Eating Right 
Kathy Munoz, Brittany Kutz, Faith Myers 

 
 

Outline  
Page 2 ………………………………....……………… Introduction  

Page 3-6 ………………………………………….…… Helpful Tips 

Page 1-9 …...…………………………………….….... How to make food last longer 

Page 10-11 …………………………………….......…. The Grocery List  

Page 12-22 ……………………………………...…..... Recipes 

Page 23-26………………………………………...….. Children Recipes  

 
 
 
 
 
 
 
1   

 
 Introduction 
Hello! Welcome to our Eating Right booklet.  

There are four of us from our Community Nutrition class that are working on this project 
together and we are in the dietetic program at the University of Memphis. Our group 
consists of Brittany, Kathy, Faith, and Jazmine. We were all very grateful for finding this 
community partner and for the chance to help others with our knowledge in nutrition. 
We were especially thankful for Abigail Roche who is the Nutrition Coordinator at this 
institution for being so helpful and welcoming to us.   

Friends For Life is an HIV clinic in downtown Memphis. It helps prevent the spread of 
HIV and also helps those already affected to live a healthier life. They improve health 
and wellness to everyone that they serve and it is a holistic client basis approach to gain 
one on one contact. The most important part, is that they work off of grants, meaning 
that all of their services are completely free to the Memphis community!  

Where we come into play 

Friends for Life has a program that allows eligible clients to receive an entire bag of 
groceries for up to 22 weeks. This of course is overseen by the nutrition coordinator, 
which would be Abigail. We came up with the idea for this booklet based on the fact that 
meanwhile people are receiving groceries that can fuel and support their bodies, they 
might not know what to do with them once they leave.  

Our project for this class consisted of finding a community partner to collaborate with 
and build a nutrition component for that institute. We decided to make this booklet in 
the hopes of helping people figure out what to do with grocery items once they receive 
them. Throughout this booklet, you will find many helpful tips when it comes to handling 
and preparing different foods.   

 
 
2   

 
 Where to Start 

These are the daily recommended values for each food group for a healthy
diet.

Grains: Daily Protein: Daily

-Men: 7 ounces -Men: 6 ounces

-Women: 6 ounces -Women: 5 ounces

(Think bread, pasta, good thins) (Think any type of meat!)

Fruits: Daily Dairy: Daily

-Men: 2 cups -Men: 3 cups

-Women: 1 ½ -2 cups -Women: 3 cups

(Think apples, peaches, pears, bananas)
Vegetables: Daily
-Men: 2 ½ cups
(Think milk, cheese, yogurt)
Fats: Daily
Use sparingly
(Think cooking oils, salad dressing)

-Women: 2 cups

(Think greens, green beans, peas, squash)

3   

 
 Why is eating healthy important?
When you are battling any kind of illness, your immune system works triple
times as hard to fight off infections, -this takes a lot of energy (measured in
calories from food). This means that often times, you need to eat more
nutrients than normal.

● There are several nutrients your body needs to fight off different bacterias that
you could be exposed to.

● Foods full of nutrients helps the body’s immune system fight off infections. For
example;
1. Protein builds muscles and a strong immune system
2. Carbohydrates including starches and sugars, gives you energy
3. Vitamins regulate your body
4. Minerals make up body tissues

4   

 
 THINGS TO AVOID
- AVOID ​eating anything raw! Raw eggs, seafood, and meats can all
carry dangerous bacteria that can attack your immune system!!

- Wash cutting boards after each use, and between uses if you are
cutting meat. ​DO NOT​ cut other foods on the same surface that raw
meat was cut on. Bacteria can spread this way as well.

- Wash fruits and vegetables really well! And drain and rinse canned
fruits and vegetables too!

- Water safety is ​IMPORTANT!! - DO NOT​ drink water from ponds,

lakes. Drink water only from water bottles or boiled water. Parasites
can live in uncured water and can be very dangerous. ​AVOID
unpasteurized juices!

- Wash your hands!

5   

 
 Groceries on a Budget!

There are several ways to shop for healthy food on a budget. Here are
some tips!

● Buy fruits and vegetables in season. -Buying foods that are in season
are usually cheaper, more flavorful, and more fresh! You can buy
fresh produce and freeze it so that it will last longer!

In Season for the month of May: Zucchini, Okra,

Artichokes, Asparagus, Peas, Broccoli, Lettuce, Cherries,
& Pineapples.
● Determine where to shop! -Many stores like save-a-lot, aldi’s- and
superlo have a great selection of reduced priced groceries!

Save-A-Lot: 9 locations in the memphis area.

ALDI: 9 locations in the memphis area.

Superlo: 3 locations in the memphis area.

Become apart of the AARP snap program for Kroger grocery vouchers!

6   

 
 Storing your food to last longer!
*Freeze your leftovers in a container or ziplock bag

*Freeze produce to make them last longer

*Freeze meat if you are able, to make it last longer

*Do not thaw meat by leaving it out on a counter all

day! Thaw it in the refrigerator or under running water

*Always make sure everything is sealed off from open

air. Especially for the tips up above!^

*Store dry rice, beans, and powders in a sealed

plastic container or Ziplock bags

7   

 
 Buy Foods that Last Longer!  
Especially without refrigeration! 
Fruits: 

● Fruits: Always buy fruits with thicker skins! These last up to a 

month.  

-Apples and oranges are great examples of thick skinned fruit. 

-Pears will only last about 2 weeks. & mangoes and pineapples will only last 
around 3-4 days.  

● Fruits that do not last long at all would be berries of any kind 
and bananas.  

-Strawberries, blueberries, raspberries, and bananas will not last long. Berries 
tend to get moldy very quickly.  

Vegetables:  

● -These vegetables do not need to be refrigerated if you put them 

in a cup with some water, they will last up to a week on the 
counter.  

Lettuce, celery, kale, cauliflower, cabbage, herbs, and broccoli. 

● -These vegetables will last 1-2 months 

-Sweet potatoes, potatoes, garlic, and onions. 

● These will last anywhere from 1-2 weeks 

-Tomatoes, squash, zucchini, carrots, eggplants, and peppers. 

8   

 
Dairy: 

● When it comes to milk, it just has to be refrigerated. If you use it in

small quantities for cooking, then buy it and use it the same day and
buy small containers. If you need more milk, the best thing is to use
powdered milk or canned or other milk that is packaged for
shelf-storage.

-Salted butter can actually keep unrefrigerated for up to 2 weeks, although if you have a
cooler place, such as a cool basement or cellar, that would help extend the shelf-life.
The same can be said for a number of different cheeses, particularly hard cheeses.

Protein: (Meats)

● Fresh meat WILL NOT last without being refrigerated.

-Buy canned meats and dried meats!

-Canned tuna, spam, jerky, and canned chicken are some great examples

9   

 
 Grocery List​: 
A full grocery bag to sort through! What now?? 

The List:  
2 Beef Stews  Crackers  
2 Pork and Beans   Raisins  
1 Turnip Greens  Corn  
1 Peach can   Carrots  
2 Green Beans   Peanut Butter 
Chicken Noodle Soup  Pears 
2 Pasta Packages   Peas  
2 cans of Chicken and tuna   Beans  
 

 
We will be providing you with recipe examples on how to use your 
groceries to make yummy and nutritious meals!  
In the next few pages you will find recipes for some adult friendly 
meals, and more towards the end, you will find child friendly meals!  

10   

 
 Other Grocery Options 
What if I need other food with my grocery bag? Here’s a 
few things that might be good for you! 

Canned Beans​: under $2 

Bananas​: about .36 each 

Peanut Butter​: about $2.50 

Yogurt​: 6oz is about .60 

Broccoli​: a bunch is about $2.50 

Eggs​: 1 egg is about .11 (less than $2.50 for dozen in store) 

Tuna​: under $1 per can (buy in packs to save more $$) 

Potatoes​: about .40 each 

Whole Grain Pasta​: 1 box under $2.50 

 
 
 
 
Other Tips! 
 
-use a can of Sloppy Joe mix (under $2.50) or make Chili to stretch 
ground beef or turkey  
 
-buy store brand items instead of name brand 
 
-find coupons in the paper 

11   

 
 

Recipes 
A collection of recipes are given on the next few pages 
to give ideas for new things to try.  
 

In your bag you might find different types of meat, fruit, and
vegetables with all the canned goods!

Your grocery list changes a little each month so use what you have
and get creative!

YOU become the chef!

12   

 
Beef Stir Fry

Ingredients:

·​ ​1 Pot Roast

·​ ​1 cup celery, chopped (2 stalks)

·​ ​1 cup carrots, sliced (5-10 baby carrots)

·​ ​1 bell pepper, sliced

·​ ​1 onion, halved and sliced

·​ ​1 cup cabbage, sliced

·​ ​1 head broccoli, chopped

·​ ​2 tbsp cooking oil

·​ ​Pinch salt and pepper

·​ ​3 tbsp soy sauce

·​ ​1 tsp sesame seed oil

Directions:

1.​ ​Take your meat and cut into thin slices, season with salt and pepper

2.​ ​Cut all your veggies into one-inch long strips

3.​ ​Take your cabbage and cut into bite site

4.​ ​Stir fry your meat first, then add your veggies

5.​ ​When adding the cabbage, take about three tablespoon of water then cover.

6.​ ​Add your seasoning and cook ‘til water is gone.

13   

 
 Better than Takeout Chicken Fried Rice

Servings: 16

Serving size: 1 cup of fried rice

·​ ​8 cups of rice, prepared (Instant rice= 4 cups of uncooked rice/4 cups of

water)

·​ ​6 (3 oz.) cans of chicken (drained)

·​ ​2 cups of peas and carrots frozen

·​ ​1 cup onion chopped

·​ ​4 cloves garlic, minced

·​ ​4 eggs

·​ ​3 tablespoons sesame oil

·​ ​3 tablespoons olive oil

·​ ​½ cup soy sauce

Instructions

1. Prepare rice according to package instructions to yield 8 cups cooked rice

2. Heat sesame and olive oil in a skillet on medium heat

3. Add onion, garlic, peas, and carrots. Stir fry until tender.

4. Drain and cook chicken in large skillet with a little olive oil.

5. Crack eggs into small skillet and scramble.

6. Add rice, chicken, eggs and soy sauce to skillet. Stir in soy sauce and remove
from heat.

7. Serving size is 1 cup.

14   

 
 Buffalo Chicken Dip

INGREDIENTS:

·​ 4 oz. (half a block) cream cheese, softened

​

·​ 1 cup plain Greek yogurt

​

·​ 1 cup shredded part-skim Mozzarella cheese

​

·​ 1/2 cup hot sauce (Frank’s is a good option)

​

·​ 1 Tbsp. ranch seasoning

​

·​ 3 cups shredded cooked chicken

​

Microwave for 30 seconds, serve with celery, carrots, and chips

15   

 
Chili!

Makes 12 servings

Ingredients

·​ 1
​ - 24oz can of ground pork

·​ 1
​ onion, chopped

·​ 3
​ stalks celery, chopped

·​ 1
​ 1.5 oz packet of chili seasoning mix

·​ 2
​ – 15 oz cans of pinto beans

·​ 2
​ – 15 oz cans of corn

·​ 2
​ – 10 oz cans of Rotel (with chilies)

·​ 3
​ oz of tomato paste if desired

Directions

1. Cook pork, onions, and celery in skillet on medium-high heat

2. Once pork has started to turn brown, add seasoning, stir for about 30 seconds

3. Add rest of ingredients (you can drain the beans and rinse to reduce some sodium
content)

4. Continue to cook on medium-high heat until flavors blend together and the chili
reaches desired consistency

Can freeze leftovers and microwave later for a quick meal

Feel free to top with non-fat sour cream or plain Greek yogurt to add creaminess

16   

 
Southwestern Me Crazy Bowl 4 servings

Ingredients

o​ 2
​ cans of black beans (drained and rinsed)

o​ 2
​ cans of corn (drained and rinsed)

o​ 2
​ green bell peppers, chopped

o​ 1
​ onion, chopped

o​ ½
​ pound ground turkey

o​ ½
​ tsp salt-free taco seasoning

o​ ½
​ cup salsa

o​ ½
​ cup Greek yogurt

o​ J​ uice of one lime

o​ 2
​ cups of shredded cabbage

Directions

1.​ H
​ eat ground turkey on medium heat and cook until turkey is golden brown.

2.​ ​Cook for about 3-5 minutes and add chopped bell peppers and onions. Cook until
soft. Add salt-free taco seasoning.

3.​ D
​ rain black beans and corn, rinse then set aside.

4.​ S
​ hred the cabbage until you have close to two cups.

5.​ M
​ ix the beans and corn with the cooked turkey in the pan.

6.​ M
​ ix the salsa, Greek yogurt and lime juice.

7.​ L
​ ayer bowl with beans and corn, turkey mix, cabbage, then creamy salsa, ENJOY!

17   

 
Dirty Rice – Memphis Style

Ingredients

o​ 1
​ ½ pound ground pork (canned)

o​ 1
​ yellow onion, chopped

o​ 1
​ green bell pepper, chopped

o​ 3
​ celery stalks, chopped

o​ 2
​ cloves garlic, minced

o​ ½
​ teaspoon red pepper flakes

o​ ½
​ teaspoon ground black pepper

o​ 3
​ cups chicken stock (24 oz bottle)

o​ 2
​ cups uncooked brown rice

Directions

1.​ ​Heat a large skillet over medium-high heat and stir in the ground pork, onion, green
pepper, celery, garlic, red pepper flakes and pepper.

2.​ C
​ ook and stir until the pork is crumbly, evenly browned, and no longer pink.

3.​ D
​ rain and discard any excess grease.

4.​ S
​ tir in the water and chicken stock.

Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until the rice
is tender, and the liquid has been absorbed, about 15 minutes

18   

 
Not So Fried - French Fries

Serving size: 8-10

Ingredients for Potatoes:

·​ 4​ large russet potatoes

·​ ½
​ tsp garlic powder

·​ ½
​ tsp salt-free herb blend

·​ 1​ tbsp olive oil

​Directions:

1.​ S
​ crub potatoes and pierce with fork

2.​ M
​ icrowave the potatoes for about 9 minutes, microwaving two at a time

3.​ L
​ et potatoes cool in the refrigerator for about an hour

4.​ C
​ ut potatoes into matchsticks

5.​ A
​ dd potatoes to pan with oil on high heat.

6.​ L
​ et cook in pan for 5-10 minutes until potatoes are brown

7.​ A
​ dd garlic powder and rosemary at the end

8.​ S
​ erve with creamy dipping sauce

Creamy Dipping Sauce

·​ ¼
​ cup mayonnaise

·​ 1​ cup plain yogurt

·​ 1​ tbsp honey

·​ ½
​ tsp spice of choice; such as salt-free herb blend or chili powder

19   

 
Quick and Easy Chicken Tacos

This recipe is a great base for any chicken tacos. Be creative, the possibilities are endless.

Serves 2

Calories: 422, Fat: 21%, Saturated Fat: 21%, Sugars: 3 g, Fiber: 4g/16%, Sodium: 21%

Ingredients

· 4 corn tortillas

· 2 cans chicken in water

· no-salt taco seasoning

· 2 tbsp non-fat, plain, Greek yogurt

· 1 lime, cut in half

· 2 tbsp canned or fresh pre-made salsa

· 2 tbsp shredded cheese

· ½ cup shredded cabbage

Directions:

1. Wrap a wet paper towel around 4 corn tortillas and microwave on a plate for 10 seconds.
Set aside

2. Place pan on medium-high on the stove. Spray pan with oil

3. Drain chicken and add to oiled pan

4. Add seasonings to chicken

5. Saute chicken until golden brown on the sides

6. Place chicken in the tortillas. Add 1 serving of nonfat, plain, Greek yogurt; lime juice,
salsa, cheese, and shredded cabbage to each taco.

7. Feel free to serve with side of black or pinto beans

20   

 
Tuna or Chicken Salad

Serves 2

Ingredients:

1 can tuna or chicken, drained

1 celery stalk

½ apple

½ cup plain greek yogurt

½ cup light mayonnaise

Directions:

1. Wash and dice celery and apple

2. Drain canned meat
3. Combine meat, celery, and apple
4. Add yogurt and mayonnaise
5. Mix together
6. Eat with bread or crackers

21   

 
Hamburger Skillet Supper!

● 1lb ​ground beef

● 1(3 ounce) package ramen noodles (I prefer beef flavor)

● 2 cups ​water

● 2 cups vegetables (frozen mixed veggies, thawed; peas and corn work perfect!)

DIRECTIONS

1. In a skillet, cook beef until no longer pink; drain.

2. Add noodles with contents of seasoning packet and water.
3. Bring to a boil; cook for 3 minutes or until noodles are tender.
4. Add the veggies and cook until tender, about 3 minutes as well.
5. Makes about 4 servings.
6. Here is another way to do it: Cook the beef as stated previously. During this time,
heat up a saucepan of water to cook the ramen noodles in. Rather than just using 1
packet, use 2 packets of the beef flavor ramen noodles. When cooking the noodles,
cook them without the flavoring. During this time, (after you drain the ground beef)
add the veggies to the meat and continue to cook. As the veggies become cooked,
add the two packets of flavoring to the beef-veggie mixture. The ramen noodles
don't take long to cook, so be sure to watch them. When they are done, drain them,
and add them to the beef-veggie mixture. The completed dish will have more flavor,
and more noodles for the noodle lovers! Enjoy!

22   

 
 Child Friendly Meals!
Child care nutrition is important because their bodies need nutrients to grow big
and strong!

CORN CUPS MEDLEY:

When a child eats corn they are getting vitamin A, potassium, and folate!

Ingredients-

½ cup of tomato and onion each

1 cup of zucchini

1 cup of canned corn

Olive oil to sear it all together!

Garlic Salt

Directions:

Sear the onion and the tomato together, then add the garlic salt. Add in the zucchini
and let sit on low heat for about 10 minutes. Once the zucchini is soft, add in the
corn and the garlic salt. You can drizzle cheese on top of it to make it extra tasty.
Serve with fritos.

23   

 
Beans and Cheese Tacos!

● 1 can beans, rinsed

● 3/4 cup salsa

● 1 cup of lettuce

● 8 taco shells

● 1 cup cheddar cheese

Step 1

In a small microwave-proof bowl, combine the beans and ½ cup of the salsa.
Microwave on high until hot, 1 to 2 minutes.

Step 2

Tear the lettuce into bite-size pieces.

Step 3

Divide the taco shells among 4 plates. Divide the bean mixture among the
taco shells and top with the lettuce, Cheddar, and remaining ¼ cup of salsa.

24   

 
Sweet Pea Lasagna!

● 1 10-ounce package frozen peas

● Kosher salt and black pepper

● 1 16-ounce jar marinara sauce

● 1 9-ounce package no-boil lasagna noodles

● ¼ cup shredded mozzarella

Step 1

Heat oven to 400° F. Place the peas in a colander or large strainer and run under cold
water until thawed; let drain.

Step 2

In a medium bowl, combine the ricotta, peas, and ¼ tea-spoon each salt and pepper.
Spoon half the marinara into an 8-inch square baking dish. Top with 2 layers of lasagna
noodles (4 sheets).

Step 3

Spread half the cheese over the noodles and top with a single layer of lasagna noodles
(2 sheets). Spread the remaining cheese on the noodles. Top with 2 layers of noodles
(4 sheets) and the remaining marinara.

Step 4

Sprinkle the mozzarella on top. Loosely cover with foil and bake until the noodles are
tender, 45 to 50 minutes.

25   

 
Chicken Quesadillas!

● 4 flour tortillas (8 inches)

● 2 teaspoons butter, melted

● 1 cup shredded cheddar cheese

● 1/3 cup finely chopped onion

● 1 medium tomato, diced

● 1 package (9 ounces) frozen diced cooked chicken, thawed and chopped

Directions:

Brush one side of each tortilla with butter. Place two tortillas, buttered side down, on a
griddle; sprinkle with cheese (optional, onion, tomato) and chicken. Top with remaining
tortillas, buttered side up. Cook over medium heat for 3-4 minutes on each side or until
lightly browned. Cut into wedges.Yield: 2 servings.

26