Parent Workshop 4:

Meal PlanningPresented by:

Network for a Healthy California—LAUSD

For CalFresh information, call 1-877-847-3663. Funded by USDA SNAP, an equal opportunity provider and employer.

Visit www.cachampionsforchange.net for healthy tips. •California Department of Public Health

Key MessagesBALANCING CALORIES• Enjoy your food, but eat less.• Avoid oversized portions.

FOODS TO INCREASE• Make half your plate fruits and vegetables

• Switch to fat-free or low-fat (1%) milk

Key MessagesFOODS TO REDUCE• Compare sodium in foods and choose the

foods with lower numbers

• Drink water instead of sugary drinks

DAILY PHYSICAL ACTIVITY• Adults – 30 minutes

• Children – 60 minutes

Review: Food Labels

• Single serving size

• Low fat, saturated fat, sodium, cholesterol

• High fiber

• Trans fats

• Sugar

• % Daily Value

Review

• Goals for Nutrition and Physical Activity See page 18 in your Workshop 3 materials

• Food Label Homework Activity See page 19 in your Workshop 3 materials

My Kitchen, My Rules

• What does this mean to you?

• Any challenges?

• Ideas to share?

Division of Roles – Parents

• Responsible for what and when to eat

• Do not force or restrict what or how much food kids eat

• 3 P’s for Parents:– Plan for positives

– Prepare the food

– Provide with patience

Division of Roles – Children

• Responsible for deciding when they are full

• 3 C’s for Children:– Choose to eat

– Choose what to eat

– Choose how much to eat

Where Do You Buy Food?

• Grocery store

• Discount store

• Convenience store

• Liquor store

• Street vendors

• Others?

Is Eating Healthy Expensive?

Cost of eating out

VERSUS

Cost of cooking a

meal at home

• Plan ahead

• Balance intake over a day

• Quick and easy meals

Plan Well-Balanced Meals

Using MyPlate

Eating Healthy for Less

• Shop the perimeter

• Look to the top and bottom shelves for healthier choices

1. Make a shopping list

2. Don't go hungry

3. Shop alone

4. Use frozen produce

5. Shop the perimeter

6. Check food labels

7. Go generic

8. Clip coupons

9. Stock up sale items

10. Get a store discount card

Grocery Shopping Tips

Physical Activity Break

Weekly Menu Planning Activity

Page 1

See Pages 4 and 5 for Sample Menus

Get All Food Groups inYour Meals

Food Safety and Sanitation

• 76 million people get sick each year from foodborne illnesses

• Over 5,000 people die each year

• Good food safety and sanitation helps prevent foodborne illness

• Cross-Contamination can cause foodborne illness

Source: Center for Disease Control and Prevention

• Wash hands after touching raw foods, sneezing, blowing your nose, throwing out garbage, going to the bathroom

• Use different utensils when preparing or serving raw and ready-to-eat or cooked foods

• Use different sponges and cutting boards

• Air-dry dishes

Preventing Cross-Contamination

• Cleaning removes oil and food from plates

• Sanitizing kills bacteria– Heat– Chemical

• Sanitizing solution– 2 tsp. bleach in 4 cups of water – 1 tsp. bleach in 2 cups of water

Difference BetweenCleaning and Sanitizing

Separate

• Separate raw (uncooked) foods from cooked food and foods that do not require cooking

• Separate in the refrigerator

• Separate in the grocery cart

• Use different cutting boards

Cook

• Danger zone: 41° – 135° F KEEP FOOD OUT OF THIS RANGE!

• Cook to the right temperature

• Use a thermometer properly

• Reheat leftovers

Chill

• Temperature guidelines– Refrigerator: 41° F or below– Freezer: 0° F or below

• Cool foods down quickly and refrigerate

• Throw out hazardous foods after 7 days

• Cooling foods improperly is a leading cause of foodborne illness

Defrost and Reheating

• Under refrigeration

• Under running water at 70° F or below

• As part of the cooking process

• Refrigerating food does not kill bacteria

• Reheat foods to 165° F

General Rule

• When in doubt, throw it out!

• Throw out food left in the danger zone for 4 or more hours

Safe Preparation TechniquesSee page 10

• Hand washing

• What is safe for kids to do in the kitchen?

Next Week – Potluck!

Everyone is invited to bring a healthy item

Workshop 4 Goals

• See page 17 in your Workshop 4 materials

• Circle at least one of the nutrition goals or write your own goal

• Circle at least one of the physical activity goals or write your own goal

Workshop 4 Homework

• See page 18 in your Workshop 4 materials

• Using the Healthy Meals recipe book, cook one recipe in the book and have your child help prepare the meal.

• Answer the questions on page 18

Key MessagesBALANCING CALORIES• Enjoy your food, but eat less.• Avoid oversized portions.

FOODS TO INCREASE• Make half your plate fruits and vegetables

• Switch to fat-free or low-fat (1%) milk

Key MessagesFOODS TO REDUCE• Compare sodium in foods and choose the

foods with lower numbers

• Drink water instead of sugary drinks

DAILY PHYSICAL ACTIVITY• Adults – 30 minutes

• Children – 60 minutes

Fruit Salad Recipe