.
To pass a knife, hand it off by the handle, like a pair of scissors. Or, set it down on the counter and let the other person pick it up.
Always walk with the blade of your knife pointed towards the floor. This helps avoid nicking someone who comes into your path.
Keep knives sharp. A dull knife requires more force, which can lead to slipping. To sharpen knives, check the cost at a local hardware or kitchenware store, or price out sharpeners at discount stores. Do not try to sharpen serrated knives—it could ruin the teeth.

Watch your fingers. Tuck your fingers toward your palm on the hand that is holding the food.
Lead down with the tip. Angle the tip of the knife toward the cutting board.
Slice. Cut through the food with a slicing or sawing motion. Don’t just push down.
Create a flat surface. When working with round foods like onions or potatoes, cut them in half first. Lay the flat side down, then keep cutting.

Cooking Terms

Recipes are easier to follow when you know these common cooking terms.

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Bake

To cook food in an oven with dry heat.
Boil

To cook food quickly in heated liquid. The liquid moves rapidly and large bubbles keep breaking the surface. Often used for vegetables and pasta.
Broil

To cook food directly under the heat source of a gas or electric oven. Often used for fish and tender cuts of meat.
Brown

To cook quickly over high heat, usually on top of the stove, so the surface of the food turns brown and the inside stays moist.
Chop

To cut into pieces, which can vary in size.
Dice

To cut into small, even cubes, usually about ¼ inch per side.
Grill

To cook food directly on the heat source of a gas, charcoal or wood grill. Often used for fish, tender cuts of meat, and vegetables.
Knead

To mix and work the ingredients that make up dough into smooth, elastic form. Can be done with hands or a heavy-duty mixer.
Mince

To cut food into even smaller pieces than diced.
Mix

To beat or stir two or more foods together until they are combined.
Poach

To cook food gently in large amounts of heated liquid. The liquid moves slightly, but no bubbles break the surface. Often used for eggs, fish and fruit.
Roast

To cook by dry heat, usually in an oven.
Sauté (pan fry)

To cook food in a small amount of fat or oil on top of a stove. Heat the fat until hot (but not smoking), add the food, and cook to stated time or tenderness.
Simmer

To cook food slowly in heated liquid. Small bubbles should break the surface. Often used for meats and stews that benefit from slow cooking.
Slice

To cut into wide, thin pieces.
Steam

To cook food quickly in a covered pot by the moist heat made from a small amount of heated liquid. The food is held above the liquid by a basket or rack. Often used for vegetables and fish.
Whisk

To beat ingredients with a fork or a whisk. This adds air and increases the volume. The mixture appears light and fluffy.

Teaspoon

Tablespoon

Ounce

Fluid Ounce

Cup

Pint

Quart

Gallon

Pound

Common Cooking Abbreviations

Brush up on the most popular cooking abbreviations featured in your favorite recipes.

How To Measure Dry Ingredients

Learn the different methods for measuring ingredients like flour, sugar, spices and salt.

Even or Level

Measure the exact amount (so the ingredient is level with the top of the cup or spoon). If the recipe doesn’t specify, measure like this.

Firmly Packed

Press as much of the ingredient as you can fit into the measure.

Lightly Packed

Press the ingredient into the cup lightly. Don’t pack too lightly.

Rounded

Allow the ingredient to pile up above the rim of the measuring cup or spoon naturally, into a soft mound.

Heaping

Pile as much of the ingredient on top of the measure as it can hold.

Sifted

Pass dry ingredients through a fine-mesh strainer of sifter before measuring.

Pinch or Dash

A small amount, usually less than 1/8 of a teaspoon.

Stocking Your Pantry

A well-stocked pantry can help you create meals in a hurry—no need to run back out to the store. Make sure to check your pantry, cabinets and drawers before you go shopping.

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Dried Herbs

Buy larger quantities of the dried herbs and spices you use often. Use to add flavor in place of extra salt.

Baking Products

Have flour, sugar, baking soda and baking powder on hand. They are basic ingredients for many fresh baked goods.

Canned Proteins

Add beans to salads, soups, and main dishes, or serve as a side dish. Try canned fish in salads, casseroles and pasta.

Canned Produce

Canned pineapple, applesauce, corn and green beans make quick snacks and easy side dishes. Or, use in main dishes to stretch servings.

Oil

Canola and olive oils are nutritious choices when cooking or making dressings and marinades. Cooking spray keeps food from sticking to the pan.

Canned Tomato Products

Keep canned tomato sauce and whole, diced, or pureed tomatoes on hand. They are basic ingredients in a wide range of recipes.

Cereals

Enjoy with fruit and milk or use to make trail mixes, baked goods, or crispy coatings for meat, poultry, and fish.

Canned or Powdered Milk

Canned low-fat evaporated and dry powdered milk keep longer than fresh. Prepare them according to package directions. Use in recipes in place of fresh milk.

Vinegars

Keep apple cider, red wine, rice, or balsamic vinegars on hand for homemade salad dressings and marinades.

Pasta and Rice

Buy whole wheat pasta and brown rice in bulk or on sale. Store in airtight containers after opening to keep fresh and prevent pests.

Dried Fruits and Nuts

Use as a snack on their own or in homemade trail mix. Add to cereals, baked goods and yogurt for a snack or breakfast.

Dried Herbs

Buy larger quantities of the dried herbs and spices you use often. Use to add flavor in place of extra salt.

Baking Products

Have flour, sugar, baking soda and baking powder on hand. They are basic ingredients for many fresh baked goods.

How to Keep Food Safe

Help your food last even longer with these safe storage and prep tips.

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How Long Does Food Last?

Use food within the time listed on the package or freeze right away. Follow the timelines below for best food quality.

Click the buttons below to see suggested storage lengths.

Tap the buttons below to see suggested storage lengths.

Fridge Freezer

0 Days

3 Days

1 Week

2 Weeks

3+ Weeks

Fresh eggs in shell

3-5 weeks

Hot dogs and lunch meat, unopened

2 weeks

Hot dogs and lunch meat, opened

3-7 days

Ground meat and stew meat

1-2 days

Beef, lamb, veal and pork chops

3-5 days

Cooked meat, poultry and casseroles

3-4 days

Cooked meat and poultry pieces in sauce

1-2 days

Whole poultry pieces

1-2 days

Pizza, leftover

3-4 days

Cheese, hard or grated

6-12 weeks

Milk

1 week

Yogurt

1-2 weeks

Freeze It Right

Learn how to correctly freeze food to help maintain flavor and freshness.

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Thaw It Right

Learn how to safely defrost food using a variety of methods.

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Check Out These Videos for More Tips on Mastering the Kitchen Basics.

Nutrition Basics

Eating healthy shouldn’t be complicated. Find simple answers to these common questions.

Are there any good diets that work?

Sometimes nutrition experts will refer to all of the foods you eat as a diet. But our culture teaches us that diet means something entirely different—something you must do to deprive and limit yourself.

Think of healthy eating as the foods you want to keep in your diet, like fruits, vegetables, whole grains, etc., rather than foods you have to try to summon the willpower to avoid.

Use your body’s cues to eat when you’re hungry and stop when you’re full. Do your best to work on a healthy eating pattern, so that most of the time you’re making nutritious food choices.

Is it healthier to eat a vegetarian diet?

Explore the myths and truths around eating vegetarian.

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How much water should I drink?

Follow these tips to help ensure you’re drinking enough water each day.

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Does coffee or juice count as a fluid?

If you don’t like water, any beverage can meet your water needs. However, be aware of beverages that contain extra calories or added sugars, like soft drinks, enhanced waters, sweetened milk and fruit cocktail juices.

Can you get fiber from other foods beyond whole grains?

Yes, you can get fiber from many other foods, including fruits and vegetables and legumes like beans and lentils. You can also get some fiber from nuts and seeds.

How much fiber do I need?

Learn facts, benefits and other important information about fiber.

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Many nutritious, high-fiber foods are affordable and they all help you feel more full after you eat them!

Most Americans do not eat enough fiber.

Fiber is a part of our diet that helps keep our bodies healthy and our digestive systems working well.

Fiber is found in fruits, vegetables, whole grains, and legumes like beans and lentils.

When increasing your fiber intake, go slow and drink plenty of liquids.

Many nutritious, high-fiber foods are affordable and they all help you feel more full after you eat them!

Most Americans do not eat enough fiber.

What’s better, brown rice or white rice?

Learn the differences between these two types of rice.

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You can still enjoy white rice, just eat it in moderation and pair it with a variety of other healthy foods.

Both white and brown rice have nutritional value. One isn’t better than the other.

MyPlate recommends that half the grains we eat be whole grains like brown rice, quinoa or oatmeal.

Brown rice has two more grams of fiber per cup of rice than white rice does. Fiber helps you keep a healthy digestive system.

You can still enjoy white rice, just eat it in moderation and pair it with a variety of other healthy foods.

Both white and brown rice have nutritional value. One isn’t better than the other.

Is it bad for me or my kids to eat snacks?

There’s nothing wrong with snacking! Learn how to do it right.

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Is brown sugar better than white sugar?

They are essentially the same. Brown sugar is simply white sugar to which manufacturers have added molasses syrup with natural flavor and color.

How much protein do I need?

Learn how to calculate how much protein you need each day.

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Why is there no percent daily value for protein?

Protein needs are based on body weight, not a percentage of total food energy. The percent daily value for protein is only required when a protein claim is made or the food is intended for young children.

Does fruit have too much sugar?

Learn more about the natural sugar inside all fruits.

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Limit fruits that contain solid fats and/or added sugars, like canned or frozen fruit in syrup, juices, punches, fruit cocktails.

Fruits contribute vitamins, minerals, and fluid to our diets.

Fruits also contain fiber, which slows the absorption of the sugar from fruit into our digestive system.

Fruit is part of a healthy diet. Eating fruits regularly can help reduce your risk of heart disease, cancer and diabetes.

Limit fruits that contain solid fats and/or added sugars, like canned or frozen fruit in syrup, juices, punches, fruit cocktails.

Fruits contribute vitamins, minerals, and fluid to our diets.

Are artificial sugars bad for me?

Artificial sweeteners can help reduce calorie intake, but there are some important things you should know.

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Types of artificial sugars include, artificial sweeteners, high-intensity sweeteners and sugar alcohols.

Artificial sweeteners are a type of alternative sweeteners that are used to limit calories and added sugars in the diet.

Types of artificial sugars include, artificial sweeteners, high-intensity sweeteners and sugar alcohols.

Artificial sweeteners are a type of alternative sweeteners that are used to limit calories and added sugars in the diet.

Is fat bad for me?

Fat is not all bad, learn the truth about different types of fats.

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Choose fats from plant sources like olive or canola oil, nuts, avocados or healthy animal-based fats from fish and seafood.

Fat is essential. Our bodies need fat from foods to survive.

Fat in our body is a source of stored energy and insulates and protects our internal organs.

There are different types of fats: unsaturated and saturated fats.

Choose fats from plant sources like olive or canola oil, nuts, avocados or healthy animal-based fats from fish and seafood.

Fat is essential. Our bodies need fat from foods to survive.

Is organic food better for you?

“Organic” simply refers to the way the food was grown and processed in accordance with USDA regulations that define the use of fertilizers, herbicides, insecticides, fungicides, preservatives and other chemical ingredients. Foods grown organically don’t seem to be any more nutritious than those grown conventionally.

What does GMO mean?

Get facts and information about what GMOs are and how they impact you.

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Is it safe to defrost my meat on the counter?

It is not safe to defrost meat on the counter. Check out the three safe ways to thaw frozen foods.

In the Refrigerator

Place food on the lowest shelf until it is no longer frozen. It will then keep for 2–5 days.

Submerged in Cold water

Submerge food, in an airtight container or leak-proof bag, in cold water. Change the water every 30 minutes to keep thawing. Cook immediately.

In the Microwave

Cook microwave-defrosted foods right away after thawing. Some parts of the food may have started cooking while defrosting.

Should I wash my meat before I cook it?

Do not wash your meat before cooking it.

Washing actually spreads the germs all around your kitchen.

Cook to the safe internal temperature to kill bacteria. Chicken, for example, should be cooked to 165℉.

Kids in the Kitchen

Eating healthier is easier when you do it together. Follow these tips to get everyone in on the fun.

What Each Age Can Do

Help kids develop a love of healthy foods by teaching them to create meals with you.

Tips That Work for All Ages

Start simple. Make recipes with just a few steps until you learn what each child can do.

Let your experience be your guide. Adjust the tasks you assign based on your child’s skills.

Supervise. Make sure kids know the rules of kitchen safety from the start.

Kids can also help set and clear the table, clean up and get out ingredients and put them away.

Tips for Junior Shoppers

Kids are more likely to eat food that they choose. Here’s how to get them excited about helping.

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Get Kids Cooking

Let kids unleash their creativity in the kitchen. Ask for their help making these fun, easy recipes.

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DIY Popcorn

Add ⅓ cup of kernels to a microwave-safe bowl. Cover and heat on high 2-3 minutes or until popping slows.

Nut Butter and Jelly Sandwiches

Little sandwiches built from slices of banana, strawberry and peanut butter as the “glue.”

Animal Face Toast

Decorate toast with nut butter and fruit in the shapes of your favorite animals.

Banana Drop Cookies

These healthier cookies have just three ingredients and are easy to whip up quickly.

Brussel Sprout Chips

Roasting the outer leaves of brussel sprouts turns them into crunchy chips kids love.

Campfire Banana

Slit a banana and bake in the oven with your favorite toppings for a fun, kid-friendly dessert.

Cookie Cutter Pancakes

Pour batter into cookie cutters to form fun shapes kids will love.

Sandwich Shapes

Use a cookie cutter or knife to slice sandwiches into fun shapes.

Cucumber Sammies

Slice and stack cucumbers, cheese, and deli meat for a delicious and fun snack.

Silly Snacks

Make eating fun by drawing faces on the outside of cheese sticks, fruit cups and fruit peels.

Homemade Popsicles

Mix fruit with your favorite 100% juice or low-fat yogurt. Add a popsicle stick and freeze for a cool treat.

PB&J Sushi

Sandwich nut butter and jelly between flattened bread (crusts removed). Roll up and slice into three pieces.

Easy Homemade Pizza

Add your favorite pizza toppings to a bagel or English muffin and bake.

DIY Popcorn

Add ⅓ cup of kernels to a microwave-safe bowl. Cover and heat on high 2-3 minutes or until popping slows.

Nut Butter and Jelly Sandwiches

Little sandwiches built from slices of banana, strawberry and peanut butter as the “glue.”

Watch These Videos for Even More Tips on Getting Kids in the Kitchen

Infant Feeding

Nutrition information to help you give your little ones a healthy start.

Safe Start to Fruits and Vegetables

Introducing solid foods to your baby can be nerve-racking. Never fear though! With fresh, frozen or canned options, there are plenty of ways to get your baby on solids. Each child is different, so use the chart below as a guide to introducing each food safely to your child.

Infant

~6 months

Sitting solo
No teeth

Toddler

~12 months

Crawling\Toddling A few teeth

Older Toddler

~18 months

Walking Molars

Pre-Schoolers

3+ years

Very active
Many teeth

Food	Soft, Mashed Pureed	1/2 in. for soft 1/4 in. for firm	1/2 in. for all	Larger chunks Halves
Banana
Bell Pepper
Mandarin Orange
Carrot
Pineapple
Mango
Celery
Broccoli
Blueberry
Grape

How to Make Baby Food

Making baby food yourself can cut down on food costs, help the baby learn to eat like the rest of the family, and get the baby nutrients without added chemicals or fillers. First, wash hands and work spaces thoroughly. Then, follow the chart below.

To make…	Prep	Cook	Blend
Fresh Fruit and Vegetables	Wash, peel, and remove any core or seeds.	Cook food until tender. Boil in a small amount of water. Or, try steaming or baking.	Use a blender, fork, or food grinder to mash the food until it is smooth. Add liquid, such as water, formula, or breast milk, to thin as needed.
Canned or Frozen Produce	Be sure it has no added salt, sugar, fat, or spices.
Meat, Poultry, or Fish	Remove bones, skin, and fatty parts.

Keep Baby Food Safe

Throw these together with some pre-cooked ingredients or leftovers for simple, fast meals.

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Turn dish often to prevent hot spots. Stir well, let sit for a few minutes, and test for temperature.

Let food cool so it does not burn your baby’s mouth and throat. Taste-test the temperature before serving.

Give your baby one new food at a time. Wait a few days before starting a new food. Watch for any allergic reactions. Do not serve any mixed- ingredient foods until you have served each ingredient on its own.

Refrigerate baby food that is not eaten right away. Use meat, poultry, fish, or egg yolks within 1 day. Use all other baby food within 1–2 days.

Or, store in the freezer up to 1 month. Freeze in clean ice cube trays. Store frozen cubes in a bag labeled with the date the food was frozen.

Reheat stored baby food to at least 165°F. Let cool to a safe temperature before serving.

Place a small heat-safe dish in a small pot. Add about an inch of water. Bring water to a simmer. When food is warm, remove from pot. Stir and test for temperature.

Turn dish often to prevent hot spots. Stir well, let sit for a few minutes, and test for temperature.

Let food cool so it does not burn your baby’s mouth and throat. Taste-test the temperature before serving.

Even More Feeding Tips for Baby

As your baby matures, slowly start letting them try healthy foods from the family table.

Set aside some food for baby before adding sugar, salt, or heavy spices for the rest of the family.

To save time and money, you can even make baby food from some of the fruits, veggies, and protein foods you are already preparing for your family.

Child Food Safety

Make eating safer for your kids with these food safety basics.

How to Spot a Food Allergy

Learn about the most common food allergies and how to know if your child is having a reaction.

What are the Most Common Food Allergens?

A food allergy is a reaction that happens when the body’s immune system mistakes a food for something harmful. The eight most common food allergies are:

How Do You Spot an Allergic Reaction?

Symptoms start within minutes of eating the allergen, and show up no more than 2 hours later. Most symptoms are mild, but some can be life-threatening.

Can My Child Outgrow an Allergy?

Children often outgrow allergies to milk, eggs, soy and wheat. Allergies to peanuts, tree nuts and fish usually last. Shellfish allergies often start later in childhood or adulthood.

How Do I Know if My Child Has a Food Allergy?

Follow the steps below.

Offer one new solid food at a time to your infant to see how they react

Wait a few days before offering another new food

Work with your pediatrician to find out which food(s) caused the allergic reaction

Get more information at American Academy of Allergy, Asthma & Immunology or The Food Allergy & Anaphylaxis Network

How to Keep Kids Safe from Choking

Learn how to keep little ones safe during meal times.

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Have Them Eat Slowly

Chew each bite thoroughly without rushing.

Take Small Bites

Make sure kids eat small amounts, one bite at a time.

Watch Them Closely

Stay with your child while they are eating.

Make Sure They Sit Up

No eating while lying down, walking, or running.

Have Them Stay Calm

No yelling or horseplay while eating.

Have Them Eat Slowly

Chew each bite thoroughly without rushing.

Take Small Bites

Make sure kids eat small amounts, one bite at a time.

How to Prepare Food Safely

Learn what foods can cause choking hazards, and how to prepare them in a way that is safe for your child.

Choking Risk	Examples	Safe Solution
Shape Marble-sized or round foods can get stuck in a child’s throat.	Dried fruit Hot dogs	Cut into short strips rather than round pieces.
Smooth and Slippery Smooth foods can slip down a child’s throat before they have a chance to chew.	Cherry tomatoes Cooked pasta	Quarter the food or chop into small pieces.
Sticky Sticky foods can “ball up” in the airway and get stuck.	Peanut butter Fruit roll-ups	Spread thinly on crackers or bread. Or, cut into small pieces.
Hard to Chew Foods that take a long time to chew or are hard to break down can get stuck.	Bagels Large pieces of meat	Cut into small pieces.
Hard and Crisp Foods that break into chunks may slip into the throat before they are chewed.	Pretzels Chips Raw carrots Other raw vegetables	Cook until soft enough to pierce with a fork. Or, break into small pieces.

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Simple Tips to Feed Your Family Well

Budget Hacks

How to Stretch Your Ingredients

Vegetables

Vegetables

Fruit

Fruit

Stale Bread

Stale Bread

Chicken

Chicken

Eggs

Eggs

Beans

Beans

How To Choose Budget-Friendly Foods

How to Compare Prices

15 oz Brand A Peanut Butter

40 oz Brand B Peanut Butter

Let’s try it by comparing these carrots!

5 lbs Carrots

10 oz Shredded Carrots

Tips for Shopping Trips

Learn more ways to eat healthy on a budget, check out these videos.

Time Savers

The Freezer Is Your Friend

How to Cook Vegetables Three Ways

Veggie Cooking Method

Approximate Cook Times

Vegetables

Simmer on Stove

Bake at 450°

Microwave

How to Make Cleanup Easy

How to Make Meals Fast

Grab-and-Go Breakfast Ideas

Plan Your Shopping Trip

Get fresh ideas, tips and recipes for meal prep with these videos!

Parenting Shortcuts

Raising a Healthy Eater

Change Negative Phrases into Positive Ones

Instead of: “Eat that for me.”

Try: “This is a kiwi. It’s sweet like a strawberry.”

Instead of: “Take one more bite before you leave the table.”

Try: “Is your stomach telling you that you’re full?”

Instead of: “See, that didn’t taste so bad, did it?”

Try: “Everybody likes different foods, don’t they?”

Instead of: “Stop crying and I will give you a cookie.”

Try: “I am sorry you are sad. Let me give you a big hug.”

Instead of: “No dessert until you eat your broccoli.”

Try: “We can try broccoli another time.”

Tips for Picky Eaters

Take Veggies from "Yuck" to "Yum"

How much food from each food group?

I’m Worried My Child Isn’t Eating Enough

Each child is different; what they need can vary based on their age and gender.

Food intake is impacted by activity level and can vary from day to day.

Let your child serve themselves and allow them to stop eating when they’re full.

Cooking Basics

Knife Skills

Cooking Terms

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Bake

Boil

Broil

Brown

Chop

Dice

Grill

Knead

Mince

Mix

Poach

Roast

Sauté (pan fry)

Simmer

Slice

Steam

Whisk

Teaspoon