Quick meals and snacks

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Quick meals and snacks
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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

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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

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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

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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

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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 youre 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

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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

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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.

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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

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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

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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

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Discussion Activity

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