Planning Meals and Snacks

1. Planning Meals and Snacks

2. Learning Objectives • Identify things you should consider when planning a meal. • List ways families can save time when preparing a meal. • Compare eating at home to eating in restaurants. • Describe healthy snacking strategies.

3. You need to prepare dinner for your family. Make a list of all the things you need to consider when planning a meal for your family

4. Menu Planning • Food choice is a personal thing. • Your lifestyle, schedule, family, taste, culture and physical needs determine what you eat, how much and when. • Time and convenience are also factors in food choice • Planning meals requires thought and good management skills

5. Meal Patterns • A meal pattern is a way of grouping food choices into meals and snacks. • Some families sit together to eat, others graze and eat snacks throughout the day. • Some people skip meals which is unhealthy and can cause people to overeat later and consume extra calories.

6. Meal Appeal • Many elements contribute to the appeal of a meal. When putting a meal together think about these things: • Color: Combine colors on a plate to make the dish look interesting • Shape: Use contrasting shapes • Flavor: Experiment with different flavors to stimulate taste buds

7. Meal Appeal 4. Texture: Meals should contain a variety of textures…think soft, chewy, crunchy, smooth 5. Temperature: Serving food at different temperatures is another way to add appeal. 6. Nutrition: A good meal should be nutritious and incorporate the different food groups – carbohydrates, protein, fat.

8. Food Budget • Food costs are a major part of a family budget. • It is important to make wise food choices without over spending. • Tips for saving money • Buy fruit when it is in season • Buy in large quantities • Create leftovers – they can make quick, easy meals

9. Food Budget • Leftover meat could be used for making sandwiches • Make your leftovers into a new dish

10. How are your family using leftovers?

11. Meal Timesavers • When families are busy, it can cause them to make unhealthy food choices. It takes less time to pick up takeaways than it does to prepare a meal at home. • Choosing less nutritious food can lead to serious health issues like obesity and diabetes. • It is possible to manage time effectively to prepare healthy meals

12. Meal Timesavers • Here are some timesaving ideas: • Keep easy to make food on hand • Serve leftovers • Use convenience foods • Make meals ahead of time • Use fast cooking methods • Create one dish meals • Can you add some timesaving ideas??

13. Task: complete Questions 1-7 of the worksheet

14. Meals Away From Home • How many times have you eat a meal away from home this week? • Food consumed away from home is usually higher in fat and calories then food made at home. • Restaurants serve larger portions than most people need. • How can we eat out and maintain our health?

15. Tips for eating meals Away From Home • Choose wisely • Control portion size • Consider an appetizer • Share • Get it to go • Push the bread away

16. Are you snacking in between meals? What are you snacking on?

17. Snacks • Snacking can be a healthful habit or an unhealthful one, depending on your choices. • If you choose the right foods, snacking is good. • If you choose snacks high in fat it can make you tired and is bad for your health.

18. Guidelines for Healthy Snacking • Do not snack when you are bored • Munch snack size portions • Make snacks a part of your daily meal plan • Turn off the TV while eating • Avoid eating snacks one hour or less before meals • Plan ahead

19. Healthy Snacks • Here are some good snack options • Fresh fruit • Yoghurt • Vegetables • Low fat cheese on crackers • Hard boiled egg • Whole grain bagel

20. Vending Machine Snacks • These are often high in fat and sugar The best options form vending machines are: • Pretzels • Popcorn • Nuts • Dried Fruit • Cereal bars

22. Task: complete Questions 8-14 of the worksheet