Holidays are busy times for all, so how can we include healthy meals in our hectic schedule? With a little advanced planning, families and singles can make sure they are getting the most nutrition from the foods they eat.

Most family members can help in meal preparation, including helping with menu planning. When planning menus, consider food preferences, food cost, what's on hand, family customs and nutrition.

Healthy meals usually include foods from the MyPyramid food groups including fruit, vegetables, grains, milk and meats or beans.

When making meals ahead, start with a menu plan for several meals. Gather the recipes, and make a shopping list, so you will have foods on hand to prepare for serving later.

Marinate cooked vegetables to use in salads. Fresh or steamed asparagus, green beans, cauliflower, cucumbers, onions and broccoli are good marinated in any French or Italian dressing variation, even low or non-fat.

Cakes, quick breads and cookies are favorites that can be cooked today for tomorrow's menu. If preferred, make refrigerator dough for rolls and cookies to use in 1 to 2 days.

Keep mixes on hand, commercial or made at home, for cream sauce, gravy and puddings as well as for baked products.

As you can see, by beginning to plan your holiday meals a month in advance, you will have time to check your recipes and develop your shopping list, make some foods in advance and have extra time to enjoy time with family and friends.

Cut, chop or dice onion, celery and parsley; and store in tightly covered jars or plastic bags in the refrigerator for 1 to 2 days. This can make putting that Thanksgiving dressing and other dishes together faster.

Cook dried beans, rice, macaroni, noodles or potatoes ahead of time. Refrigerate, and use within 2 to 3 days in salads, casseroles or side dishes.

Prepare molded salads and desserts one day ahead. Most gelatin mixtures lose quality if held longer than one day. Prepare frozen salads and desserts up to one month ahead.

Use cooked meat, chicken or fish in casseroles, in creamed mixtures or as sandwich fillings; or prepare hard cooked eggs, and store up to a week in the refrigerator. If you want to shell the hard cooked eggs, they can be kept covered in the refrigerator and used within 3 to 4 days for casseroles, garnishes, salads or sandwiches.

Most casserole dishes can be prepared one day, then refrigerated and baked the following day. Add crisp toppings just before cooking. Another option is to freeze cooked and prepared foods for later use.

Many soups and stews improve in flavor on standing. Cook them one day, cool rapidly and refrigerate for reheating the following day.

Frozen turkey must be kept at a safe temperature during thawing. According to the United States Department of Agriculture (USDA), while frozen, a turkey is safe indefinitely. However, if the bird is allowed to thaw at a temperature above 40 F, any harmful bacteria that may have been present before freezing can start to grow again unless proper methods are used to prevent food borne illness.

There are three safe ways to thaw food: in the refrigerator, in cold water and in the microwave oven.

To thaw in the refrigerator, place turkey on a tray and allow approximately 24 hours of thawing time for each 4 to 5 pounds of turkey. Refrigerator temperature should be 40 F or below. Some areas of the refrigerator may keep the food colder than others. A turkey placed in the coldest part will require longer defrosting time. If you have a 12 to 16 pound whole turkey, it will take about 3 to 4 days to thaw in the refrigerator. A 20 to 24 pound bird will take 5 to 6 days.

For cold-water thawing, allow about 30 minutes defrosting time per pound of turkey. Be sure the turkey is in leak-proof packaging or a plastic bag. Submerge the turkey in cold tap water, and change water every 30 minutes until the turkey is thawed. For a 12 to 16 pound turkey allow about 6 to 8 hours. For 20 to 24 pounds, about 10 to 12 hours will be needed. Note, turkey thawed by the cold-water method should be cooked immediately because conditions were not temperature controlled.

For microwave thawing, follow the microwave oven manufacturer's instruction when defrosting a turkey. Plan to cook it immediately after thawing because some areas of the food may become warm and begin to cook during microwaving. Holding partially cooked food is not recommended because any bacteria present wouldn't have been destroyed, according to USDA.

NOTE: If turkey is purchased pre-stuffed and frozen, it should NOT BE THAWED before cooking. Follow package directions for proper handling and cooking.

For more information on meat, poultry and egg products, contact the USDA Meat and Poultry Hotline: 1-800-535-4555 or FSIS web site: www.fsis.usda.gov.

University of Illinois Extension features turkey information (in English and Spanish), including recipes at: www.urbanext.uiuc.edu/turkey.

Leftovers are a tasty Thanksgiving tradition in many homes. According to Jananne Finck, University of Illinois Extension nutrition and wellness educator, Springfield Center, tradition can create food safety concerns if leftovers are not handled properly.

When storing leftovers, the following procedures are recommended from the United States Department of Agriculture's Food Safety Inspection Service (FSIS):

Refrigerate leftover turkey, stuffing and gravy within two hours if left at room temperature; within one hour in temperatures above 90 F.

Divide leftovers into smaller portions. Refrigerate or freeze in covered shallow containers for quicker cooling.

Use refrigerated turkey and stuffing within three to four days and gravy within one to two days, or freeze the

Use frozen leftovers within two to six months for best quality.

Cooked turkey may be eaten cold or reheated.

To reheat turkey in the oven, set the oven temperature no lower than 325 F. Reheat thoroughly to a temperature of 165 F. Use a food thermometer to check the internal temperature.

To reheat in the microwave oven, cover the food and rotate for even heating. Allow for standing time also. Check the internal temperature with a food thermometer to make sure it reaches 165 F. Check your microwave oven owner's manual for recommended times and power levels.

For additional food safety information (in English and Spanish) about meat, poultry or egg products, call the toll-free USDA Meat and Poultry Hotline at 1-800-535-4555 (Mon.-Fri., 10 a.m. to 4 p.m., Eastern Time) or visit the website at: www.fsis.usda.gov.

University of Illinois Extension features turkey information (in English and Spanish), including recipes at: www.urbanext.uiuc.edu/turkey.