Helpful Hints to Fill Your Basket -- November 2010

Ashley Powell  |  12/1/2010 9:20:54 PM

In this article:
Turkey Talk
Leftover Guidelines

Turkey Talk

      • Allow 1-1 ¼ pounds of turkey per person.
      • Turkey should be cooked to an internal temperature of 165 F. Use a meat thermometer to make sure!
      • The USDA and the National Turkey Federation offer these guidelines for roasting a turkey:

      • Roasting Guidelines for a Fresh or Thawed Turkey
        Roast in a 325° F Conventional Oven on the Lowest Oven Rack

        Weight

        Unstuffed Turkey

        Stuffed Turkey

        8 to 12 pounds

        2 3/4 to 3 hours

        3 to 3 1/2 hours

        12 to 14 pounds

        3 to 3 3/4 hours

        3 1/2 to 4 hours

        14 to 18 pounds

        3 3/4 to 4 1/4 hours

        4 to 4 1/4 hours

        18 to 20 pounds

        4 1/4 to 4 1/2 hours

        4 1/4 to 4 3/4 hours

        20 to 24 pounds

        4 1/2 to 5 hours

        4 3/4 to 5 1/4 hours

        24 to 30 pounds

        5 to 5 1/4 hours

        5 1/4 to 6 1/4 hours

 

Leftover Guidelines

Storing:

• Cool leftovers quickly in the refrigerator or freezer.

• Do not let food cool on the stove or counter.

• Always follow the two hour rule – don’t leave food out at room temperature for longer than two hours.

• Place hot foods in smaller, open containers in refrigerator to cool; cover with lid once cooled.

Reheating:

• Bring sauces, gravies and soups to a boil.

• Heat all leftovers until they are hot all the way through to 165 F on a thermometer.

• If reheating in a microwave, cover with plastic wrap or the lid.

• Stir food at least once during reheating in microwave.

• Always eat leftovers in one to two days or freeze.

The U.S. Government recommends eating foods from major food groups plus oils each day to get all the nutrients you need.

The Grains Group gives you carbohydrates for energy and vitamins such as folic acid, B vitamins and minerals. Whole-grains foods such as whole wheat bread, brown rice, and oatmeal also have fiber that helps protect you against certain diseases and keeps your body regular. Fiber can help you feel full with fewer calories. Half of the grains you eat should be whole grains.

The Fruit and Vegetable Groups give you: vitamins such as vitamin A and C and folic acid; minerals such as potassium and iron; fiber; and other nutrients that are important for good health. They can also help protect you against disease and keep your body regular.

The Milk Group gives you minerals such as calcium and vitamins such as vitamin D to build strong, healthy bones and teeth. Foods in this group also have carbohydrates for energy and protein for important body functions. Whole-milk and milk products contain more fat, so it’s a good idea to choose low-fat or fat-free dairy foods. If you are lactose intolerant, try dark green leafy vegetables, broccoli, strawberries, fortified cereals/orange juice as a source of calcium.

The Meat and Beans Group gives you protein, fat, vitamins and minerals such as iron. Meats, especially high fat process meats such as bologna, contain unhealthy fats, so it’s a good idea to limit these or try lower fat varieties like salmon or chicken without the skin.

Oils and Fats give you some vitamins such as vitamin E but they also provide calories. For a healthier heart, it’s very important to limit saturated fats and cholesterol, which are found in whole milk products, many meats, and butter. (Tip: Canola and olive oils are low in saturated fat.) It's also important to to limit trans fats, which are found in many processed foods, such as cookies, crackers, and fried snacks like potato chips, margarine and shortening and animal products.

For more information, visit the U.S. Department of Agriculture’s Steps to a Healthier You at http://www.mypyramid.gov or call 1-888-779-7264.

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