Quick meals and snacks

1. Quick meals and snacks

2. Time to Eat • We choose food based on TASTE • The average American eats out four times a week • The number of meals you eat away from home is even higher ( eating lunch at school) • My Plate can be your personal guide for making healthful food choices • One or more of your family members may be responsible for planning and preparing meals and snacks

3. Preparing Meals and Snacks • It is hard to down food that smells and looks good • When putting meals together think about the following elements: • Color- combine different colors in a meal • Shape – use contrasting shapes • Flavor- experiment with different flavors for the meal • Texture- contrast crunchy and soft foods • Do you have three meals a day or graze- eat several mini meals throughout the day? • Over time its important to establish a meal pattern- grouping of daily meal choices into meals and snacks

4. Preparing Meals and Snacks • Skipping meals once in a while can happen, but it should not become a habit ( cause fatigue, physically run down, and lack of concentration) • Also can cause overeating later • If you skip a meal, try to make it up with a healthy snack or small meal later • Try to not go over board in foods high in fat and sugar

5. Preparing Meals and Snacks • Meal Tips: • Keep easy to fix foods handy • Buy convenience foods- prepared or partially prepared foods (time savers) • Use fast cooking methods- microwaving, stir-fry, broiling • Cut foods into smaller pieces- cook faster • Create one dish meals • Try assembling ingredients for make your own meal (sandwiches/ salads) • Make extra servings of food when you cook- freeze or eat as leftovers

6. Preparing Meals and Snacks • Snack Attacks: • Part of our daily lifestyle • It can be healthy and unhealthy • Try to not replace high nutrient snacks with low nutrient ones • It can be good for active teens who need extra energy • Build snacks into your personal meal plan • Eat snacks only when you’re hungry- substitute another activity for when you are bored • Munch snack size portions- not meant to replace an entire meal, match it to your calorie needs • Plan ahead for snacks- try to keep nutritious snack foods • Substitute fresh fruit or fruit juice for candy and soda • BEST snacks are tasty and nutritious

7. Budgeting for Food • Food costs can eat up a large part of a family budget • By making wise choices, you can buy foods that are tasty, nutritious and not overspend • Plan for leftovers • Leftover meat can be used for sandwiches • You can heat up pastas for another meal • Extra rice can be turned into fried rice • These save time and money and reduce food waste

8. Sharing Kitchen Space • When we work in labs: • Write out ingredients and amounts you need • Use time wisely- working against the clock • Delegate jobs • Estimate how long it will take to do each job • Wear an apron, tie hair back, roll up dangling sleeves • Wash hands • Set out all ingredients and equipment you will need • Complete tasks you need to do before combining ingredients- preheat oven, grease baking pans, measure ingredients, peel foods, etc.

9. Sharing the Kitchen • Know your job when you go to the lab • Post the time plan so it can be seen • Follow safety, dress, and lab rules • When you are done, volunteer to help someone else out who is behind • If you see something that needs to be done, do it • Clean Up: • Clean up along the way • Wipe up spills right away • Have a sink of warm, sudsy water ready • When you finish using a utensil, soak it in water • When you have a few minutes, wash and rinse utensils • Wipe off tables and countertops • Sweep the floor Leave the lab clean and ready for the next group

10. Sharing the Kitchen • Evaluate your work by judging its quality • Did everything go as planned? • What did you do well? • How could you have improved? • Your answers will help build success in your lab experiences

11. Sharing the Kitchen • Preparing food at home is similar to the lab- limited amount of time • Write out a plan or schedule • Allow extra time for the unexpected • Usually two or more family members work together • Divide tasks • Working alone- you can still be efficient • Look for dovetail tasks- fitting tasks together to make the best use of time • You want food to be ready at the same time- begin schedule with foods that take longest to cook and prepare • With more experience, you may not need a schedule every time • Family meals require preparation and planning • Being organized allows more time to eat well and enjoy yourself

12. Discussion Activity • P. 486 and 487- my book • P.489- my book • P. 490-my book • P. 492-my book