Getting Barry Healthy banner image

Getting Barry Healthy

Join Barry Roberts every Monday afternoon from 12:30 p.m. to 1 p.m. for a show called “Getting Barry Healthy with Barry Roberts”.

Barry is trying to eat healthier so why not do a show about it?

Every Monday afternoon Barry talks to experts like dieticians, personal trainers, doctors and nurses and more about health & nutrition. Anywhere from fruits and veggies to fad diets, ways to lose weight, supplements, eating better and anything that makes our life healthier.

Getting Barry Healthy Segment Stories

Below is a listing of stories for the Getting Barry Healthy segment. Please click the story title to view the full story.

Quick and Healthy Meal Ideas


Best tip first- Plan in advance! Does anyone do this already?

Have a Week’s Worth of Menus in Mind (or weekday vs weekend)
Whether you write them down or keep them in your head, you need five to seven kid-tested, parent-approved main dishes. Pick options that are easy and popular with everyone. Once you have an entrée, such as tacos, spaghetti, oven-baked chicken or slow-cooker stew, all you have to add is a vegetable and/or fruit and perhaps a whole grain roll to complete the meal.

  • Make 1 trip to the store, don’t have to be worrying or think about it all day easier to meet your budget and nutrition needs
  • Plan for eating out, soup and pie suppers, nights you have to work late etc
  • Prep tomorrow’s while you are cooking tonight’s
  • Use fresh produce early in the week, and rely on canned or frozen for later on

Keep Your Kitchen Stocked with Quick-to-Fix Foods (if you have room)
Whenever you shop, look for specials on staples (rice, pasta, beans, etc.) as well as frozen and canned fruits and vegetables with little or no added salt or sugars. Eggs, peanut butter, canned tuna etc. With a wide variety of tasty choices on hand, you’ll only have to worry about the main dish when it’s time to make dinner.

Prepare Multiple Batches of Main Ingredients
If you’re cooking ground beef, it’s just as easy to cook a double or triple batch. Freeze extra servings to reheat for tacos or casseroles. Try slicing, marinating and freezing extra beef, pork, chicken or fish for stir-fry dishes. Drop any one of these protein options into a wok or skillet for quick cooking on a busy night.

  • Make a double batch, or only serve half- lasagna example- less main entrée- more fruits and veg
  • Have to have a way to keep track of what you have- sometimes gets buried in the freezer
  • Don’t let it go too long- use within a month

Slow Cookers
Need time to prepare ahead of time- night before or that morning George Foreman Grills- Very fast, food is fresh- gets rid of lots of fat. Can be dry. Marinade in Fat-Free Italian dressing- chix and pork chops

Plan a leftover night- if you just have a serving or 2 of a variety of things, warm them up and let the family choose what they want. You may have to fill in with a sandwich or some quick pasta to round out the meal.

Breakfast for supper- Scrambled eggs and toast, Pancakes or waffles –especially if you don’t have time to make these in the am.

Breakfast –crazy time, very important, prep night before(mix pancake mix, get pans out, set table etc)

  • take breakfast to go-grab a banana, bag of trail mix or dry cereal- (recipe included)
  • Mix low-fat yogurt with whole-grain cereal, and serve with a glass of orange juice.
  • Blend low-fat milk, frozen strawberries and a banana for a 30-second smoothie to enjoy with a bran muffin.
  • Add dried cranberries and almonds to quick-cooking oatmeal.
  • Egg in the microwave sandwich – 45 sec

Quick Recipes


Here are some quick and easy recipes from Michelle Poppen, Registered Dietitian at Sanford Worthington

Pineapple Chicken
Preheat oven to 375

  • 2 lbs Skinless chicken pieces
  • 1 -14 oz can unsweetened pineapple chunks- drained
  • 1 tsp rosemary
  • ½ t paprika
  • ½ t salt
  • ¼ t pepper
  • ¼ t ground ginger

Place chicken in a baking dish. Pour drained pineapple over the chicken. In a small bowl, combine rosemary, paprika, salt, pepper and ginger. Sprinkle over the chicken. Bake, covered for 1 hour or until the chicken is no longer pink inside.

Mexican Skillet Supper

  • 1 lb ground beef
  • 1 cup chopped onion
  • 1 – 14 oz can diced tomatoes, not drained, try no salt added
  • 1 T chili powder
  • 1 ½ cups cooked rice
  • 1 cup shredded lettuce
  • 1 cup shredded cheddar cheese

First of all, before gathering any supplies, put the rice on to cook. Then brown the ground beef, and onion in a skillet. Drain any fat. Add the tomatoes and chili powder. Cook over medium heat. The rice should be ready. Stir the cooked rice into the skillet. Reduce heat to low, cover and simmer about 5 min until heated through, and any liquid is absorbed. Spoon into individual bowls and top with lettuce and cheese.

Quick Chick (from

  • ½ T cooking oil
  • 2 Skinless, boneless chicken breasts cut into 1 inch pieces
  • 1 cup chopped celery
  • ½ large onion cut into rings
  • 1 (4.5 oz) can mushrooms, with liquid (try no salt added)
  • 1 T soy sauce (try low sodium)

Heat oil in medium skillet over med-high heat. Saute chicken until all sides are well browned, then stir in the celery, onion, mushrooms with liquid and soy sauce. Cover skillet and bring to a boil; reduce heat to low and simmer for about 15 minutes or until celery is tender and chicken is cooked through. Serve with rice. Videos how to cook, plan meals, shop, and handle food safely

Maple Pork Chops
Preheat oven to 350 degrees

  • 6 thick pork chops
  • ½ c chopped onion
  • ½ c maple syrup
  • 2 T cider vinegar
  • 2 T Worcestershire sauce
  • 1 t chili powder
  • ½ t salt
  • ¼ t pepper

Place the pork chops in a baking pan. Combine the remaining ingredients in a small bowl. Pour the sauce over the pork chops. Bake for about an hour, or until the inner temperature of the meat reaches 160 degrees.

Meatloaf in a Mug (Iowa State Extension)

  • ¼ lb lean ground beef
  • 2 T oatmeal 1
  • T Ketchup
  • 2 t milk
  • 1 t dry onion mix

Combine all ingredients and stir to mix. Spray microwave- safe mug with cooking spray. Pat beef mixture into mug. Make hole in center, all the way to the bottom. Microwave on high for 3 minutes or until done. Cooking time will increase if more than one meatloaf is placed in the microwave at one time. Use leftover onion soup mix to season baked or microwaved vegetables.

Take Along Trail Mix (Iowa State Extension)

  • 2 cups unsweetened cereal (such as Cheerios®, Wheat Chex®, Fiber One®, Cracklin’ Oat Bran®, or All Bran®)
  • 2 cups sweetened cereal (such as Honey Nut Cheerios®, Frosted Mini-Wheats® or Life®)
  • 2 cups small pretzel twists
  • 1 cup dried fruit (raisins, dried cranberries, dried apricots or pineapple, chopped into small pieces)
  • 1 cup peanuts

Mix together all ingredients in a large bowl. Store in an airtight container in cupboard for about 1 week, or in freezer for several weeks. Measure 1/2-cup amounts into snack-size plastic bags so they’re ready to grab and go.

25 Top Heart-Healthy Foods


Salmon- grill with a rub or marinade. Save some to top a salad or put in pasta later.

  1. Flaxseed- mix in yogurt, hot cereal, homemade muffins
  2. Oatmeal- top with fresh berries Black or kidney beans- add to soups or salads
  3. Almonds- mix into yogurt or add to trail mix or fruit salads
  4. Walnuts- add crunch to salads, muffins or pancakes
  5. Red Wine- “toast” to good health in moderation
  6. Tuna- here’s Lunch- salad greens, canned tuna and fresh fruit
  7. Tofu-slice “firm” tofu marinate for several hours and grill
  8. Brown Rice- microwavable brown rice makes a quick lunch. Stir in some chopped veggies.
  9. Soy milk- great over oatmeal or whole grain cereal. Or make a smoothie
  10. Blueberries- all berries are great- mix into trail mix, muffins or salads.
  11. Carrots- have baby carrots with lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.
  12. Spinach-use instead of lettuce in salads and sandwiches
  13. Broccoli-chop broccoli and add to store-bought soup. Eat with at low-fat dip.
  14. Sweet Potato- microwave for lunch. Add a little pineapple.
  15. Red Bell Peppers- rub with olive oil and grill or oven-roast until tender. Delicious in wraps, salads and sandwiches
  16. Asparagus- grill or steam lightly. Add olive oil and lemon.
  17. Oranges- great just by themselves for a snack
  18. Tomatoes- add to sandwiches, salads, pizza etc.
  19. Acorn Squash- baked squash is a comfort food on a chilly day. Serve with sautéed spinach, pine nuts or raisins for variety.
  20. Cantaloupe- perfect for any meal. Simply cut and enjoy.
  21. Papaya- serve papaya salsa with salmon. Mix papaya, pineapple, scallions, garlic, lime juice, salt and pepper.
  22. Dark Chocolate- 1 small piece may help lower blood pressure, but choose 70% or higher cocoa content.
  23. Tea- hot or cold, but use the tea bag, not the bottled or instant.

Portion Sizes



Smart Ways to “Right-Size” Your Portions

  • Listen to your body’s cues. Your internal signals of hunger and satisfaction can help you eat right if you listen carefully and honor them. 
  • Prepare less food for meals. Large quantities of food make people eat more. If you want leftovers, put them out of sight-and out of mind.
  • Start with a small serving. Small servings may be exactly what you want, and you can always have more if you are still hungry
  • Use small dishes and glasses. It really works: smaller plates and taller, thinner glasses make you think you are getting more with less.
  • Slow down the pace of eating. Eating slowly enhances enjoyment of food and gives your brain time to register fullness. 
  • Eat half, then wait 20 minutes. When you wait (and listen carefully to internal cues), you can be satisfied with smaller-than-usual portions.
  • Never eat out of the bag. When you eat out of bags, boxes, or cartons, you usually eat more. Take a small portion, then put the bag away. 
  • Think before you order. Many restaurant meals are two to four times larger than you need. Make a plan before you order.
  • Always go for the small size. At fast-food restaurants, order small or regular items (drinks, burgers, fries)- or choose a kiddie-size meal. 
  • Share, share, share. Sharing restaurant meals is a great way to save money and calories, too. Share appetizers, entrees, or desserts. 
  • Eat half and take half home. Ask your server to put half your meal into a to-go container in the kitchen, or to bring a box to the table. 
  • Eat regular meals and snacks. When you plan regular meals and snacks, it’s easier to be satisfied with smaller portions each time.