QUICK MEALS AND SNACKS

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

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

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

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

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

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

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.

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

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•

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

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