Time-saving strategies to help
you Cook Smart(er)!
When you’re pressed for time (and who isn’t), it’s a challenge to get
wholesome meals on the table night after night. This booklet will help
you tackle dinner dilemmas with tips and strategies to make cooking
more efficient.
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Cook Smart strategies help you get nourishing meals on the table with less
fuss and less stress! Here's how...
Make it homemade
It’s good for the budget, good for the planet and good for your
family’s health. After all, making meals at home from fresh
in-season ingredients is one of the best strategies for eating
well and reducing your food waste. And if we cook smart we
save time by getting a ‘free lunch’ (or dinner) from the leftovers!
Reality Check: Canadians get close to half their calories from ultra processed foods
such as: doughnuts, pop and salty snacks. For children ages 9 to 13 years of age,
that number rises to 57%.
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Secret to healthier meals
Here's how to picture a healthy balanced meal: fill half your
plate with seasonal veggies (or fruit), a quarter of the plate
with whole grain, and dedicate the remaining quarter to a
hunger-curbing quality protein like beef. Beef delivers the
full nine essential amino acids your body needs to build and
repair, with more than 3 times the iron and 7 times the
vitamin B 12 of chicken. Beef is a nutrient-dense, powerful
protein package.
Get started
This booklet is a sample of 3 strategies (and recipes) to help
you cook smart. For many more, visit the Cook Smart
resources at ThinkBeef.ca.
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Source of nutrient values: Health Canada, Canadian Nutrient File, 2015, food codes: Beef 6172, Chicken 842
Beef, composite cuts, steak/roast, lean and fat, cooked. 1 serving=75 g, 2.5 mg iron, 1.83 µg vitamin B12.
Chicken, broiler, breast, meat, roasted. 1 serving=75 g, 0.78 mg iron, 0.26 µg vitamin B12.
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