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