Kitchen Smarts
True or False: All recipes have to be followed exactly.
False.
As a good rule of thumb for most meals - how many food groups (or macronutrients) do we ideally want to include?
At least three.
e.g. carb (high fiber plant food like veggie, whole grain or fruit), protein, and fat
True or False: You should always compare retail prices to be sure you're getting the best deal.
False. You want to compare UNIT PRICES to make sure you are comparing the price of two of the same units: ounces to ounces, pounds to pounds, etc.
Give an example of a healthy versus less healthy choice within the FRUITS group.
Apples vs. apple pie
Whole fruit vs. juice or smoothie
Fresh fruit vs. fruit rollup
Fruit canned in juice vs. in heavy syrup
Rotisserie chicken + avocado + ______________
Some Fiber (Veggie, Fruit, High Fiber Grain)!
- corn tortilla
- salsa
- cabbage
- brown rice
- etc.
Your family decides to make Barley Jambalaya tonight. You gather all your ingredients but realize that you don't have any bell peppers. You don't have time to go to the store. What do you do?
Use another vegetable or leave it out.
Give one example of a healthy snack that you could plan and make at home.
Any reasonable answer, should include at least 2 food groups.
*bonus points if you include protein!*
You find a bulk bag of apples with a lower unit price than loose apples. You are trying to determine whether this is a good buy. Name two things you might consider other than price.
Will we eat all of these apples before they go bad?
How long will the apples last?
Can I properly store these apples?
Do I like this kind of apple?
You're in the grain aisle (bread, crackers, pastas, rice, cereal, meal bars, etc). Name two nutrients you would want to pay particular attention to on the label.
Whole grain as the first ingredient, Fiber (>3 grams!), added sugar (<5 grams!).
*Added Bonus* Enriched grain, multi-grain, or stone ground do not mean whole grain unless listed as first ingredient and high fiber
Salmon + wild rice + __________
A veggie!
- Bok choy
- Snow peas
- Broccoli
- Brussel sprouts
- Salad
What are some helpful tools for meal planning and preparing portion smart meals?
Any of these are acceptable:
Meal prep planner (calendar), Tupperware or glassware that is meal/snack sized and stackable, food scale, measuring cups, measuring spoons, food vacuum sealer, foil, parchment paper, crockpot, crockpot liners, ice packs.
What is one benefit of getting your kids or other household members involved in menu planning?
It can lead to more creativity and interest in your healthier meals. Allows them input which makes them more likely to enjoy these new foods and is easier than making multiple meals (cleaning multiple dishes!)
How to get kids involved? - Ask them to select a fruit or vegetable, measure ingredients, tear herbs, set or clear the table, stir ingredients, wash produce, dry dishes, etc.
True or False? Organic or natural always means healthier.
False! For example - organic or natural sweets are still high in added sugar and may even be higher in sugar than the conventional option. Compare the labels and look for fiber, added sugars and overall calorie content if trying to find a healthier sweet or organic product.
There are other benefits to organic but it is important not to equate organic or all natural with healthy.
Where do you look on the package if you are trying to find about how may calories are in the ENTIRE package?
Calories per serving X number of servings in package.
Greek yogurt + ____________ + _____________
A high fiber plant food (fruit, whole high fiber grain) and or a healthy fat
- boiled egg
- nuts/seeds (almond, walnut, pecans, chia seeds, etc)
- berries
- oatmeal
What is the proper way to read a recipe?
From beginning to end before you begin cooking.
Name three items you might want to have in your pantry at all times to create a nutritious meal.
Canned beans, lentils, canned fruits (in water) or vegetables, whole grain pasta, brown rice, wild rice, farro, nuts, olive or vegetable oils, canned seafood, corn or smart carb tortillas, old fashioned oats, onions, garlic, spices, vinegar, mustard, low sodium soy sauce, low sugar pasta sauces, tomato (whole or diced), stocks, peanut butter, etc.
Name two ways to save money on produce.
Compare prices for fresh, frozen, and canned produce
Buy fresh produce in season
Purchase produce in its most whole form
Choose in season produce or go to a farmers markets
Ask for a smaller portion or only take what you need (half of the asparagus, etc).
True or False: If a juice says "no added sugar" it is low in carbohydrate.
False. Fruit juice is full of natural sugar/carbohydrate called "fructose". Fruit juices are high carb beverages and should be had in moderation.
Whole grain pasta + ___________ + _____________
Protein + Veggie! (add some fat for best satiety if not used to make your protein)
- ground meat or ground plant based meat
- beans
- tuna
- Tomato sauce
- squash
- Side salad
- Broccoli
- Parmesan or grated cheese
Name a few bariatric-friendly recipe websites, cookbooks or youtube channels for recipe resources.
http://www.wlsdailyplate.com/recipe-index/
Power Hour with Grace on YouTube at Ktchn
The Complete Bariatric Cookbook and Meal Plan: Recipes and Guidance for Life Before and After Surgery Paperback (2019) Author: Megan Moore, RD
Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery (2017) Author: Sarah Kent MS, RDN, CD
Name two tips for meal planning if you are just getting started.
1. Pick one meal or snack to prep (breakfast, lunch or dinner) for 3-5 days.
2. Choose something you are familiar with or that is simple.
3. Choose a day/time of the week to shop and prep.
4. Make your grocery list!
5. Pick a theme (vegetarian, Greek, Italian, Hispanic, Asian, African, Southern, French, bento box, etc)
What is one of the ways you can save $$ before you get to the grocery store?
Don't go hungry
Create a menu for the week and/ or month.
Create a shopping list and stick to it
If you over buy portions (especially proteins!) they end up going to waste. Calculate approximate ounces needed and save!
Clip coupons
Read the grocery store flyer/circular to see who is having sales on items you need
Bring your own bag! Many stores offer a discount.
Give two examples of protein foods that are "lean" or lower in "unhealthy fats".
Chicken breast or thigh, Lean Ground (>90%) Beef or turkey or lamb, Tofu, Greek Yogurt, Edamame, Beans, Nuts, Fish, Shellfish, Eggs
Snack time! Roasted Deli Turkey + ________ + ___________
A Fat or a Fiber (Veggie, Fruit, High Fiber Grain)!
+ 4-5 Triscuits + cheese and/or hummus or peanut butter
+ apple/Pear/Peach/Plum/Orange and/or ¼ cup unsalted nuts/seeds or nut butter
+ Carrots/Radish/Cucumber/Bell Pepper + Hummus or Greek yogurt ranch
+ mashed avocado with salt and pepper and/or whole grain thin sliced bread