1. Whitehall School District FCS Department Mrs. Stendahl
Daily Meals and Snacks
Whitehall School District
FCS Department
Mrs. Stendahl

2. Objectives Identify different eating patterns
Discuss how nutritional needs can be met through meals and snacks

3. Terminology
Eating pattern
Snacks
Grazing

4. Introduction
Because of differences in schedules, family background, and habits, people follow different patterns when it comes to meals and snacks

5. Eating Patterns An eating pattern is what and how much a person eats
Some people eat three meals a day
Others prefer many small meals
Some use different eating patterns from day to day depending on their schedules

6. Eating Patterns
No matter what your eating pattern is, the goal is to make nutritious choices throughout the entire day
It is important to eat regularly
Studies show that people who skip meals make up for it later in the day
Meal skippers usually eat more than those who chose to eat a regular intervals.

7. Traditional Meals-Breakfast
Studies continue to prove that breakfast is the most important meal of the day
You have not eaten since the evening before and your body has not had a supply of energy foods for many hours
Breakfast gives you energy and helps you to feel alert during the morning hours

8. Traditional Meals-Breakfast
Skipping breakfast makes it hard to concentrate on school or other work
Studies show that students who eat breakfast tend to be to school on time and score better grades than those who do not eat breakfast

9. Not all Breakfasts are Equal
Starch, protein and fruit such as a whole grain cereal or muffin, milk and a banana give you more lasting energy than a doughnut and pop
You may not notice it right away, but later in the morning you will have an energy let down

10. Skipping Breakfast
Some people skip breakfast because they are bored with regular breakfast food
No one says that it has to be breakfast food
What is important is to get starch, protein and fruit

11. Skipping Breakfast
So, pick tacos, pizza, refried beans on toast, soup with crackers
Round out the meal with fruit and low-fat milk

12. Midday and Evening Meals
The midday meal gives you energy and nutrients to carry out the rest of the day’s activities
The evening meal is a good time to think about what you have eaten for the day
It is your chance to fill in any missing food groups servings you are missing

13. Midday and Evening Meals
Dinner traditionally means largest meal of the day
It can be eaten at midday or in the evening, depending on your preference or schedule
Supper is a lighter meal at the end of the day when the large meal is eaten midday

14. Midday and Evening Meals
Some people find they sleep better if they eat a smaller meal at night
Those who work or go to school usually have a bigger meal at the end of the day
This allows for all or most of the family members to eat together and socialize

15. Midday and Evening Meals
Weekends and holidays or celebrations usually mean a different eating pattern

16. Dinner No matter when it is eaten, a dinner usually includes
A main dish with a grain product
A vegetable
A beverage
And sometimes a dessert

17. A Typical Dinner
Stir-fried chicken, broccoli, water chestnuts over rice, a tossed salad, low-fat milk, a whole wheat roll, and fruit for dessert
What is a typical dinner for your family?

18. Snacks A snack is a small amount of food eaten between meals
Snacking is not necessarily a bad habit
Well-chosen, snacks can help meet energy and nutrient needs throughout the day

19. Snacks Many “snack” foods are high in fat, sugar, salt and calories
Candy, chips, granola, cookies and other sweets are some not-so-good snacks
A nutritious snack needs to be nutrient dense

20. Snacks
Try leftovers from the refrigerator, fresh fruits, vegetables, low-fat dairy products, or whole grain breads and cereals
Eating too close to meals affects your ability to eat the nutrient rich foods you need at mealtime
Choose snacks wisely
They are part of your diet

21. Grazing Some people eat five or more small meals throughout the day
They chose not to eat three larger meals
This is known as ‘grazing’
If you are a grazer, think about how you have eaten toward the end of the day

22. Grazing
Try to be sure you eat what you may have missed earlier in the day through your small meals
Be careful that you are not eating too much
Your total quantity eaten should be what it would be with just 3 traditional meals

23. In the End
As you have seen, eating patterns vary from person to person and from day to day
When you eat is not nearly as important as what you eat
Knowing your eating patterns can help you to plan for the best nutrition possible