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Name ______________________________________ Date _______________ Period _________ Chapter 15 Meal Planning for the Family Study Sheet 1. Know the _________________ Guidelines Aim for Fitness… Aim for a__________________ weight Be physically ________________ each day. Build a Healthy Base… Let the Pyramid guide your ________________________________. Choose a _______________ of grains daily, especially _____________ grains. Choose a variety of ___________ and ___________________ daily. Keep food safe to eat. Choose Sensibly… Choose a diet that is _____________ in saturated fat and cholesterol and ____________________ in total fat. Choose __________________ and ______________ to moderate your intake of sugars. Choose and prepare foods with less _________________ If you drink alcoholic beverages, do so in moderation. 2. Follow Food Guide Pyramid Recommendations Bread, cereal, rice & pasta group __________________________ Fruit group __________________________ Vegetable group __________________________ Meat, poultry, fish, dry beans, eggs & nuts group __________________________ Milk, yogurt & cheese group __________________________ Fats, oils & sweets __________________________ 3. Know serving sizes of food from pyramid See handout with information. 4. Understand ___________________________ guidelines of meal planning a. _____________________________________ b. _____________________________________ c. _____________________________________ d. _____________________________________ e. _____________________________________ f. _____________________________________ g. _____________________________________ 5. Time Management _____________________________ kitchen __________________________ all ingredients before beginning Work on __________________________ items at the same time (dovetail) _____________________________ as you go PHS-Meal Planning Student Notes-Ch 15,Page 1 of 6 Implement time-saving __________________________ strategies Prepare________________ quantities of food at one time and ___________________ some for later _________________ the use of convenience foods to save ____________; may increase ________________ and ___________________ quality At times the time saved may be of greater ___________________ than the additional _________________________ 6. Label Definitions/Terms low in—the food could be eaten frequently without _____________________ recommended amount; ie. fat, saturated fat, cholesterol, sodium or calories low in fat--that one serving has no more than _______ grams of fat reduced, less, or fewer-the food must have at least _____________________ of something (fat, calories, sodium) than a ____________________ food reduced--the food has been ____________________________ altered good source of--one serving of the food contains _________________ of the daily food value for a particular nutrient ________________ and ______________________--have not been defined by law ______________ source of fiber--at least ___________ from fiber juice--must be _______________ real fruit juice fruit _____________ or fruit beverage-- products using these terms may contain less than ____________ fruit juice 7. Budgeting and Shopping Strategies to Meal Management Guidelines: prepare a _____________________ list - group similar foods together to be efficient check cupboards/pantry to _________________ duplication familiarize yourself with the _________________________________ comparison shopping - compare ___________ prices and _____________ per serving avoid _________________ goods and ______________ packages with ice crystals on outside check ________________ on the package plan meals around store _______________________ check _______________ for loss leaders stick to the list to avoid ____________________ buying shop _____________ PHS-Meal Planning Student Notes-Ch 15,Page 2 of 6 avoid shopping when ___________ or ________________ limit shopping _____________ - the more trips to the store the more money ______________ purchase what you can ____________ and store ________________ buying can benefit if the item is used frequently take advantage of _____________ of frequently used items; case lot sales buy foods in __________________for best prices using a calculator while shopping can help keep _________ of money ________________ while shopping Advertising strategies a. _______________ buying most popular and profitable items are at _____________ level to encourage buying _____________________ displays b. _______________________ pricing encourages buying more - (3/1.00) c. specials - buy one get one ______________ d. celebrity endorsement - often don’t tell you they actually ___________ the product e. create ______________ recognition - shop for a brand instead of a product (Kleenex vs, facial tissue) f. advertisements appeal to ______________________ - security, self-esteem, acceptance g. ___________________ images - associate the image with the ______________ h. if the ______________ is too good to be true, it probably is i. manufacture and store ___________________ j. in store _____________________; free mailed __________________ k. _________ leaders - get you in the store to purchase the _____________________ and often end up buying ________________ items Unit pricing/cost per serving price per ____________- ounce, quart, pound or other unit to show the best value unit price = total price divided by the _____________________ of units unit pricing is often figured and listed on the store ______________ unit pricing is a way to compare ________________ and also different size packages/containers of the same _____________________ ________________________ package isn’t always the least expensive per unit ______________ package, even if it is cheaper per unit not always best buy if the product isn’t going to be used before the expiration date or spoilage cost per ________________ = total price divided by the number of _______________________ cost per servings is often used to ___________________ two different types of PHS-Meal Planning Student Notes-Ch 15,Page 3 of 6 foods example - chicken breast with bone and skin vs. boneless skinless chicken breast Coupons coupons usually offered on national _________________; check ______________ of other brands to compare use coupons when the ______________ cost is less than other comparable brands/products coupons are often used to get consumer to try ______________ products consumer often purchase items they don’t use/need because of the coupon ______________________ rebate coupons often require original _______________ and ____________ of purchase hard to sometimes track; additional time and _____________________ incentive Name/National Brands vs. Store Brands ______________ brands are foods without name/national brand names store brands usually ___________ expensive and often __________ quality; often manufactured by a national company check unit pricing of __________________ to compare buy for _______________ use - store brands that have ______________ quality and appearance; may work for food products where __________________ isn’t a major factor Spending Record food dollars may be ___________________ by keeping a spending record is helpful when determining how to _____________ amount of money spent on food a) b) c) d) e) includes money spent on food ___________________ in the home as well as food ____________________ outside the home Convenience Foods convenience foods are food products sold ____________________ or ______________-prepared convenience foods come in many _________________ generally the _______________ the food is processed/prepared the ____________________________________ the cost save _________________ but consumer will pay for the ________________ of the preparation when taking into account the cost of t_______________, some convenience foods are worth the__________________ cost PHS-Meal Planning Student Notes-Ch 15,Page 4 of 6 f) on a limited ___________________ reducing the amount/type of convenience foods can _____________ money g) most contain food _______________________ h) generally convenience foods are higher in____________ and ______________ content i) cost of packaging is also added into the total______________ of the convenience food Eating Out more and more ______________ are eaten outside the home or prepared and brought into the home greater ________________ of types of foods available; keep in mind the food pyramid and dietary guideline _____________ food meals often are higher in fat and salt than home-prepared meals _______________ sizes may be larger which often encourages __________________________ on a limited _________________ reducing the amount of food eaten out can _______________ money PHS-Meal Planning Student Notes-Ch 15,Page 5 of 6 PHS-Meal Planning Student Notes-Ch 15,Page 6 of 6