1 st Impression!  Appetizers Set the Tone for Your Meal  This is the first impression guests have for the food they will be eating at the event  Effort of making a good impression is apparent through appetizers  Traditional function of appetizers is to stimulate the appetite for the meal to come.

1 st Impression! When creating hors d’oeuvres, keep in mind their intended function – If they are to precede a meal, serving too many appetizers can backfire by making your guests too full to appreciate the meal. – As party food, be sure to have plenty on hand as you don’t want to run out too soon.

What to Consider? First, consider the meal you’re planning. – Will your appetizers lead to a heavy main course? – Will the main course be light? – Will there even be a main course? – Will you want guests picking up bites and popping them into their mouth, or will you offer plates and cutlery?

SNACKS Snacks can be easier to pack than the effort to go & grab fast food If you do snack, try to make them healthy options with introducing different food groups – Fruits, vegetables, low fat Beverages can count as snacks too – Milk, juices, smoothies, shakes

 Listen to your body.  Keep snacks handy.  Remember moderation.  Plan ahead- buy healthy snacks

Rather than grabbing from a box or bag until it is empty, put your snack of choice in a bowl or on a plate. Snacks should also come from food groups rather than “extras” group -- like chips or candy. Not hungry?? DON’T snack because you’re bored or just because it looks good to eat.

Beverages can be looked at in three categories: – Food groups: milk, 100% fruit or vegetable juice – Neutral : water, unsweetened iced tea – Extras : soda, diet soda, lemonade, sweetened iced tea, energy drinks Beverages Make an Impact on Our Diets – 30 –40% of daily calories are consumed in beverages. – Yet, we often overlook beverage calories.

Include different colors, food groups, & textures Grab and Go lunches – Example: bagel sandwich with turkey, cheese, cucumber, tomatoes, and mustard. Add an apple and a few chips for crunch. At Home Lunches – Example: baked potato with chili and cheese; pear slices; and fruit bar cookies.

What ’ s your favor ite dinne r meal?

What’s for Dinner?? Planning is the key to stress free dinners. You can save about 15% of food costs by planning ahead.

What’s for Dinner: Planning Tips Review your calendar Plan a meal focus - entrée, sides, dessert Use time saving appliances Prepare a grocery list Plan for left - overs

 Pasta or Rice  Evening Breakfast  Food Bars : Baked Potato, Taco / Burrito or Salad  Pizza  Italian Beef  Stir Fry

But it takes… Planning Preparation Willingness to try new things!

Aim for about 500 calories - with lots of protein, fiber, & a little fat (to keep you full & energized) Try to get at least 1 fruit serving & 1 vegetable serving in this meal Trying to go healthy by ordering soup & salad? If you don’t have much protein you will be hungry again very soon! Speaking of soups…order broth-based like chicken-noodle or vegetable, avoid bisque or soups with cream and/or cheese It is very hard to get a meal under 1,000 calories at Qdoba & Chipotle!

Ask that the bread basket/tortilla chips & drinks be served with your meal, not before Order a double serving of vegetables Aim for about 500 calories. You typically don’t need a lot of carbs at this meal since most people are inactive after dinner Try to eat dinner no later than 8pm. Your body needs time to digest before bed!

Serving sizes served at restaurants and fast - food places, as well as when we serve ourselves, are usually two to three times bigger than one serving ! look at the food before eating : ask yourself how hungry you really are. VERY easy to over - eat because it is in front of you, even if you aren ’ t that hungry.

Unit Recipes Appetizer: Mozzarella Sticks Lunch: Pasta Salad Dinner: Black Bean Quesadilla