Chapter 17 Planning Healthy Meals Learning Outcomes After

Chapter 17 Planning Healthy Meals

Learning Outcomes After studying this chapter, you will be able to • identify kitchen appliances, cookware, bakeware, and tools; • employ flavor, color, texture, temperature, and shape and size to plan appealing meals; (continued) Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Learning Outcomes • recognize resources for help planning healthy meals; • implement strategies for managing time when preparing foods; and • apply tactics for eating healthy meals away from home. Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Chapter Warm-Up What is your busiest day this week? • Plan breakfast, lunch, and dinner menus for this day that meet your nutrient needs, are quick and easy to prepare, and appeal to your tastes. Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Kitchen Appliances • A range consists of an oven, cooktop, and broiler – Oven must be preheated and heat source is located below the food – Heat source is located above food in a broiler – A fan circulates hot air to cook more evenly and quickly in a convection oven – Cooktop consists of either a pilot light and gas burners or electric heating elements – A built-in oven is paired with a separate cooktop (continued) Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Kitchen Appliances • The refrigerator-freezer is the cold storage center of a kitchen – The refrigerator portion holds beverages and perishable foods at safe temperatures above freezing but below 41°F – There also compact, or mini, refrigerators that might have a small freezer (continued) Pro 3 DArtt/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Kitchen Appliances • Dishwashers have spray arms that distribute detergent and rinse water in cycles – Use approximately 6 to 10 gallons of water per cycle – Can be built into the cabinetry and hooked up to the plumbing, but smaller portable and countertop versions are also available (continued) Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Kitchen Appliances • A handheld electric mixer has varying speeds, a motor, and removable beaters • A stand mixer has a variety of attachments and a powerful motor (continued) Rae Alexander/Shutterstock. com; M. Unal Ozmen/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Kitchen Appliances • A blender is a tall container with a removable lid and motor-driven blades at the base • A food processor is used to quickly chop, grate, mince, blend, or slice • An immersion blender is used to blend small batches of food (continued) Danny Smythe/Shutterstock. com; Sean van Tonder/Shutterstock. com; iprachenko/Shutterstock. com; Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Kitchen Appliances • Electric skillet uses an electric element as its heat source and has a lid to retain heat and moisture • A slow cooker consists of a large stoneware bowl that fits inside a heating unit • Pressure cooker is a pot with a sealed lid that uses steam and pressure to cook food (continued) John Kasawa/Shutterstock. com; Quang Ho/Shutterstock. com; Konjushenko Vladimir/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Kitchen Appliances • A toaster is a countertop appliance used to heat and brown a variety of breads and pastries • A toaster oven is used to bake, brown, or reheat a wide variety of foods • Microwave oven defrosts, cooks, or reheats foods quickly and have exhaust fans to vent steam and odors (continued) Slavoljub Pantelic/Shutterstock. com; Sergiy Kuzmin/Shutterstock. com ; bergamont/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Kitchen Appliances • French coffee press pushes grounds to the bottom of the container after boiling water is poured over them and desired strength is achieved • Electric drip coffeemakers may include programmable timers, built -in bean grinders, and espresso or latte options • Electric single-serve brewing systems make individual servings timquo/Shutterstock. com; Alexandru Nika/Shutterstock. com; Keurig Green Mountain, Inc. Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Cookware and Bakeware • A saucepan has a flat-bottomed pot with straight, vertical sides, and one long handle • A stockpot is a large, flat-bottomed pot with straight, vertical sides, and two small handles on opposite sides (continued) Luisa Leal Photography/Shutterstock. com; Zovteva/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Cookware and Bakeware • A Dutch oven is a thick-walled cooking pot with a tight-fitting lid • A wok is a bowl-shaped pan with either one long handle or two small handles (continued) Early Spring/Shutterstock. com; AVN Photo Lab/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Cookware and Bakeware • A skillet is a shallow, flat-bottomed cast-iron pan with one handle • Sauté pans are shallow, flatbottomed pans used to cook foods using a small amount of oil over high heat • A roasting pan is a flat-bottomed pan with shallow vertical sides and two handles (continued) Oleg Bezrukov/Shutterstock. com; rfin/Shutterstock. com; Olga Popova/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Cookware and Bakeware • Cake pans can be round, square, or rectangular, and various sizes • A tube pan is a deep cake pan with a tube running through the center around which the cake forms • A muffin pan is a baking pan with multiple indentations to make jumbo, mini, or regular muffins or cupcakes (continued) Constantine Pankin/Shutterstock. com; Annapolis. Studios/Shutterstock. com; ffolas/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Cookware and Bakeware • A baking sheet is a flat, rectangular sheet of metal • A jelly roll pan is a baking sheet with a short lip on all four sides • A cooling rack is a raised wire rack that allows air to circulate around hot foods and let heat escape (continued) Goodheart-Willcox Publisher; cretolamna/Shutterstock. com; Kitch Bain/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Cookware and Bakeware • A loaf pan is a deep, rectangular baking pan • A pizza pan is a large, round baking sheet with holes to make a crisp crust • A pie pan is a shallow, sloped-sided, round dish with a flat or fluted edge • A springform pan has a removable bottom with a collar and latch for easy removal kavring/Shutterstock. com; Joe Gough/Shutterstock. com; AS Food studio/Shutterstock. com; ffolas/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Kitchen Utensils • Liquid measuring cups are made from either glass or clear plastic with a spout for pouring and a handle • Dry measuring cups are flat-bottomed cups in various sizes with long handles, designed to be leveled off for accurate measuring • Measuring spoons usually come in a set of four to six spoons, each with a different measurement (continued) M. Unal Ozmen/Shutterstock. com; Laboko/Shutterstock. com; nuwatphoto/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Kitchen Utensils • An offset spatula (also called a turner or a spatula) has a blade with an offset handle • A silicone or rubber spatula has a flexible blade used for scraping the contents from a container • Ladles have a long handle with a cup on the end (continued) Guru 3 D/Shutterstock. com; Eaks 1979/Shutterstock. com; Davydenko Yuliia/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Kitchen Utensils • A masher has a long handle attached to a head with a grid or zigzag pattern used to mash soft foods • A peeler has a sharp, slit blade mounted on a handle • Kitchen spoons have long handles with either solid or perforated bowls on the end (continued) Olga Popova/Shutterstock. com; Natan 86/Shutterstock. com; nito/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Kitchen Utensils • A cutting board is a flat surface on which to cut food, usually made of plastic or wood • A whisk has a long, narrow handle with a series of wire loops joined at the end • A grater is a metal surface with different-sized slots used to shred food (continued) sevenke/Shutterstock. com; Sergey Skleznev/Shutterstock. com; Andrei Kuzmik/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Kitchen Utensils • A colander is a bowl-shaped utensil with holes or slots used to drain liquid from a food • A manual can opener is a plier-type utensil with two small rotating circular blades that remove the lid from a can by turning a key • Tongs are metal, plastic, or wooden pinching tools used to hold or turn food (continued) anny Smythe/Shutterstock. com; ra 3 rn/Shutterstock. com ; Gavran 333/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Kitchen Utensils • Mixing bowls are various size kitchen bowls in which ingredients are combined • A garlic press is a two-handled utensil used to crush garlic through fine holes • Oven mitts and potholders are constructed of silicone or fabric to protect your hands when handling hot objects or kitchen equipment keerati/Shutterstock. com; mihalec/Shutterstock. com; Grygorii Lykhatskyi/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Kitchen Knives • A chef’s knife is an all-purpose, versatile knife, 6 to 12 inches long, used for most types of cutting • A utility knife is a small, lightweight knife 4 to 7 inches long • A paring knife is a small knife with a straight, sharp blade between 3 and 5 inches long • A serrated knife has a 5 to 10 inch blade with a sawtooth edge Dron skm/Shutterstock. com; Dron skm/Shutterstock. com ; James Clarke/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Staple Ingredients • Staple ingredients are used on a regular basis and should always be kept on hand in the kitchen – Some of these items are perishable and are prone to spoil or decay – Nonperishable items have a longer shelf life – Some staple ingredients are universal, while others are unique to an individual cook Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Creating Meal Plans • An effective meal meets nutritional needs and is appealing to those eating it – Individual preference and specific life-cycle stage may influence appeal – Appeal depends on five factors Flavor Color Texture Temperature Shape and size (continued) Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Creating Meal Plans • Use a variety of flavors in each meal and throughout the week – Basic taste combinations include salty and sweet, sweet and sour, bitter and sweet, or sour and salty • Color appeals to the eye and stimulates appetite – Bright, deep, vibrant, and varied colors add to appeal (continued) Brent Hofacker/Shutterstock. com; Signe Leth/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Creating Meal Plans • Food texture is sensed by the mouth – A meal should combine textures such as crunchy, soft, chewy, or crisp • Most people enjoy a balance of hot and cold foods – Serving food at the proper temperature is also important (hot soup or cold milk) • Shape and size of foods affect visual appeal – Can be strips, whole, and round pieces – Can be large or small (continued) Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Creating Meal Plans • A meal should provide a variety of nutrientdense foods to meet all nutrient needs – The amounts of nutrients each person needs may vary by age, sex, body size, activity level, and health conditions such as allergies – The same meal served in different portion sizes can often meet the needs of the entire household – Adapting meals to the special needs of individuals can help them continue to enjoy (continued) good nutrition Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

The Nutrition & Wellness Conversation • How does the meal shown address the five factors of appeal: flavor, temperature, color, texture, and shape and size? • Is this meal also nutrient-dense? Teri Virbickis/Shutterstock. com Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Creating Meal Plans • Resources are available to help plan healthy meals Various apps can help people plan menus, collect recipes, create shopping lists, and maintain current food inventories My. Plate provides specific information on meal planning for pregnant women, children, and older adults The DASH eating plan is a useful tool for planning healthy meals The American Heart Association and American Diabetes Association offer meal-planning tips for people with heart disease and diabetes (continued) Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Creating Meal Plans • Creating a menu for the week is a more efficient way to guide shopping and food preparation Begin with a list of foods you already have in your kitchen Create a menu worksheet with spaces for breakfast, lunch, dinner, and snacks throughout the week Keep in mind activities that may prevent you from having time to prepare and eat a meal Incorporate leftovers into your plan for a quick meal and to avoid waste Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Managing Time for Meal Preparation • For busy people, fast and simple meal preparation is key to good nutrition – Organize your work area with utensils and appliances stored in handy, logical locations – Calculate the amount of time needed to prepare and eat a meal to ensure that a meal is ready on time – Prepare certain meals or ingredients ahead of time, such as chopping fruits and vegetables (continued) Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Managing Time for Meal Preparation – Use time-saving devices like food processors, pressure cookers, or microwave ovens – Choose quick and easy meals that can be prepared in 30 minutes or less, require only a few ingredients, or require only a few utensils to prepare – Keep a file or simple, healthy recipes you enjoy – Consider minimally processed foods such as bagged salad greens or shelled nuts, to save time and produce healthy meals Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Eating Healthy Meals Away from Home • Packing a lunch can be cost-effective and healthy – Food containers should maintain proper temperature until mealtime, otherwise food options can be limited – Try to include a variety of foods from the five food groups and limit foods that are high in fats, sugar, and sodium (continued) Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Eating Healthy Meals Away from Home • When eating from concession stands, vending machines, take-out counters, or restaurants, – read menu terms to identify and avoid foods that may be high in fat and sodium, such as fried, creamy, rich, barbecued, Parmesan, or teriyaki – select fast-food options wisely and adjust other meals throughout the day to balance the calories, sodium, and fat from that meal (continued) Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Eating Healthy Meals Away from Home Tips for eating out: • • • Select regular-size menu items instead of large, double, or supersized Order half-size portions or consider sharing Limit high-fat creamy and oily salads Request gravies, sauces, and dressings on the side Avoid adding table salt Trim fat from meat, skin from chicken, and breading from fish, and blot the oil on pizza with a napkin • Choose fruit or nonfat frozen yogurt for dessert • Order water or milk instead of soda Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Review Name the following small appliances. • C. • A. – slow cooker • B. – food processor • D. – immersion blender – toaster oven (continued) Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Review Name the following cookware. • C. • A. – saucepan • B. – sauté pan – stockpot • D. – wok (continued) Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Review Name the following bakeware. • C. • A. – cake pan • B. – muffin pan – baking sheet • D. – loaf pan (continued) Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Review Name the following kitchen utensils. • C. • A. – liquid measuring cups • B. – dry measuring cups – colander • D. – whisk (continued) Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Review Name the following kitchen utensils. • C. • A. – tongs • B. – rubber spatula – offset spatula • D. – peeler (continued) Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.

Review Name the following kitchen knives. • C. • A. – chef’s knife • B. – utility knife – paring knife • D. – serrated knife Copyright Goodheart-Willcox Co. , Inc. May not be posted to a publicly accessible website.