Cooking With Chefs
Episode 7
Episode 7 Checklist
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Nutrition Labels
Getting enough to eat and balancing what you eat in a day determines how you will feel and how much energy and focus you have each day. The Healthy Plate assures you are getting plenty of whole foods. Learning to decode packaged grocery items also gives you opportunities to find healthier improvements.
What's really important?
Whole, unprocessed foods like fruits and vegetables make nutrition easy, no labels needed! Packaged foods include information that allow you to be a smart consumer. When looking at a label, you can make choices that provide more energy and fuel for your body. Just remember to check the serving sizes when calculating amounts.
Sugar. When comparing options, select the lower sugar choice for cereals, snacks, and drinks. Aim for less than 30 grams daily. This may be a lot less than what you have now, but that's okay!
Fiber. It keeps you full, energized, happy, and supports your immune and digestive system. Find it in fruits, vegetables, beans, and whole grain breads and cereals. When selecting a bread or cereal, find the highest fiber option possible.
Sodium. When given a choice, select a lower sodium option. Remember, a total of 2,000 mg or less per day.
Choosing cereals and snack bars? Here's a formula to use: protein grams + fiber grams > sugar grams
This week’s nachos:
Tips:
Minimize saturated fats and avoid trans fats.
Select lower added sugar and high sodium foods, less than 5% of daily intake.
Maximize your fiber and protein and foods with more than 5% of daily intake of nutrients.
Nutrition Label Video
Healthy Nachos
Key skills: adding more vegetables to your favorite snacks
Healthy Nachos Video
Popcorn 3 Ways
Key skills: making a healthy snack fun by adding different flavors
Popcorn 3 Ways Video
Assignments for Episode 7
The focus of this week's episode was to look at ways to create snacks that are delicious, fun, and don't include a lot of sugar, sodium, or saturated fats. Plus we look at ways to get more vegetables into the foods you already love.
1.
Snap some photos!
Time in the kitchen is about de-stressing, having fun, challenging yourself, and nourishing your mind, body, and soul. Our hope is that you find great pride in your efforts after each lesson. We also want you to learn and grow! Take a photo of your recipes and share them with the group. After each episode, you'll be talking with your group about what went well and where you were challenged.
Feeling a little extra?
Upload your pictures to Instagram and tag @sdchefsdecuisine
or email them to cwc@sdchefs.org
2.
Chef's reflections
What's one thing you learned about fueling your body?
Discussion Topics
What are your favorite snack foods? What do you like about them?
How do they meet the recommendations when it comes to:
Sugar:
Fat:
Fiber:
Sodium:
Read the label on your favorite breakfast cereal or snack bars. Does it meet the formula recommendations of:
grams of protein + grams of fiber > grams of sugar?
Name other toppings you want to try for your nachos.
Share one other flavor combo you could use to make a popcorn snack.
3.
Share your Weekly “Wow!”
Here’s your chance to tell us about something that struck you in the video. Maybe it was something the chef said or an idea for how you can improve the look, or the texture or the taste of your dish. Write down your response in your Workbook and feel free to share with us by emailing cwc@sdchefs.org
Episode 7 Handout & Recipes
We’ve created a printable Handbook for each episode of Cooking With Chefs which includes all the recipes!
You can find this Handbook in your ingredients package or download and print it from here.
Great Job Chef!
This concludes Episode 7 of Cooking with Chefs.
Check back with our Program Homepage on May 24th for our next episode!