SUGAR COOKIES

SUGAR COOKIES

SUGAR COOKIES

4 Servings, 3 cookies each, plus 4 servings for
another meal or snack
Margarine 1/3 cup
Powdered sugar 2/3 cup
Eggs 2
Vanilla 1/2 teaspoon
Flour 1 cup
Baking powder 1/2 teaspoon
Baking soda 1/8 teaspoon

PREPARATION TIME: 15 MINUTES

COOKING TIME:ABOUT 10 MINUTES EACH BATCH

1. Preheat oven to 375˚ F.
2. Mix margarine and powdered sugar together
thoroughly.
3. Add eggs and vanilla. Beat until blended. Add
dry ingredients and blend well.
4. Shape dough into 24 one-inch balls and place on
ungreased cookie sheets. Crisscross balls by
using fork prongs.
5. Bake until lightly brown, about 10 minutes.

PER SERVING:

Calories 190
Total fat 10 grams
Saturated fat 2 grams
Cholesterol 53 milligrams
Sodium 167 milligrams

FOOD LISTS

The following two food lists show you all of the
foods you would need to prepare each week of
sample menus on pages 14 to 17 for a family of four.


• IMPORTANT: The food lists are not shopping
lists. Your shopping list will contain only those
items that you do not have on hand. Also,
sometimes you may need to buy more food than
the menu or recipe calls for because of the package
size.
• The food lists contain large amounts of nutritious,
low-cost foods such as potatoes, macaroni, and
rice. Foods with little or no nutritional value—such
as soft drinks, coffee, and tea—are not included.
• Depending on where you live and shop and the
season of the year, the cost of foods on the lists
will vary.

FRUITS AND

VEGETABLES

Fresh:
Apples (6 small)
1 lb 8 oz
Bananas (11 medium)
2 lb 12 oz
Melon 1 lb
Oranges (26 small)
5 lb 7 oz
Cabbage 4 oz
Carrots 1 lb 4 oz
Celery 3 oz
Green pepper 3 oz
Lettuce, leaf 4 oz
Onions 2 lb 8 oz
Potatoes 11 lb 14 oz
Zucchini 7 oz
Canned:
Applesauce 2 oz
Peaches 1 lb 10 oz
Pears 13 oz
Green beans 12 oz
Spinach 10 oz
Tomato paste 6 oz
Tomato sauce 1 lb 1 oz
Tomato soup 10.5 oz
Frozen:
Orange juice,
concentrate
(8) 12-oz cans
Green beans 5 oz
Peas 5 oz
BREADS, CEREALS,
AND OTHER GRAIN
PRODUCTS
Bagels, plain,
enriched (8) 1 lb
Bread crumbs 2 oz
Bread, white,
enriched 2.2 lb
English muffins 8
Bread, French,
enriched 8 oz
Hamburger buns,
enriched 8
Crackers, snack,
low salt 4 oz
Oatmeal, quick,
rolled oats 3 oz
Ready-to-eat cereal
(flakes) 6 oz
Barley, pearl 4 oz
Flour, enriched l lb 8 oz
Macaroni, enriched
1 lb 11 oz
Noodles, yolk-free,
enriched 2 lb 3 oz
Rice, enriched 2 lb 5 oz
MILK AND CHEESE
Evaporated milk16 fl oz
Milk, 1% lowfat
2-1/2 gal
Milk, whole 3 qt
Cheese, cheddar 8 oz

MEAT AND MEAT

ALTERNATES

Beef chuck roast 2.5 lb
Beef, ground, lean 2.4 lb
Chicken, fryer 1.5 lb
Fish
Breaded portions,
frozen 1 lb
Cod, frozen 1 lb
Tuna fish, chunk-style,
water-pack 12 oz
Turkey breast 2 lb 4 oz
Turkey, ground 2 lb
Turkey ham (deli) 11 oz
Beans, kidney,
canned 1 lb 11 oz
Beans, lima, dry 6 oz
Beans, northern,
canned 9 oz
Beans, garbanzo
(chickpeas), canned
10 oz
Eggs, large 15
FATS AND OILS
Margarine, stick 7 oz
Shortening 2 oz
Salad dressing,
mayonnaise-type 1 lb
Vegetable oil 9 fl oz
SUGARS AND SWEETS
Sugar, brown 2 oz
Sugar, granulated 1 lb
Chocolate pudding,
instant 3 oz
Lemonade
(ready-to-drink) 1 gal

OTHER FOOD ITEMS

(Small amounts are
used in preparing the
recipes and other foods
in the menu, purchase
as needed.)
Baking powder
Baking soda
Beef bouillon cubes
Black pepper,
red pepper
Catsup
Chicken bouillon cubes
Chili powder
Cinnamon
Cornstarch
Cumin
Dry mustard
Gelatin, unflavored
Lemon juice, bottled
Onion powder
Oregano
Paprika
Parsley flakes
Salt
Soy sauce,
reduced sodium
Sweet pickle relish
Vanilla
Vinegar

HOW WERE THESE MENUS

AND RECIPES DEVELOPED?

The menus and recipes in this booklet show one
way to meet nutrition recommendations from
the Dietary Guidelines for Americans, the USDA
Food Guide Pyramid, and the 1989 Recommended
Dietary Allowances. These menus and recipes
specifically show ways you can cut back on fat,
sugars, and salt on a limited food budget.
The list of foods and amounts used for these menus
and recipes reflect the amount of food that could be
used for 1 week for a four-person family with two
adults and two children ages 6 to 11. Pregnant or
nursing women and others with special health
conditions may use these menus and recipes also, but
may need additional foods or supplements.