Parent Workshop 4: Meal Planning Presented by: Network for a Healthy California—LAUSD For CalFresh information, call Funded by USDA SNAP, an equal opportunity provider and employer. Visit for healthy tips. California Department of Public Healthwww.cachampionsforchange.net

Key Messages BALANCING CALORIES Enjoy your food, but eat less. Avoid oversized portions. FOODS TO INCREASE Make half your plate fruits and vegetables Switch to fat-free or low-fat (1%) milk

Key Messages FOODS TO REDUCE Compare sodium in foods and choose the foods with lower numbers Drink water instead of sugary drinks DAILY PHYSICAL ACTIVITY Adults – 30 minutes Children – 60 minutes

Review: Food Labels Single serving size Low fat, saturated fat, sodium, cholesterol High fiber Trans fats Sugar % Daily Value

Review Goals for Nutrition and Physical Activity See page 18 in your Workshop 3 materials Food Label Homework Activity See page 19 in your Workshop 3 materials

My Kitchen, My Rules What does this mean to you? Any challenges? Ideas to share?

Division of Roles – Parents Responsible for what and when to eat Do not force or restrict what or how much food kids eat 3 P’s for Parents: –Plan for positives –Prepare the food –Provide with patience

Division of Roles – Children Responsible for deciding when they are full 3 C’s for Children: –Choose to eat –Choose what to eat –Choose how much to eat

Where Do You Buy Food? Grocery store Discount store Convenience store Liquor store Street vendors Others?

Is Eating Healthy Expensive? Cost of eating out VERSUS Cost of cooking a meal at home

Plan ahead Balance intake over a day Quick and easy meals Plan Well-Balanced Meals

Using MyPlate 1.Half your plate fruits and vegetables 2.One-quarter of your plate grains 3.One-quarter of your plate protein 4.Skim the fat in your dairy

Eating Healthy for Less Shop the perimeter Look to the top and bottom shelves for healthier choices

1.Make a shopping list 2.Don't go hungry 3.Shop alone 4.Use frozen produce 5.Shop the perimeter 6. Check food labels 7. Go generic 8. Clip coupons 9. Stock up sale items 10. Get a store discount card Grocery Shopping Tips

Physical Activity Break

Weekly Menu Planning Activity Page 1 See Pages 4 and 5 for Sample Menus

Get All Food Groups in Your Meals

Food Safety and Sanitation 76 million people get sick each year from foodborne illnesses Over 5,000 people die each year Good food safety and sanitation helps prevent foodborne illness Cross-Contamination can cause foodborne illness Source: Center for Disease Control and Prevention

Wash hands after touching raw foods, sneezing, blowing your nose, throwing out garbage, going to the bathroom Use different utensils when preparing or serving raw and ready-to-eat or cooked foods Use different sponges and cutting boards Air-dry dishes Preventing Cross-Contamination

Cleaning removes oil and food from plates Sanitizing kills bacteria –Heat –Chemical Sanitizing solution –2 tsp. bleach in 4 cups of water –1 tsp. bleach in 2 cups of water Difference Between Cleaning and Sanitizing

Separate Separate raw (uncooked) foods from cooked food and foods that do not require cooking Separate in the refrigerator Separate in the grocery cart Use different cutting boards

Cook Danger zone: 41° – 135° F KEEP FOOD OUT OF THIS RANGE! Cook to the right temperature Use a thermometer properly Reheat leftovers

Chill Temperature guidelines –Refrigerator: 41° F or below –Freezer: 0° F or below Cool foods down quickly and refrigerate Throw out hazardous foods after 7 days Cooling foods improperly is a leading cause of foodborne illness

Defrost and Reheating Under refrigeration Under running water at 70° F or below As part of the cooking process Refrigerating food does not kill bacteria Reheat foods to 165° F

General Rule When in doubt, throw it out! Throw out food left in the danger zone for 4 or more hours

Safe Preparation Techniques See page 10 Hand washing What is safe for kids to do in the kitchen?

Next Week – Potluck! Everyone is invited to bring a healthy item

Workshop 4 Goals See page 17 in your Workshop 4 materials Circle at least one of the nutrition goals or write your own goal Circle at least one of the physical activity goals or write your own goal

Workshop 4 Homework See page 18 in your Workshop 4 materials Using the Healthy Meals recipe book, cook one recipe in the book and have your child help prepare the meal. Answer the questions on page 18

Key Messages BALANCING CALORIES Enjoy your food, but eat less. Avoid oversized portions. FOODS TO INCREASE Make half your plate fruits and vegetables Switch to fat-free or low-fat (1%) milk

Key Messages FOODS TO REDUCE Compare sodium in foods and choose the foods with lower numbers Drink water instead of sugary drinks DAILY PHYSICAL ACTIVITY Adults – 30 minutes Children – 60 minutes

Fruit Salad Recipe