1. SLOW COOKER BASICS Lesson 3: Cooking Healthy COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

2. We will discuss: Reducing sodium Reducing fat and cholesterol Increasing fiber Modifying a recipe COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

3. Cook it Healthy! COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

4. Sodium COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY Limit to about 1 tsp or 2,300 mg per day

5. Hidden Sources of Sodium COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

6. Where’s the Salt? COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY Sodium - 890 mg. 37%

7. Reducing Sodium COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

8. Fats COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY Limit to not more than 30% of your daily calories.

9. Sources of Fat COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

10. Finding the Fat COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY Total Fat 6.5 gm 10% -- Saturated Fat 2.5 gm -- Trans Fat 1.0 gm Cholesterol 30.0 mg 10 %

11. Reducing Fat and Cholesterol COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

12. Fiber COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

13. Sources of Fiber COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

14. Finding Fiber COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY Choose products that have 3 grams of fiber or more per serving

15. Increasing Fiber COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

16. Cooking Beans COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

17. Cooking Rice and Pasta COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

18. Adapting Recipes COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY In Oven Recipe says: Cook in Slow Cooker on Low: Cook in Slow Cooker on High: 15 to 30 minutes4 to 6 hours1½ to 2 hours 35 to 45 minutes6 to 10 hours3 to 4 hours 50 minutes to 3 hours 8 to 16 hours4 to 6 hours

19. Modifying Your Recipe COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

20. What questions do you have? COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY

21. References COLLEGE OF FOOD, AGRICULTURAL, AND ENVIRONMENTAL SCIENCES COLLEGE OF EDUCATION AND HUMAN ECOLOGY American Heart Association, Know Your Fats, 2014. Retrieved from: http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your- Fats_UCM_305628_Article.jsp Iowa State University Extension, Slow Cookers, revised August 3, 2012. Retrieved from: http://www.extension.iastate.edu/foodsafety/consumers/index.cfm?articleID=150&parent=1 http://www.extension.iastate.edu/foodsafety/consumers/index.cfm?articleID=150&parent=1 Ohio State University Extension, Modifying a Recipe to be Healthier, HYG-5543-06. Retrieved from: http://ohioline.osu.edu/hyg- fact/5000/pdf/5543.pdfhttp://ohioline.osu.edu/hyg- fact/5000/pdf/5543.pdf Purdue Extension, Eating Right with Your Slow Cooker, accessed on April 4, 2014. http://www3.ag.purdue.edu/counties/orange/Documents/SlowCookerGuideAndRecipes.pdf http://www3.ag.purdue.edu/counties/orange/Documents/SlowCookerGuideAndRecipes.pdf University of Minnesota Extension, Slow Cooker Food Safety, Fall 2012. http://www1.extension.umn.edu/food-safety/preserving/safe-meals/slow-cooker-safety/docs/FS-fall-2012.pdf USDA Food Safety and Inspection Service, Slow Cookers and Food Safety, revised February 17, 2012. http://www.fsis.usda.gov/Fact_Sheets/Focus_On_Slow_Cooker_Safety/index.asp http://www.fsis.usda.gov/Fact_Sheets/Focus_On_Slow_Cooker_Safety/index.asp USDA Center for Nutrition Policy and Promotion, Choosing Whole Grain Foods, 2012. Retrieved from: http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet22ChoosingWholeGrainFoods.pdf Written by: Linnette Goard, Field Specialist, Food Safety, Family & Consumer Sciences, Ohio State University Extension; Christine Kendle, Extension Educator, Family & Consumer Sciences, Ohio State University Extension and Joanna Rini, Extension Educator, Family & Consumer Sciences, Ohio State University Extension.