LESSON 6 Quick, Easy and Healthy Meals Key concepts
Transcripción
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 ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ Sample II - Spaghetti sauce (from jar or can) with cooked pasta ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ Sample III - Grilled cheese sandwiches with canned tomato soup ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ Sample IV - Frozen cheese pizza with soda ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ © 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 ___________________________________________________________________________________________________________________________________ ___________________________________________________________________________________________________________________________________ ___________________________________________________________________________________________________________________________________ ___________________________________________________________________________________________________________________________________ Ejemplo II-Salsa para espagueti (en frasco o en lata) con pasta cocida ___________________________________________________________________________________________________________________________________ ___________________________________________________________________________________________________________________________________ ___________________________________________________________________________________________________________________________________ ___________________________________________________________________________________________________________________________________ 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.