LESSON 6 Quick, Easy and Healthy Meals Key concepts

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LESSON 6 Quick, Easy and Healthy Meals Key concepts
LESSON 6 Quick, Easy and Healthy Meals
Key concepts
Quick, easy and healthy meals
Objectives
By the end of the lesson, learner will:
Discuss what time-saving meal preparation strategies she
uses or plans to use.
Modify quick and easy meals to make them healthier.
Set a personal goal related to encouraging her child to
develop healthy eating habits.
Materials needed
Handouts to print or copy
What Children Can Do
Time saving tips
Sample quick and easy meals (at end of lesson)
Recipe (skillet lasagna)
Goal-setting handout
Other items
Goal from previous week
Food and equipment for recipe that you plan to prepare and
taste
Barriers to healthy meals dice
1
Lesson summary
Anchor – Learner indicates things that are important to her
when it comes to meals
Add – Suggestions for saving time when preparing quick, easy,
healthy meals
Apply – Learner relates ideas to her family situation and child
Away – Encourage learner to set a realistic goal, and provide
recipe to remind her of the lesson
2
Welcome and discussion of goals
Warm-up
Spend a few minutes greeting the learner, possibly asking
her what ideas she has tried from previous sessions and
how they have worked for her.
Discussion of goals
Review the learner’s goal from the previous lesson.
Ask the learner.
o How did you do with your goal?
o What helped you achieve your goal?
o What things made it difficult to achieve your goal?
Tell learner about suggestions that you have heard other
parents give for overcoming those challenges. Discuss
how these ideas might work for her.
Barriers to
Healthy
Meals Dice
Barriers to Healthy Meals
Acknowledge to the learner that many of us want our
meals:
o To look, taste, and smell good.
o To be easy to make.
o To not take a lot of time.
o To use low-cost ingredients.
Sometimes there are barriers to preparing meals with all
of the factors above. The game that we will play next will
help us think about what interferes with providing healthy
meals.
Give the learner the dice to roll.
3
For each situation think of ways for providing quick, easy
healthy meals.
After several turns at the dice, ask learner:
o What things interfere with your healthy meals?
Time Saving
Tips
Quick, easy and healthy meals
Show learner the time-saving tips handout.
Ask:
o Are there other suggestions you would like to add to
this list?
o Which of these suggestions do you use?
o Are there suggestions you haven’t tried before and
plan to use?
Recipes
Food and
equipment
Begin food preparation
Tell learner that it’s time to start preparing the skillet
lasagna recipe.
Wash your hands, give learner the recipe and guide her in
preparing it.
Let the recipe simmer while you cover the next part of the
lesson.
4
Sample Quick
and Easy
Meals
(at end of
lesson)
Adding vegetables and fruits to quick and easy meals
Give learner a copy of sample quick and easy meals.
Spread pictures of vegetables and fruits on a table.
Ask learners, how could more vegetables and fruit be
added to these quick and easy meals to make them
healthier?
Learner may use pictures and/or more foods
Compliment learner on the menu changes. Add
suggestions from other parents if needed.
Parents as role models and kids in the kitchen
Remind learner that parents are role models for their
children. Ask:
o Have you ever noticed your children pretending to
cook?
o Describe a time when your child tried to copy what
you were doing in the kitchen.
 A learner may tell you that this hasn’t
happened for me, yet. Ask about other
examples of copying.
One way to keep children occupied while you are trying to
prepare food is to let them pretend to cook with
unbreakable things such as plastic bowls and wooden
spoons.
Ask, what are other ways that you keep your child
occupied when you are preparing food?
Explain that children also may be able to help with
preparing food. If children help with preparing food, then
they are more likely to eat it.
5
What
Children Can
Do (2 year
olds, 3 year
olds)
For parents of 1 year olds, explain that her child could do
these things as he or she gets older.
Show learner the handout, What Children Can Do, and
ask, for parents of 2 and 3 year olds, what things do you
think your child might do to help in the kitchen?
Food tasting
Have learner taste the skillet lasagna.
Ask:
o What do you think of the recipe?
o How do you think your family would react to this
recipe?
o What suggestion would you give a friend if she told
you that she made this recipe for her family and her
partner refused to taste the lasagna because it had
spinach in it?
Summary
Remind learner that today you discussed ideas for saving
time in food preparation, and healthier quick and easy
meals.
o Discuss how adults are role models for children,
o Remind learner what children might be able to do
when preparing food.
o Finally discuss the strategies the learner came up
with on time saving tips and adding fruits and
vegetables to meals.
6
Goal-setting
Goal setting
Have learner think about what she plans to do as a result
of this lesson.
Provide a copy of the goal-setting handout. Encourage
learner to select one of the example goals or develop a
realistic goal for herself. Ask her to keep track of how she
is doing with her goal and plan to discuss next week (or
when ever the next lesson will be.)
Closing
Ask if she has any questions.
Offer learner copies of the recipe and handouts for her
binder.
Let her know that you will be talking about menu planning
and making Bean Salad during the next lesson.
Thank her for her hospitality.
7
Sample quick and easy meals
Question for each meal, how could you add vegetables and
fruits to these quick and easy meals to make them healthier?
Sample I – Roast chicken from the grocery store with instant
rice
Sample II – Spaghetti sauce (from jar or can) with cooked pasta
Sample III – Grilled cheese sandwich or quesadilla with canned
tomato soup
Sample IV – Frozen cheese pizza with soda pop
8
Sample quick and easy meals
1. What could you add to each meal so all food groups from MyPyramid are
included?
2. What other suggestions do you have to make these meals healthier?
Sample I - Roast chicken from the grocery store with instant rice
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Sample II - Spaghetti sauce (from jar or can) with cooked pasta
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Sample III - Grilled cheese sandwiches with canned tomato soup
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Sample IV - Frozen cheese pizza with soda
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________________________________________________________________
© 2005 Board of Regents of the University of Wisconsin System doing business as the Division of Cooperative Extension
of the University of Wisconsin-Extension. UW-Extension provides equal opportunities in employment and programming,
including Title IX and ADA. To ensure equal access, please make requests for reasonable accommodations as soon as
possible prior to the scheduled program, service or activity. This publication was supported by Grant Number
H75/CCH524679-01 from the Centers for Disease Control and Prevention. Its contents are solely the responsibility of the
authors and do not necessarily represent the official views of the Centers for Disease Control and Prevention.
Ejemplos de comidas
rápidas y fáciles
¿Cómo podría usted añadir verduras y frutas a estas comidas rápidas y fáciles para hacerlas
más saludables?
Ejemplo I- Pollo asado del supermercado con arroz instantáneo
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Ejemplo II-Salsa para espagueti (en frasco o en lata) con pasta cocida
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___________________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________________
Ejemplo III-Emparedados de queso derretido o quesadillas con sopa de tomates enlatada
___________________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________________
Ejemplo IV-Pizza de queso congelada con soda
___________________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________________
___________________________________________________________________________________________________________________________________
© Derechos de Autor 2006 El Consejo de Regentes del Sistema de la Universidad de Wisconsin operando a través de la División de la
Extensión Cooperativa de la Universidad de Wisconsin-Extensión. La UW-Extensión proporciona igualdad de oportunidades en empleo y
programas, incluyendo los requisitos del Título IX (Title IX) y de la Ley para Americanos con Discapacidades (ADA). Para asegurar igualdad
de acceso, por favor haga pedidos de acomodación razonable lo más pronto posible antes de la fecha del programa, servicio o actividad.
Esta publicación es financiada por la Subvención Número H75/CCH524679-01 de los Centers for Disease Control and Prevention (Centros
para el Control y la Prevención de Enfermedades).
Create a die with “Things that interfere with meals and snacks”
Print on heavy paper.
Cut on outer lines.
Fold sides along inner lines and tape sides together.
Microwave just
broke down
Doctor’s
appointment
scheduled during
mealtime
Got home late
because of traffic
Last minute
change in work
schedule
Can’t get to
grocery store
because of bad
weather
Child needs your
attention
Elabore un dado con “Las cosas que interfieren con las comidas y meriendas”
Imprima en papel grueso.
Corte por las líneas de afuera.
Dobles los lados por las líneas de adentro y engrápelos juntos.
El Microondas
acaba de
descomponerse
La cita con el
doctor es durante
la hora de la
comida
Llegué tarde a
Cambio a última
casa por culpa del hora de horario
trafico
de trabajo
No puedo ir a la
tienda porque el
tiempo está feo
El niño necesita
su atención
Two-Year Olds
Use Big Muscles - ARMS
Scrub
Tear-Break-Snap
Dip
Three-Year Olds
Use Medium Muscles - HANDS
Pour
Wrap
Mix
Shake
Spread
© 2005 Board of Regents of the University of Wisconsin System doing business as the Division of Cooperative Extension of the University of WisconsinExtension. UW-Extension provides equal opportunities in employment and programming, including Title IX and ADA. To ensure equal access, please
make requests for reasonable accommodations as soon as possible prior to the scheduled program, service or activity.
This publication was supported by Grant Number H75/CCH524679-01 from the Centers for Disease Control and Prevention. Its contents are solely the
responsibility of the authors and do not necessarily represent the official views of the enters for Disease Control and Prevention.
Adapted with permission from Michigan Department of Community Health/WIC Program and United Dairy Industry of Michigan.
Loss niños de 2 años
Lo
Usan los músculos grandes – LOS BRAZOS
Frotar
Rasgar - Romper - Partir
Meter
Loss niños de 3 años
Lo
Usan los músculos medianos – LAS MANOS
Vertir
Envolver
Mezclar
Sacudir
Untar
© Derechos de Autor 2005 El Consejo de Regentes del Sistema de la Universidad de Wisconsin operando a través de la División de la Extensión Cooperativa de la
Universidad de Wisconsin-Extensión. UW Extensión proporciona igualdad de oportunidades en empleo y programas, incluyendo los requisitos del Título IX (Title IX) y de
la Ley para Americanos con Discapacidades (ADA). Para asegurar igualdad de acceso, por favor haga pedidos de acomodación razonable lo más pronto posible antes
de la fecha del programa, servicio o actividad.
Esta publicación fue financiada por la Subvención Número H75/CCH524679-01 de los Centers for Disease Control and Prevention (Centros para el Control y la
Prevención de Enfermedades). Su contenido es la responsabilidad única de los autores y no refleja necesariamente las opiniones oficiales de los Centers for Disease
Control and Prevention (Centros para el Control y la Prevención de Enfermedades).
Adaptado con el permiso del Michigan Department of Community Health (Departamento de Salud Comunitaria de Michigan), el programa WIC y la United Dairy Industry
of Michigan (Industria Lechera Unida de Michigan).
Four-Year Olds
Use Small Muscles - FINGERS
Peel
Juice
Mash
Roll
Crack Eggs
Five-Year Olds
Use Medium Muscles - Hand-Eye
Measure
Cut
Beat with
Egg Beater
Grate
Grind
© 2005 Board of Regents of the University of Wisconsin System doing business as the Division of Cooperative Extension of the University of WisconsinExtension. UW-Extension provides equal opportunities in employment and programming, including Title IX and ADA. To ensure equal access, please
make requests for reasonable accommodations as soon as possible prior to the scheduled program, service or activity.
This publication was supported by Grant Number H75/CCH524679-01 from the Centers for Disease Control and Prevention. Its contents are solely the
responsibility of the authors and do not necessarily represent the official views of the enters for Disease Control and Prevention.
Adapted with permission from Michigan Department of Community Health/WIC Program and United Dairy Industry of Michigan.
Loss niños de 4 años
Lo
Usan los músculos pequeños – LOS DEDOS
Pelar
Jugo
Moler
Enrollar
Cascar
huevos
Loss niños de 5 años
Lo
Usan los músculos medianos –
Coordinación de La Mano y El Ojo
Medir
Cortar
Batir huevos
con un batidor
Rallar
Moler
© Derechos de Autor 2005 El Consejo de Regentes del Sistema de la Universidad de Wisconsin operando a través de la División de la Extensión Cooperativa de la
Universidad de Wisconsin-Extensión. UW Extensión proporciona igualdad de oportunidades en empleo y programas, incluyendo los requisitos del Título IX (Title IX) y de
la Ley para Americanos con Discapacidades (ADA). Para asegurar igualdad de acceso, por favor haga pedidos de acomodación razonable lo más pronto posible antes
de la fecha del programa, servicio o actividad.
Esta publicación fue financiada por la Subvención Número H75/CCH524679-01 de los Centers for Disease Control and Prevention (Centros para el Control y la
Prevención de Enfermedades). Su contenido es la responsabilidad única de los autores y no refleja necesariamente las opiniones oficiales de los Centers for Disease
Control and Prevention (Centros para el Control y la Prevención de Enfermedades).
Adaptado con el permiso del Michigan Department of Community Health (Departamento de Salud Comunitaria de Michigan), el programa WIC y la United Dairy Industry
of Michigan (Industria Lechera Unida de Michigan).
Goal setting statements for Healthy Toddlers lessons
Directions: Choose one goal to work on this week. Put an X next to your goal.
If needed, fill in the blanks to create a goal that is practical for you. Use
the box at the bottom of the goal sheet to track how you are doing. Write
down any comments you would like to include. For example, you might write
down what your child helped you with in the kitchen.
Lesson 6
 I will ___________________________________________________
at least ___ days this week.
Keeping track of my goal this week
Monday
I met
my
goal
on:
Tuesday
Wednesday Thursday
Friday
Saturday
Sunday
Estableciendo Metas para Niños Pequeños Saludables
Direcciones: Escoja una meta en la que trabajar esta semana. Ponga una X al
lado de su meta. Si necesita, complete la información para crear una meta
que es práctica para usted. Utilice la tabla en la parte de abajo de la hoja de
metas para ver como le está yendo. Escriba cualquier comentario que le
gustaría incluir. Por ejemplo, podría escribir con que le ayudo su hijo en la
cocina.
Lección 6
 Yo ___________________________________________________
por lo menos ___ días esta semana.
Controlando my meta esta semana
Lunes
Cumplí
con mi
meta el:
Martes
Miércoles
Jueves
Viernes
Sábado
Domingo
LASAÑA EN UN SARTÉN
4 porciones
Tiempo de preparación: 25 minutos
Tiempo de cocinar: 10 minutos
Información de
Ingredientes:
nutrición
1/2 libra de carne molida, cerdo o pavo ( con poca grasa)
(por porción):
1/2 taza de cebolla picada
295 Calorías
1 lata de salse de tomate (15 onzas)*
2 tazas de verduras
1 1/2 taza de agua
1/2 taza de leche
1/4 cucharadita de ajo en polvo
2 onzas de carne y judías
1/2 cucharadita de orégano (opciónal)
1 1/2 onzas de cereales
1/2 cucharadita de albahaca (opciónal)
3 tazas de pasta, cruda
1 libra de espinaca fresca o congelada (descongelada), picada
1 taza de requesón con poca grasa
1/2 taza de queso de mozarela con poca grasa, rallado
*Nota:la salsa de espaguetis puede ser sustituida por la salsa de tomate
y los condimentos.
Vea la elaboración en otro
lado
SKILLET LASAGNA
Preparation time: 25 minutes
Cooking time: 10 minutes
Serves 4
Nutrition Information
(per serving):
295 Calories
1 cup vegetables
1/2 cup milk
2 ounces meat and beans
1 1/2 ounces grains
Ingredients:
1/2 pound lean ground beef, pork or turkey
1/2 cup chopped onion
1 can tomato sauce (15 ounce)*
1 1/2 cups water
1/4 teaspoon garlic powder
1/2 teaspoon oregano (optional)
1/2 teaspoon basil (optional)
3 cups noodles, uncooked
1 pound fresh or frozen (thawed) chopped spinach
1 cup low-fat cottage cheese
1/2 cup low-fat shredded mozzarella
*Note: spaghetti sauce may be substituted for tomato sauce and spices.
See directions on backside
LASAÑA EN UN SARTÉN
4 porciones
Elaboración:
1. Frie la carne hasta que esta color café en un sartén grande. Agote y
enjuage para quitar un poca de la grasa.
2. Añada al sartén el cebolla,la salsa de tomate, el agua y los condimentos .
3. Cubra y ponga al hervir.
4. Añada la pasta, cubra y hierva a fuego lento 5 minutos.
5. Añada la espinaca y hierva a fuego lento 5 minutos más. Remueva de
Nuevo.
6. Ponga cucharas de requesón y roca con queso de mozarela rallado.
7. Cubra y hierva a fuego lento 10 minutos más. Si la mezcla es demasiada
seca, añada más agua.
Reprinted with permission from How Does Your Garden Grow?
Sherry Tanumihardjo, University of Wisconsin - Extension. 2005.
SKILLET LASAGNA
Serves 4
Directions:
1. Brown meat in a large skillet. Drain and rinse to remove some of the fat.
2. Add to skillet onion, tomato sauce, water and spices.
3. Cover and bring to boil.
4. Add noodles, cover and simmer for 5 minutes.
5. Stir in spinach and simmer another 5 minutes. Stir again.
6. Spoon cottage cheese on top and sprinkle with shredded mozzarella.
7. Cover and simmer 10 more minutes. If mixture gets too dry, add a little
more water.
Reprinted with permission from How Does Your Garden Grow?
Sherry Tanumihardjo, University of Wisconsin - Extension. 2005.
SKILLET LASAGNA
Preparation time: 25 minutes
Cooking time: 10 minutes
Serves 4
Nutrition Information
(per serving):
295 Calories
1 cup vegetables
1/2 cup milk
2 ounces meat and beans
1 1/2 ounces grains
Ingredients:
1/2 pound lean ground beef, pork or turkey
1/2 cup chopped onion
1 can tomato sauce (15 ounce)*
1 1/2 cups water
1/4 teaspoon garlic powder
1/2 teaspoon oregano (optional)
1/2 teaspoon basil (optional)
3 cups noodles, uncooked
1 pound fresh or frozen (thawed) chopped spinach
1 cup low-fat cottage cheese
1/2 cup low-fat shredded mozzarella
*Note: spaghetti sauce may be substituted for tomato sauce and spices.
SKILLET LASAGNA
Preparation time: 25 minutes
Cooking time: 10 minutes
Preparation time: 25 minutes
Cooking time: 10 minutes
Serves 4
Nutrition Information
(per serving):
295 Calories
1 cup vegetables
1/2 cup milk
2 ounces meat and beans
1 1/2 ounces grains
Ingredients:
1/2 pound lean ground beef, pork or turkey
1/2 cup chopped onion
1 can tomato sauce (15 ounce)*
1 1/2 cups water
1/4 teaspoon garlic powder
1/2 teaspoon oregano (optional)
1/2 teaspoon basil (optional)
3 cups noodles, uncooked
1 pound fresh or frozen (thawed) chopped spinach
1 cup low-fat cottage cheese
1/2 cup low-fat shredded mozzarella
*Note: spaghetti sauce may be substituted for tomato sauce and spices.
See directions on backside
Nutrition Information
(per serving):
295 Calories
1 cup vegetables
1/2 cup milk
2 ounces meat and beans
1 1/2 ounces grains
Ingredients:
1/2 pound lean ground beef, pork or turkey
1/2 cup chopped onion
1 can tomato sauce (15 ounce)*
1 1/2 cups water
1/4 teaspoon garlic powder
1/2 teaspoon oregano (optional)
1/2 teaspoon basil (optional)
3 cups noodles, uncooked
1 pound fresh or frozen (thawed) chopped spinach
1 cup low-fat cottage cheese
1/2 cup low-fat shredded mozzarella
*Note: spaghetti sauce may be substituted for tomato sauce and spices.
See directions on backside
SKILLET LASAGNA
Serves 4
See directions on backside
SKILLET LASAGNA
Preparation time: 25 minutes
Cooking time: 10 minutes
Serves 4
Nutrition Information
(per serving):
295 Calories
1 cup vegetables
1/2 cup milk
2 ounces meat and beans
1 1/2 ounces grains
Ingredients:
1/2 pound lean ground beef, pork or turkey
1/2 cup chopped onion
1 can tomato sauce (15 ounce)*
1 1/2 cups water
1/4 teaspoon garlic powder
1/2 teaspoon oregano (optional)
1/2 teaspoon basil (optional)
3 cups noodles, uncooked
1 pound fresh or frozen (thawed) chopped spinach
1 cup low-fat cottage cheese
1/2 cup low-fat shredded mozzarella
*Note: spaghetti sauce may be substituted for tomato sauce and spices.
See directions on backside
SKILLET LASAGNA
Serves 4
SKILLET LASAGNA
Serves 4
Directions:
1. Brown meat in a large skillet. Drain and rinse to remove some of the fat.
2. Add to skillet onion, tomato sauce, water and spices.
3. Cover and bring to boil.
4. Add noodles, cover and simmer for 5 minutes.
5. Stir in spinach and simmer another 5 minutes. Stir again.
6. Spoon cottage cheese on top and sprinkle with shredded mozzarella.
7. Cover and simmer 10 more minutes. If mixture gets too dry, add a little
more water.
Directions:
1. Brown meat in a large skillet. Drain and rinse to remove some of the fat.
2. Add to skillet onion, tomato sauce, water and spices.
3. Cover and bring to boil.
4. Add noodles, cover and simmer for 5 minutes.
5. Stir in spinach and simmer another 5 minutes. Stir again.
6. Spoon cottage cheese on top and sprinkle with shredded mozzarella.
7. Cover and simmer 10 more minutes. If mixture gets too dry, add a little
more water.
Reprinted with permission from How Does Your Garden Grow?
Sherry Tanumihardjo, University of Wisconsin - Extension. 2005.
Reprinted with permission from How Does Your Garden Grow?
Sherry Tanumihardjo, University of Wisconsin - Extension. 2005.
SKILLET LASAGNA
Serves 4
SKILLET LASAGNA
Serves 4
Directions:
1. Brown meat in a large skillet. Drain and rinse to remove some of the fat.
2. Add to skillet onion, tomato sauce, water and spices.
3. Cover and bring to boil.
4. Add noodles, cover and simmer for 5 minutes.
5. Stir in spinach and simmer another 5 minutes. Stir again.
6. Spoon cottage cheese on top and sprinkle with shredded mozzarella.
7. Cover and simmer 10 more minutes. If mixture gets too dry, add a little
more water.
Directions:
1. Brown meat in a large skillet. Drain and rinse to remove some of the fat.
2. Add to skillet onion, tomato sauce, water and spices.
3. Cover and bring to boil.
4. Add noodles, cover and simmer for 5 minutes.
5. Stir in spinach and simmer another 5 minutes. Stir again.
6. Spoon cottage cheese on top and sprinkle with shredded mozzarella.
7. Cover and simmer 10 more minutes. If mixture gets too dry, add a little
more water.
Reprinted with permission from How Does Your Garden Grow?
Sherry Tanumihardjo, University of Wisconsin - Extension. 2005.
Reprinted with permission from How Does Your Garden Grow?
Sherry Tanumihardjo, University of Wisconsin - Extension. 2005.