Title

Now You're Cookin'! Tasty, Healthful Meals on a Budget Week 4: Planned-over Food Tips, Menus and Recipes

(FN1386 Reviewed August 2021)
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Publication File:
Lead Author
Lead Author:
Julie Garden-Robinson, Ph.D., R.D., L.R.D. Food and Nutrition Specialist
Other Authors

Grete Peterson, Former Program Assistant

Tera Sandvik, R.D., Former Project Assistant

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Availability:
Web only
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Table of Contents

ChooseMyPlate.gov

Planning menus, shopping for foods and using your leftovers wisely can pay off in many ways. Your family can enjoy healthy meals with lots of variety, and you can stretch your budget.

This is the fourth in a series of publications to help you eat well but spend less at the grocery store. It includes sample menus and recipes that you can adapt to meet your family’s tastes. It also includes creative ways to make use of your leftovers, which become “planned-overs.”

Stretch Your Food Dollar$

Be aware of your habits in your kitchen to avoid letting food go to waste. Check (✔) the statements that are true of you.

❏ I keep my cabinets and refrigerator organized.

❏ I rarely buy duplicates of food I already have because I keep track of what I have on hand.

❏ I keep a grocery list handy so I can jot down what I need the next time I go to the grocery store.

❏ I pay attention to the amount of food, such as overripe fruit or spoiled food, I throw away.

❏ When I compare prices of different sizes of food products, I consider the product with the amount I can use in a reasonable amount of time.

Think about the items you marked and the ones you did not mark. The above ideas are practices that may stretch your food dollars.

Turn Leftovers into “Planned-overs”

“Leftovers” often have a bad reputation. They may get forgotten in the back of your refrigerator and later thrown out. Instead of letting them go to waste, turn extra food items into planned-overs. Consider these ideas for making good use of extra food:

• Planned-over whole roast chicken: Shred it, add some mayonnaise and chopped celery and use it to make sandwiches. Add some salsa and use it for chicken tacos. Simmer it with barbecue sauce and make sandwiches. Make some chicken-vegetable soup.

• Planned-over spaghetti sauce with meat: Use it to make lasagna or homemade pizza, or freeze it for a quick dinner later.

• Planned-over roast beef: Use it to make soup, stew or stir-fry. Shred it, add some barbecue sauce and serve it on buns.

Handle Planned-overs Safely

Large quantities of planned-over perishable food can become a food safety issue if they are not cooled promptly. Most foods, including meat, casseroles, rice, beans, baked potatoes, cooked vegetables, and cut-up fruit and vegetables, are perishable. Perishable foods should spend no more than two hours at room temperature.

  • Divide large amounts of leftovers into small, shallow containers for quick cooling. Slice meat into smaller pieces. Thick foods, such as stew, should be no more than 2 inches deep in a shallow container.
  • Freeze planned-overs in recipe-sized portions. Label the container with the date and type of food.
  • Use refrigerated planned-over foods within a few days.
  • Reheat gravy and meat to 165 degrees Fahrenheit.

MyPlate Portion Equivalents

The MyPlate food plan uses cups and ounces instead of “servings” and calls them “equivalents.” These are some of the equivalents for the food groups:

Grain Group  1 slice of bread
1 cup ready-to-eat cereal
½ c. cooked rice, pasta or cooked cereal		 1 ounce
Vegetable 1 cup raw or cooked
Group vegetables or vegetable
juice, 2 cups raw leafy greens		 1 cup
Fruit Group 1 cup 100% fruit juice,
1 cup fruit, ½ cup dried fruit		 1 cup
Dairy Group 1 cup milk or yogurt,
1½ ounces natural cheese,
2 ounces processed cheese		 1 cup
Protein 1 egg; 1 ounce meat,
Foods Group poultry or fish; ¼ cup
cooked dry beans;
1 tablespoon peanut butter;
½ ounce nuts or seeds		 1 ounce

 

What’s Your MyPlate Plan?

You can find the latest nutrition recommendations at www.choosemyplate.gov.

Each person has different needs based on gender, age and level of physical activity. Learn what each of your family members needs at his or her particular calorie levels by visiting the website or contacting your local Extension agent for “MyPlate Plans” handouts for different age groups. The MyPlate Plans are available online at https://www.ag.ndsu.edu/publications/food-nutrition/myplate-plans-for-adults.

Example:
MyPlate Plan and three-day menu plan for a 40-year-old male who gets 30 to 60 minutes of physical activity per day*

MyPlate Plan*

Grains 9 ounces
Vegetables 3.5 cups
Fruit 2 cups
Dairy 3 cups
Protein Foods 6.5 ounces

 

Three-day Menu Plan for a 40-year-old Male*

 

Meal 1

Meal 2

Meal 3

 Snack

Day 1

3 slices French toast

a c. “lite” syrup

½ c. orange slices

1 c. nonfat milk

1½ c. Beef Stew*

1 c. Cinnamon Fruit Salad*

1 whole-wheat bun with

2 tsp. soft margarine

1 c. nonfat milk

1½ c. tomato soup

1 c. Middle Eastern Bean Salad*

8 saltine crackers

½ c. canned pear halves

1 c. nonfat milk 3 c. popcorn

2 scrambled eggs

Day 2

1 toasted English muffin with

2 Tbsp. peanut butter

½ c. orange juice

1½ c. broccoli soup

8 crackers

1 c. celery and carrot sticks

2 buns

2 tsp. soft margarine

1 medium banana

1 c. nonfat milk

1 Beef Burrito*

1 c. Mexican-style corn (canned)

½ c. apple slices

1 c. nonfat milk

1 c. low-fat yogurt with fruit

2 graham crackers

Day 3

1 c. cereal

Toasted bagel with jam

½ grapefruit

1 c. nonfat milk

2 slices whole-wheat bread

2 Tbsp. peanut butter

1 c. carrot sticks with

2 Tbsp. low-fat ranch

1 c. grapes

1 c. nonfat milk

1 serving Easy Supper
Casserole*

1 c. green beans

1 serving Orange Jello Salad*

2 dinner rolls

2 tsp. soft margarine

1 c. nonfat milk

2 oz. baked tortilla chips with ½ c. salsa

* indicates recipe is included

Enjoy Family Mealtimes

Eating is a source of enjoyment. Families who spend time together at meals eat more healthfully. Children who enjoy family meals are more likely to do well in school. They are more likely to avoid risky behavior, such as smoking and drinking, too.

Slow down and enjoy family mealtimes. Your brain takes about 20 minutes to get the signal that your stomach is full. If you eat too quickly, you may eat more than you need before your brain tells you to stop.

Weekly Meal Planner (* indicates recipe is included)

 

Meal 1

Meal 2

Meal 3

 Snack

Day 1

French toast

with “lite” syrup

Orange slices

Nonfat milk

Beef Stew*

Cinnamon Fruit Salad*

Whole-wheat buns

Nonfat milk

Tomato soup (canned)

Middle Eastern Bean Salad*

Crackers

Canned pears

Nonfat milk

Popcorn

Day 2

Scrambled eggs

English muffin with peanut butter

Orange juice

Cream of broccoli soup (canned)

Carrot and celery sticks

Crackers/whole-wheat bun

Banana

Nonfat milk

Beef Burrito*

Mexican-style corn (canned)

Apple slices

Nonfat milk

Yogurt with fruit

Graham
crackers

Day 3

Cereal

½ whole-wheat bagel

Grapefruit

Nonfat milk

Peanut butter sandwich

Carrot sticks

Grapes

Nonfat milk

Easy Supper Casserole*

Green beans

Orange Juice Salad*

Bun

Nonfat milk

Baked tortilla chips with
salsa

Day 4

Cream of wheat with milk

Whole-wheat toast with jam

Orange juice

Nonfat milk

Fried egg with cheese on toasted English muffin

Broccoli florets

Apple slices

Nonfat milk

Rice Hot Dish*

Mixed vegetables

Fruit cocktail

Nonfat milk

Carrots and celery with ranch dip

Day 5

Oatmeal with raisins

½ whole-wheat bagel

Grapefruit

Nonfat milk

Tuna salad sandwich*

Vegetable soup (canned)

Carrot sticks

Crackers

Nonfat milk

Stir-fry Chicken and
Vegetables*

Rice

Orange slices

Nonfat milk

Sugarless Oatmeal Cookie*

Day 6

Cereal with raisins and milk

Whole-wheat toast with jam

Nonfat milk

Macaroni and cheese (box)

Green beans

Applesauce

Nonfat milk

Taco Salad*

Canned peaches

Nonfat milk

Popcorn

Baby carrots with ranch
dip

Day 7

Pancakes with

“lite” syrup

Orange juice

Nonfat milk

Cheesy Potato Soup*

Crackers

Veggie Muffins*

Apple

Nonfat milk

Golden Rice and Pork
Casserole*

Peas and carrots

Tossed salad

Dinner roll

Nonfat milk

Snack Mix*

Menus adapted from publications by Cynthia Gardner, former NDSU Student Dietitian, and Suzanne Fundingsland, former Nutrition Specialist, NDSU

Recipes

Key to Abbreviations

tsp. = teaspoon
Tbsp. = tablespoon
c. = cup
oz. = ounce
pkg. = package
g = grams
mg = milligrams
lb. = pound

 

Sugarless Oatmeal Cookies

Ingredients

3 bananas, mashed

1/3 c. margarine, melted

2 c. uncooked quick-cooking oats

¼ c. skim milk

½ c. raisins

1 tsp. vanilla extract

Set oven at 350 degrees. Mix together all ingredients in a bowl. Mix really well. Let stand about five minutes, until oats become wet. Heap teaspoons with dough and drop dough onto greased cookie sheet. Bake at 350 degrees for 15 to 20 minutes. Let stand one minute on cookie sheet. Remove cookies to wire racks or a towel to cool completely.

Makes 2½ dozen (30 cookies). Per cookie: 60 calories, 2.5 g fat, 1 g protein, 9 g carbohydrate, 1 g fiber and
20 mg sodium.

Equipment you will need

  • mixing bowl
  • mixing spoon
  • cookie sheet
  • measuring cups
  • measuring spoons

Taco Salad

Ingredients

Leftover chili, recipe of choice (or use 15- to 16-oz. can chili)

½ head lettuce

½ lb. grated cheddar cheese

1 tomato, chopped

4 c. baked tortilla chips or corn chips

Salsa

Make chili. On each of four plates, put 1 c. chips. Top with chopped lettuce, one-fourth of chili, grated cheese and chopped tomatoes. Serve with salsa on the side.

Serves six. Per serving: 380 calories, 25 g fat, 19 g protein, 18 g carbohydrate, 1 g fiber and 650 mg sodium.

If you like, mix all the food together in a large bowl and serve it right away.

Equipment you will need

  • cutting board
  • sharp knife
  • frying pan
  • can opener
  • mixing spoon
  • grater
  • 4 dinner plates

Rice Hot Dish

Ingredients

1 lb. lean ground beef

1 (16 oz.) can kidney beans, drained

4 to 6 medium potatoes, peeled and sliced 

1 can tomato soup

1 (6 to 8 oz.) box seasoned rice

½ c. water

Set oven at 350 degrees. Wash, peel and slice potatoes. Drain kidney beans. Layer half the sliced potatoes on the bottom of the baking pan. Place one-half can of kidney beans on top of the potatoes. Place one-half of ground beef on top of the kidney beans. Place one-half of the rice on top of the beef. Repeat steps. Sprinkle the rice seasoning on top of the layers. Mix water and tomato soup together and pour over everything. Bake in oven at 350 degrees for 1½ to two hours.

Serves six. Per serving: 490 calories, 4.5 g fat, 29 g protein, 84 g carbohydrate, 10 g fiber and 380 mg sodium.

This recipe was developed by dietetic students at the College of St. Benedict and St. John’s University, Minnesota.

Equipment you will need

  • can opener
  • cutting board
  • sharp knife
  • mixing bowl
  • mixing spoon
  • baking dish

Cheesy Potato Soup

Ingredients

2 c. water

2 c. potatoes, peeled and cubed

3 Tbsp. butter or margarine

1 small onion, chopped

3 Tbsp. all-purpose flour

Black pepper to taste

3 c. low-fat milk

½ tsp. sugar

1 c. cheddar cheese, shredded

1 c. (8 oz.) cooked ham, cubed

Bring water to boil in large saucepan. Add potatoes and cook until tender. Drain, reserving liquid. You should have 1 cup; add water if necessary. Melt butter in saucepan over medium heat. Add onion; cook and stir until tender but not brown. Add flour; season with black pepper. Cook three to four minutes. Gradually add potatoes, reserved liquid, milk and sugar to onion mixture; stir well. Add cheese and ham. Simmer over low heat 30 minutes, stirring frequently.

Serves 10. Per serving: 170 calories, 9 g fat, 10 g protein, 13 g carbohydrate, 1 g fiber and 115 mg sodium.

Substitution: 1 c. nonfat dry milk + 3 c. water for 3 c. low-fat milk

Equipment you will need

  • large pot
  • knife
  • cutting board
  • measuring cups
  • measuring spoons

Beef Burritos

Ingredients

½ lb. ground beef

2 (15 to 16 oz.) cans kidney, pinto or red beans

1 onion, chopped

1 Tbsp. chili powder or 1 pkg. taco seasoning

8 large flour tortillas

Salsa of choice

Chop onion. Brown ground beef and onion in frying pan. Drain fat. Mix in kidney beans and chili powder. Put a spoonful of meat mixture in the center of the tortilla. Fold opposite edges of the tortilla over the meat. Then fold both ends to the center so you form a pocket. Set burrito in baking dish. Heat burritos in covered dish for 10 to 15 minutes at 350 degrees. Serve with salsa.

Serves eight. Per serving: 400 calories, 8 g fat, 21 g protein, 61 g carbohydrate, 7 g fiber and 790 mg sodium.

Equipment you will need

  • cutting board
  • sharp knife
  • frying pan
  • can opener
  • mixing spoon
  • grater
  • baking dish

Orange Jello Salad

Ingredients

1 pkg. (4-serving size) orange gelatin

1½ c. orange juice

1½ c. applesauce

Heat 1 cup orange juice until it almost boils. Add gelatin and stir until it dissolves. Mix gelatin, orange juice and applesauce in bowl. Chill in refrigerator until it is firm.

Serves six. Per serving: 70 calories, 0 g fat, 1 g protein, 17 g carbohydrate, 1 g fiber and 15 mg sodium.

Equipment you will need

  • small pan
  • mixing bowl
  • measuring cup
  • can opener
  • mixing spoon

Veggie Muffins

Ingredients

1 (8 oz.) package corn muffin mix

1 egg

1/3 c. low-fat milk

1 Tbsp. onion, finely chopped

¾ c. fresh broccoli, chopped
(or substitute frozen broccoli)

1 (8 oz.) can mushrooms, drained and chopped

2/3 c. shredded cheddar cheese

Set oven at 400 degrees. Blend muffin mix, egg and milk in mixing bowl. Wash and finely chop vegetables. Add onions, broccoli, mushrooms and grated cheese to corn muffin mix. Grease muffin pan or line with paper muffin cups. Divide the batter evenly among the 12 muffin cups. Bake at 400 degrees for 20 minutes or until tops are golden brown.

Makes 12 muffins. Per muffin: 110 calories, 2.5 g fat, 4 g protein, 17 g carbohydrate, 0 g fiber and 360 mg sodium.

Equipment you will need

  • cutting board
  • sharp knife
  • measuring cups
  • measuring spoons
  • mixing bowl
  • mixing spoon
  • muffin pan for 12
  • grater
  • can opener

Middle Eastern Bean Salad

Ingredients

2 (15 to 16 oz.) cans beans, such as pinto, kidney, garbanzo, black beans

½ c. chopped onion

1 large chopped tomato

1 medium chopped cucumber

½ c. chopped parsley

½ c. vegetable oil

¼ c. lemon juice

¼ tsp. salt

¼ tsp. pepper

1 tsp. cumin (if you like)

Mix together oil, lemon juice and spices in measuring cup. Combine other ingredients in large mixing bowl. Add lemon juice and oil to bowl. Chill several hours or overnight for flavors to blend.

Serves six. Per serving: 360 calories, 20 g fat, 13 g protein, 35 g carbohydrate, 10 g fiber and 420 mg sodium.

Equipment you will need

  • mixing bowls
  • mixing spoon
  • measuring cups
  • measuring spoons
  • cutting board
  • sharp knife

Cinnamon Fruit Salad

Ingredients

1 can (15.5 oz.) grapefruit sections, drained

1 can (15.5 oz.) pineapple chunks, drained

1 can mandarin oranges, drained

Cinnamon to taste

Toss fruit in bowl and sprinkle with cinnamon to taste. Refrigerate for at least one hour before serving.

Serves eight. Per serving: 70 calories, 0 g fat, 1 g protein, 19 g carbohydrate, 2 g fiber and 5 mg sodium.

Equipment you will need

  • can opener
  • mixing bowl

Stir-fry Chicken and Vegetables

Ingredients

1 lb. chicken breast, cut in thin strips

2 Tbsp. vegetable oil

1 c. thinly sliced carrots

1 c. thinly sliced celery

2 c. shredded cabbage

1 Tbsp. soy sauce (light)

2 c. chicken broth

2 Tbsp. cornstarch

water

Heat oil in a large frying pan. Stir-fry chicken quickly until lightly brown. Add vegetables, broth and soy sauce. Bring to a boil. Cover and cook for five minutes over low heat or until vegetables are crisp-tender. Blend cornstarch and ¼ cup cold water. Add to chicken mixture. Cook until the mixture thickens and bubbles. Stir the mixture constantly while it is cooking. Serve over hot cooked rice.

Serves four. Per serving: 250 calories, 10 g fat, 27 g protein, 10 g carbohydrate, 2 g fiber and 860 mg sodium.

Equipment you will need

  • measuring cup
  • measuring spoon
  • cutting board
  • can opener
  • sharp knife
  • frying pan
  • mixing spoon

Golden Rice and Pork Casserole

Ingredients

3 c. rice, cooked

3 lb. pork roast with bone, cooked and cubed,

or 20 oz. boneless pork roast, cooked and cubed

1 can (10 oz.) whole-kernel corn, drained

¼ c. onion, finely chopped

1½ c. low-fat milk (or use b c. dry milk plus water to make 1½ c.)

¼ tsp. pepper

Topping

1½ c. (6 oz.) American cheese, grated

Set oven at 350 degrees. Mix all ingredients together except grated cheese. Pour into lightly oiled, 2-quart casserole. Sprinkle with grated cheese. Bake at 350 degrees for 30 to 45 minutes.

Serves six. Per serving: 360 calories, 9 g fat, 36 g protein, 30 g carbohydrate, 2 g fiber and 270 mg sodium.

Equipment you will need

  • large pot for rice
  • can opener
  • cutting board
  • sharp knife
  • measuring spoon
  • cheese grater
  • large mixing bowl
  • 2-quart casserole dish

Easy Supper Casserole

Ingredients

2 lb. ground beef

1 small onion, chopped

1 c. dry macaroni

2 c. tomato juice

1 (15.5 oz.) can chili beans

1 tsp. oregano, crushed

2 tsp. chili powder

2 tsp. salt

¼ tsp. pepper

1 c. grated cheddar cheese

Brown ground beef in a large frying pan or electric skillet; drain fat. Add chopped onion to ground beef; cook until onion is clear. Turn heat down; add macaroni, beans, juice and spices, stirring to combine. Cover pan and simmer mixture for 20 minutes. (If you uncover the pan more than twice to check and stir, add additional tomato juice). Remove pan from heat, stir and sprinkle grated cheese on top of mixture. Cover and let stand until cheese melts.

Serves six. Per serving: 410 calories, 13 g fat, 40 g protein, 32 g carbohydrate, 4 g fiber and 1300 mg sodium.

Equipment you will need

  • can opener
  • cutting board
  • sharp knife
  • mixing spoon
  • measuring cup
  • frying pan with cover

Snack Mix

Ingredients

2 c. small pretzel twists

1 c. roasted peanuts

1 c. dried cranberries or raisins

2 c. Cheerios cereal (or store brand)

1 c. semisweet chocolate chips

Mix all the ingredients in a large bowl. Divide trail mix into single-serving plastic bags or store in an airtight container.

Serves 10. Per serving: 290 calories, 14 g fat, 6 g protein, 40 g carbohydrate, 2 g fiber and 200 mg sodium.

Equipment you will need

  • mixing bowl
  • mixing spoon
  • airtight container

Tuna Salad Sandwich

Ingredients

1 (7 oz.) can tuna

1 stalk celery, chopped

¼ c. mayonnaise*

8 slices bread

Open tuna can and drain tuna. Put tuna in small bowl. Wash and chop celery on cutting board. Measure ¼ cup mayonnaise. Add celery and mayonnaise to tuna in bowl. Mix well. Place four slices bread on cutting board. Put one-fourth of tuna mix on each slice. Spread tuna over bread and put another slice of bread on top. Cut sandwiches in half and serve.

Serves four. Per serving: 190 calories, 2 g fat, 16 g protein, 30 g carbohydrate, 0 g fiber and 450 mg sodium.

*To cut calories and fat, use nonfat or low-fat mayonnaise, or use half nonfat yogurt.

Equipment you will need

  • cutting board
  • can opener
  • small sharp knife
  • small bowl
  • measuring cup
  • mixing spoon

Beef Stew

Ingredients

1 lb. beef cubes

2 Tbsp. flour

salt and pepper

1 Tbsp. vegetable oil

water

2 carrots, peeled and cut into 1-inch pieces

2 potatoes, peeled and cut into 1-inch cubes

1 onion, peeled and cut into 1-inch cubes

Measure flour into plastic or paper bag. Add salt and pepper. Shake. Add beef cubes to bag and shake until beef is well coated. Heat oil in heavy pan. Add beef cubes and brown. Add 1 cup water. Cover with tight-fitting lid and cook at low heat one hour. Peel and cube carrots, potatoes and onion. Add to beef. Cover with lid again. Cook one more hour at low heat.

Serves four. Per serving: 410 calories, 15 g fat, 28 g protein, 41 g carbohydrate, 5 g fiber and 130 mg sodium.

Equipment you will need

  • cutting board
  • sharp knife
  • vegetable peeler
  • heavy pan with tight lid
  • stirring spoon
  • measuring spoons
  • plastic or paper bag

A “Grocery List” of cost-savings ideas

Check the first box if you "currently use." Check the second box if you "plan to use." Check the third box if it is "not applicable" to you. 

❏ ❏ ❏ Spend about 30 minutes planning your weekly menus. Use the sale ads and write a shopping list. Keep the list in a handy spot.

❏ ❏ ❏ Avoid shopping when you’re hungry or tired. Almost everything looks tasty when you’re hungry. If you’re tired, you may be likely to grab convenience foods, which cost more and often are less nutritious.

❏ ❏ ❏ Avoid using a credit card for food purchases unless you intend to pay off the balance each month. You may end up adding credit card interest rates onto the food cost.

❏ ❏ ❏ Shop in one or two stores. Consider your gas, too. If you drive to several stores for special deals, it may not be a “deal.”

❏ ❏ ❏ Be familiar with the store layout. Only go down the aisles that include items on your list.

❏ ❏ ❏ For quick shopping trips, shop the perimeter of the store. Most staples, such as milk, fresh produce and bread, are around the perimeter.

❏ ❏ ❏ Compare store brands with national brands and choose the one with the lower price. Most store brands are similar in quality to name brands, but lower in price.

❏ ❏ ❏ Clip coupons, but only for the things you need. Some stores double the value of coupons to a certain point.

❏ ❏ ❏ Compare price using “unit prices.” The unit pricing on the front edge of shelving helps you know quickly whether the regular-priced super-sized package is a better deal than the sale-priced regular-sized package.

❏ ❏ ❏ Check your receipt and change. Although mistakes are not intentional, they can happen. Look carefully at your receipt to be sure you received the sale price.

Eat Smart. Play Hard. Together

  • For more information about food safety and nutrition, contact your county office of NDSU Extension.
  • Visit the NDSU Extension website at www.ag.ndsu.edu/food.
  • Visit www.ChooseMyPlate.gov for more information about healthful eating for the entire family.

This material was funded by the U.S. Department of Agriculture’s Supplemental Food Assistance Program (SNAP). SNAP provides nutrition assistance to people with a low income. It can help you buy nutritious foods for a better diet. To find out more, contact your county social services office.

NDSU Extension does not endorse commercial products or companies even though reference may be made to tradenames, trademarks or service names. NDSU encourages you to use and share this content, but please do so under the conditions of our Creative Commons license. You may copy, distribute, transmit and adapt this work as long as you give full attribution, don’t use the work for commercial purposes and share your resulting work similarly. For more information, visit www.ag.ndsu.edu/agcomm/creative-commons.

For more information on this and other topics, see www.ndsu.edu/extension

Extension

County commissions, North Dakota State University and U.S. Department of Agriculture cooperating. NDSU does not discriminate in its programs and activities on the basis of age, color, gender expression/identity, genetic information, marital status, national origin, participation in lawful off-campus activity, physical or mental disability, pregnancy, public assistance status, race, religion, sex, sexual orientation, spousal relationship to current employee, or veteran status, as applicable. Direct inquiries to Vice Provost for Title IX/ADA Coordinator, Old Main 201, NDSU Main Campus, 701-231-7708, ndsu.eoaa@ndsu.edu. This publication will be made available in alternative formats for people with disabilities upon request, 701-231-7881.