jhancock@journalnet.como

POCATELLO - As part of his community nutrition course requirement, Aaron Newman, a dietetics major at Idaho State University, gave a lecture Friday to several people at the First Presbyterian Church, instructing them on ways to eat healthy on a budget.

Among the suggestions Newman made included shopping in the perimeter of the grocery store, using a list when shopping, basing meals around whole grains and vegetables with smaller portions of meat and going meatless once in a while.

"Plan a couple of meatless meals each week," he said. "Meat can get a little expensive. You can also make those dishes in bulk and continue to eat them throughout the week."

He also suggested freezing some of the leftovers for an extended life.

With your list in hand based on your menu plan prepared in advance, Newman also advises you make your way through the store as quickly as possible and don't shop when hungry.

Before focusing on healthy eating on a budget, Newman also passed down several tips for handling food, including proper storage and cooking temperatures to avoid bacteria growth and suggested cooling techniques.

"You really want to stay away from the danger zone," Newman said of temperatures between 41 degrees and 135 degrees. "That's the temperatures where bacteria and other organisms are likely to grow."

He advised that people should thaw their foods in a refrigerator and avoid leaving them out on the counter more than two hours. He also suggested preparing foods in batches.

"Don't leave the chicken sitting on the counter while you are cutting vegetables," he said.

When it comes to cooling the foods, he suggested to get all foods below that magic 41 degrees mark and out of the danger zone. He said separating larger foods into smaller portions will help them cool faster.

"You don't want to take that big turkey, wrap some foil on it and throw it in the refrigerator," Newman said. "You want to cut it up into smaller pieces."

Newman said he's only required to give the presentation once as part of the curriculum for his bachelor's degree.

"But if it's needed, I'll do it again," he said.