1

Keeping the Meal Real

Resource pack for delivering basic food messages and sessions

An interactive tool for teaching nutrition, developing skills and knowledge in food choices,

meal planning and budgeting.

Produced by Dept of Nutrition and Dietetics, Health Improvement/Community Food Development Team,

March 2014

2

Contents Page

Introduction

3

Supporting Resources 4

Session plans

‘Lettuce Make a Sandwich’

Basic Non-Cook Simple Recipes o Tortilla Chips & Homemade Salsa o Fruity Fajitas o Fruit Kebabs with Yoghurt Sauce o Crumble Tumbles o Mackerel Pate and Oatcakes o Berry in the Jelly

Soup Making Sessions o Store Cupboard Soup o Lentil Soup

Caffeine Sessions o Caffeine Taste Test o Caffeineometer Game

Fibre Sessions Label Comparisons Game

Creating Meals ‘What food have you got in your kitchen?’

Handout

How Much Do You Throw Away Each Week? Completed Template Blank Template

5 6 6 7 7 8 8 9

10 10 11

12 12 13

15 15

16 17

18 19 20

Oral Health Quiz Oral Health Quiz Answers

21 22

Website

www.nhsforthvalley.com/healthpromotion click on ‘Nutrition’

3

Including basic food activity as part of other social sessions can help

make food ‘normal’, part of a routine and an informal approach to

encouraging new tastes, e.g toast at meetings, sandwich taster sessions, cut up fruit or cheese & crackers at group

sessions

The workshop based sessions and resources are interactive and

promote discussion; they can be used as a standalone or used

alongside a range of food activities.

All materials can be photocopied

Introduction This resource has been developed to enable staff/ volunteers to deliver basic food-related sessions. This allows individuals to see food as important and easy to incorporate into everyday life. Aim: To support staff to deliver basic food awareness sessions to their service users – on a 1:1 basis or in a group to improve confidence and skills in:

Make small changes/improvements to their diet

Food preparation

Shopping

Budgeting

This resource contains a variety of session plans & information. Other materials you may find helpful:

Post-its

Flip charts

Pens

Recipes

Cooking equipment & ingredients (including funding to purchase these)

4

Supporting resources you might find useful are:

For further information on resources, please visit our website: www.nhsforthvalley.com/healthpromotion then click ‘nutrition’ Or contact the Health Information and Resource Service (HIRS) located in Colquhoun Street, Stirling. http://nhsforthvalley.com/health-services/health-promotion/resources-and-design/

‘Shop, Cook and Eat’ This resource is designed to be used on a one to one basis with people to develop skills in shopping, budgeting and encourage regular eating habits. It should be used with support from key workers. Includes a basic equipment and shopping list. Also available is a pregnancy leaflet with key nutrition messages in a simplistic format.

'How to... Recipes’ and ‘How...run a cooking workshop' These resources contain all the information you need to run cooking sessions with groups or individuals. It consists of an information booklet and 8 recipe sheets. These can be photocopied or downloaded from website. If you are interested in running cookery sessions within your service, get in contact with your Community Food Development Worker as training and support may be available

‘Lettuce Make A Sandwich’ A fun guide to making a healthy sandwich with ideas for sandwich fillings.

‘What’s For Dinner?’ A tool kit to use with communities to reduce food waste and save money on your shopping! An interactive resource to develop skills and knowledge to save money, making a meal from what may seem to be ‘nothing’ and reducing food waste.

.

‘Mini Steps’ A resource for services, to use with people who are not ready to engage with all of the healthy eating message at one time! Mini steps programme will increase service’s confidence to deliver basic food messages step by step with individuals or groups at a pace that is right for them.

5

Session Plan for using: ‘Lettuce Make A Sandwich’

Aim: To make a healthy choice sandwich or packed lunch with individuals or groups. What you need:

Boards

Knives

Spoons

Plates

Food/ ingredients (see below)

Food to serve approximately 4 people .

How to run the session:

Get your participants to

choose a food from each of the food groups

to make your own lunch.

You will need to ensure

they go in the right order:

1. Start with choosing

your bread (butter optional)

2. Then choose fillings (e.g. ham, tuna and humous)

3. Add some salad vegetables

4. Have some fruit as an additional snack and have a drink of water available.

N.B if looking at fibre – chose wholegrain varieties of breads/wraps

Food Preparation

Bread

Small baps/Rolls/ bread

Pitta

Wraps

Meat, fish & alternatives

1 pack of Ham (left in packs) opened at venue

1 tin of Tuna

Mixed with small amount of mayo

Humous 1 tub

Dairy protein

Cheese 200g pack approx

Grated cheese

Cream Cheese 1 tub

Vegetables & fruit (chose from)

Lettuce iceberg/ Bag of mixed leaves

Small pieces /shredded

Cherry tomatoes Left whole

Peppers x 2 Sliced

Cucumber sliced

Apples Sliced

Grapes

Bananas

Helps achieve

Step 3 of Mini Steps

6

Helps achieve

Step 3 of Mini Steps

Session Plan for: Simple Recipe Sessions Aim: To make a simple healthy recipes that do not require cooking but support the main healthy eating messages. What you need:

Equipment

Boards

Knives

Graters

For Hygiene

Aprons

Jiffy cloths

Paper towels

Drying Towels

Spoons

Plates

Bowls

Tin opener

Anti-Bacterial Spray

Hand wash

Blue plasters

Cool bag and ice pack for transporting food from shop to car and venue

The recipes provided will serve 1 - 2 people.

Before you start these sessions, ensure you follow the steps below:

Make sure the equipment is clean and ready to use.

Wipe all surfaces to be used in food preparation area with antibacterial spray

Lay out the equipment and ingredients needed

Any spreads, yogurt, cheeses should be stored in a fridge until needed.

Opened fish and meats should be covered and stored in fridge or cool bag until required.

All fruit and vegetables should be washed. It is an added bonus to have a sink in the room for hand washing however, if this is not possible then you could use the nearest toilet and hands can be wiped with antibacterial wipes before cooking, (NB wipes should not be used as a substitute for hand washing.) If making hot foods – ensure you have access to a cooker which you should clean before and after use. Also make sure you let individuals know the dangers when working with cookers/equipment.

Delivering food activities doesn’t have to be

difficult. Why not start with trying some simple non cook recipes to gain

confidence

See Recipes at end of booklet

for running your sessions

7

Session Plans for: Caffeine Sessions The purpose of these sessions is to raise awareness of caffeine levels in various drinks and foods. Through these interactive sessions, individuals may feel ready to make changes to alter their caffeine intakes.

Caffeine Taste Test You will need:

Various drinks to taste in both caffeinated and decaffeinated versions. See examples below

Small glasses – plastic sample cups are good for this

Note pad/pens

Tea Bags & Decaffeinated Tea Bags

Instant Coffee and Decaffeinated Coffee

Cola and Decaffeinated Cola

How to run the session:

1. Before participants arrive, or while they are out of the room - make up all drinks, e.g. make a cup(s) or original tea, decaf tea, instant coffee and decaf coffee and open cola cans.

2. Pour measures of each drink into sample cups – one of each for every

participant – remembering what each drink is!! Ask the participant to sample the 2 matching drinks (e.g. instant coffee & decaf coffee), then state which they think is which. You could label the sample cups A & B and participants could write down their thoughts.

3. Complete for all samples – then give the participants the answers and see who scored the highest

You could also incorporate sugar and no-sugar drinks to the taste test – to see if participants can tell this difference e.g. cola vs diet cola, energy drinks vs sugar-free versions.

Need more recipe ideas? Why not contact your

Health Improvement Team for more information

Helps achieve

Step 4 of Mini Steps

8

Caffeineometer Game You will need:

Caffeineometer printed onto A3 page (print/copy from next page)

Caffeineometer(s) printed on A4 pages – go giving out.

Blu-tac How to run the session:

1. Print/ copy caffeineometer onto an A3 page in colour & cut out the ‘high-low’ arrow, caffeine levels (mg) and picture/words of drinks separately Note: You may already have all these in your pack!!

2. Ask participants to match the drink picture with caffeine level then place next to high, medium or low on large arrow .

3. Once participants have completed the task – give out an A4 version of caffeineometer and ask them to move incorrectly places items. This will create discussion.

Discussion: It is also good to evoke discussion around the effects of too much caffeine on the body. A simple way to do this is to ask people how they feel after drinking caffeinated drinks. You may get some answers shown below:

Jittery

Buzzing

Unable to sleep

Tired during the day

Headaches

Upset stomach

9

9

10

Session Plan for: Fibre Sessions

Label Comparisons Game You will need:

Food labels from a variety of food packets – e.g breads, cereal – including white, brown, wholemeal, seeded varieties.

Paper/ pens How to run the session:

1. With individual/ group – ask them to rank the bread labels in order of fibre content per 100g of product (this allows for comparison between foods, irrespective of grams per slice)

2. This will allow for discussion about what they normally will buy and may enable them to think about making changes to their regular habits.

3. Repeat with a variety of cereal food labels.

Following on from the above session, you could have a bread/ cereal tasting sessions – to allow individuals to try different varieties, encouraging them to try

new foods.

Helps achieve

Step 5 of Mini Steps

Why not have a cookery session incorporating beans, peas and lentils – to show

individuals/groups how easy it is to include extra fibre in the diet?

11

Session Plan for: Creating Meals These sessions will give participants confidence to plan and create balanced meals. Outcomes

Participants will know how to combine various ingredients together.

Increased confidence when shopping and meal planning You will need:

A range food pictures (from magazines)

Handouts - ‘What is in your fridge/ cupboard today?’ (photocopy from next page)

How to run the session:

1. Ask participants to list (or use the photos) to show what they have in their fridge/freezer/cupboard. Don’t forget to include any fruit & vegetables, fresh, frozen or tinned. (use handout provided on next page)

2. Create a fridge & cupboard as an example using pictures of items that participants have chosen

3. Ask participants to think about meals they could make from the items.

For example: An individual says they have half and onion, 2 or 3 bits of bacon, 2 eggs, milk and s small amount of cheese in their fridge. You could prompt them to think about making an omelette, scrambled egg with cheese through it to have with grilled bacon etc. Or they may say they have a bag of frozen mixed vegetables, stock cubes, a potato, and an onion – they could make a small pot of soup. Discussion Points:

What kind of foods do you usually find hiding at the back of the cupboard and fridge?

What about tins and jars?

What can you do with jars of opened sauces e.g. the salsa left over from the party?

Can you make a meal with only store cupboard ingredients?

Why not borrow the ‘What’s for Dinner?’ resource from Health Improvement Team to

help with these sessions

12

What food have you got in the kitchen?

Do you really need to go shopping?? What can you make with what you already have?

What’s in your fridge and freezer today?

What’s in your cupboard today?

What fruit & vegetables do you have?

Suggested Meals/Snacks

12

13

Session Plan for: How much £ do you throw away each week? Use this session to highlight how much money can be saved by being aware of how much food is wasted. Outcomes

Participants will be aware of the kinds of foods they are putting in the bin.

Increased awareness of how to save money.

Reduction of food waste going to landfill

Raise awareness of the amount of food that is thrown away and the associated costs!

You will need:

Handout –the blank template- How much did you throw away? (photocopy from next page)

Pens

Old receipts or internet shopping sites (if applicable). How to run the session:

Using the handout ‘How much food did you throw away?’ ask participants what kind of foods they are putting in the bin. See example of template below:

Work out the cost of each item, how much is thrown away and the total cost for a week (use rough estimates or use internet websites to help)

Give participants the blank food waste diary to fill in at home and discuss as a group at next session?

Discussion Points:

Storage – could storing foods differently increase their shelf-life? Or could you freeze items?

Labels (including dates) – are individuals/ groups aware of the difference between ‘use-by’ and ‘best before’?

Saving money – encourage discussion about prices of foods and comparisons between shops. Also highlight that ‘basic ranges’ does not always mean poorer produce.

Best Before: You’ll find these on a range of frozen, dried, tinned foods/drinks. These dates are about quality, not safety!! When this date is past – food are still safe to eat, but quality may be affected.

Exception: Eggs! – you shouldn’t eat eggs after the

‘best before’ date as salmonella bacteria levels may have increased to dangerous levels.

Use-by: You’ll find these on foods that ‘go off’ quickly, such as fish, meats, dairy products,

salads.

It is best not to use any food of drink after the ‘use-by’ date – even if it looks & smells ok.

It could still make you ill. .

14

Example of a completed template

Item Cost of item How much thrown away & why Value (£)

1 bottle of cola £1.20 ½ bottle – no one drinks it flat

60p

Bag of ready washed lettuce £1.00 Threw away ¼ of bag – went a bit

soggy 25p

Pasta 500g

90p Cooked whole bag of pasta and only used two thirds with meal

30p

Potatoes

£1.90 for kilo Threw away 6 potatoes – soft and

started to sprout 30p

Pack of 8 yoghurts

£2.40 Had 4 left when they went out of date. Forgot to check date when

bought them £1.20

Cooked Ham 250g

£2.49 Forgot when I opened it, so threw

half the packet out £1.75

Sausages (pack of 8)

£1.60 Packet opened and only used 5. Threw 3 away – as had gone off

60p

Tortilla Wraps (8)

£1.20 Packet opened and 5 had gone

mouldy 50p

Strawberries (500g)

£1.90 Bought out of season tasted sour

and hard – put in bin £1.80

Total

£7.30

15

How much (£) do you throw away??

Item Cost of item

How much thrown away & why

Value (£)

1 bottle of cola £1.20 ½ bottle – no one drinks it flat

60p

Total

£

16

Oral Health Quiz

Use this quiz with individuals or groups to discuss the importance of oral hygiene and dental health.

1. Why is it important to take care of our teeth and gums? 2. How often should you brush your teeth? A. Every other day B. When they are dirty C. Twice a day 3. When is it the most important to brush teeth? A. Doesn’t matter B. Before going to bed C. At tea time 4. How much toothpaste should you use? A. Cover the whole brush B. Pea sized amount C. Enough to foam at the

mouth

5. Should you rinse? A. Your sink B. Your mouth C. Your brush 6. What strength of fluoride toothpaste should an adult use? A. about 1000 ppmF B. about 1500 ppmF C. about 10,000 ppmF 7. Would you use mouthwash? A. Before brushing your teeth B. After brushing your teeth C. Instead of brushing your

teeth

8. What foods should you avoid eating between meals? A. None B. Food and drinks containing

sugar C. Doesn’t matter

17

Answers for the Oral Health Quiz 1. How many reasons can you think of to describe why it is important to

take care of your teeth?

A. Smiling, talking, eating, kissing, confidence, self esteem, appearance 2. How often should you brush your teeth

A. Twice a day - mornings and before bed. 3. When is it especially important to brush your teeth?

A. At night-time before going to bed. Why? Because the production of saliva is reduced during sleep and our saliva helps to protect teeth from decay.

4 & 5. What is the best advice to follow when brushing your teeth?

A. Use a dry toothbrush, use a pea sized amount of fluoride toothpaste, brush for two minutes, spit out the toothpaste But don't rinse your mouth. Why..?? because when you rinse your mouth with water you dilute the fluoride on the teeth and lose some of the protection that it gives you.

6. How much fluoride should there be in toothpaste used by children over 7 and adults?

A. Around 1500ppmF . Most toothpastes marketed for older children and adults contains between 1350ppmF and 1500ppmF

7. When is the best time to use mouthwash?

A. Not at the same time as brushing. Why? Because it contains less fluoride than the toothpaste. An alternative time to use mouth wash could be after meals. Choose a mouthwash containing fluoride.

8. What foods should you avoid eating between meals?

A. sugary, fizzy, acidic foods and drinks, dried fruit, sweets, confectionary.

18

Basic Non-Cook Recipes

Fruity Fajitas

You will need:

1 packet of wraps cut in half

1 apples

1 carrots

Lemon juice

1 iceberg lettuce

2 spoons raisins

1 packet of cream cheese

1 tubs of mild salsa (or make your own)

How to run the session:

1. Core and chop apples and place in bowl, with a splash of lemon juice (this will stop them from going brown)

2. Peel and top and tail the carrots. Then grate the carrots and add to bowl with apples.

3. Add raisins 4. Cut stump off lettuce and peel the leaves apart and wash thoroughly – shake

well to dry. 5. Tear leaved into small pieces and add to bowl 6. Now assemble the wraps: Spread wrap with cream cheese, place on few

lettuce leaves, add a spoonful of grated carrot and apple mix on top. 7. Add a spoonful of salsa.

Turn the side of wrap to keep filling from oozing out and roll up carefully

Crumble Tumbles You will need:

1 tub of low fat yoghurt (flavoured or natural)

1 packet rice krispies type cereal

1 tin of fruit – peaches, fruit cocktail (in own juice) or fresh berries or dried fruit Tubs/ cups to layer tumbles into

How to run the session:

1. Chop the fruit into small chucks and place in the bottom of a small bowl or cup.

2. Spoon the yoghurt on top. 3. Top with cereal (keep whole or crush)

Helps achieve

Step 2 of Mini Steps

Helps achieve

Step 2 of Mini Steps

19

Fruit Kebabs with Yoghurt Sauce

You will need:

1 clementine or satsuma

6-8 grapes

1 banana

1 tub natural yoghurt

1 spoon clear honey

How to run the session:

1. Peel clementines/satsumas & divide into segments and place in bowl 2. Wash grape and add to bowl 3. Peel and slice banana and add to bowl (squeeze some Satsuma juice on top

to stop them going brown) 4. Put yoghurt in a separate bowl and add 1 spoonful honey and mix well 5. Add fruit to skewers (or cocktail sticks for smaller kebabs) 6. Serve with the yoghurt dip

Tortilla Chips & homemade Salsa

You will need:

1 tomato

1 inch cucumber

1 spring onion

¼ red pepper

1 teaspoon lime juice

Cheddar Cheese

Tortilla Chips

Chilli (optional)

How to run the session:

1. Chop tomato, cucumber, spring onion and red pepper finely and add to bowl 2. Add lime juice and mix together 3. Put handful of tortilla chips into a bowl/ plate, top with salsa, and sprinkle with

grated cheese.

You will also need some skewers or

straws to make the kebabs

20

Mackerel Pate & Oatcakes

You will need:

1 fillet of cooked, smoked mackerel

1 tub of low fat cream cheese

2-3 teaspoons lemon juice

Black pepper to taste 1 box oatcakes

How to run the session:

1. Remove skin from mackerel fillet and place in a bowl. 2. Add in cream cheese. 3. Mash up fish and cheese with a fork. 4. Add lemon juice and black pepper and mix together. 5. Serve with oatcakes (and salad for lunch?)

Berry in the Jelly

You will need:

1 strawberry jelly

(sugar free)

Frozen berries (not totally defrosted)

1 strawberry yoghurt

How to run the session:

1. Dissolve jelly with 1 mug of hot water in a large bowl. 2. Add ½ mug cold water & add the frozen berries. 3. Stir in the yoghurt. 4. Leave to set (in fridge or even freeze for quicker

setting). 5. For a fancier dish, put mix into individual bowls or

glasses. 6. Serve chilled

Tip: Why not try different crackers

instead of oatcakes for variety

Tip: Try a raspberry or forest fruit version

You can use fresh or

tinned fruit for this too. But leave the jelly to cool

before adding the yoghurt.

21

Soup Making Sessions

Equipment

Chopping boards

Knives

Peelers

large pots

Spoons

Sieves

Mugs

Ensure you have access to a cooker/ hob and washing up

facilities to run you soup session.

Store Cupboard Soup (serves 4)

Ingredients

1 large tin mixed vegetables

3 dessertspoons tomato puree

1 teaspoon garlic puree (optional)

1 mug dried pasta

1 stock cube (any kind)

4 or 5 mugs water

1 large tin chopped tomatoes 1 large tin kidney beans (optional)

How to run the session:

1. Prepare recipes, information for the session 2. Shop for ingredients and collect equipment 3. Arrive at venue and set up cooking area, layout equipment and ingredients. 4. Guide participants through the recipes to complete the dish, allowing time at the

end to tidy up and enjoy your dish together. Recipe:

1. Wash and drain kidney beans in sieve 2. Place all ingredients in pot – except the dried pasta 3. Bring to the boil 4. Add pasta and reduce heat – simmer for 15 minutes, until pasta is cooked

This recipe allows you to explain that you can make soup by using

up tinned vegetables from you cupboard and don’t always need

fresh vegetables

22

Lentil Soup (serves 4)

Ingredients

½ mug lentils

2 carrots

¼ turnip

1 medium potatoes

1 small onion or leek

4 or 5 mugs water

1 stock cube (vegetables, ham or chicken)

Black pepper to taste

How to run the session

1. Prepare recipes, information for the session 2. Shop for ingredients and collect equipment 3. Arrive at venue and set up cooking area, layout equipment and ingredients.

4. Guide participants through the recipes to complete this dish

5. Allow time at the end to tidy up and enjoy your dish together

Recipe:

1. Wash, peel and vegetables 2. Rinse lentils in a sieve under cold water 3. Place pot on a high heat – add chopped vegetables, lentils, water and stock

cube. 4. Bring to the boil, reduce heat to medium and cook until vegetables are soft. 5. Soup can be served chunky or use a hand blender to make smooth 6. Add black pepper to taste

Tip: If you haven’t got fresh

vegetables – why no use frozen or tinned

23

Please fill in the information sheet, this will be confidential and is to aid in evaluating the resource pack. The information may be used in reporting, but your details will not be passed on to others. Name of organisation/dept:

Address:

Email:

Role/job title: Tel:

Who did you use the resource/book with? (circle all that apply) One to one

Groups Adults Young People (12-25)

Mental health

Substance Misuse

Homelessness Chaotic Eating

Under Nutrition

Weight management Any Other (please state)

_______________________

How often did/have you used the resource or the idea?

What impact has the resource had on you/your group/client? Please tick appropriate box and add any comments

Totally changed

A lot of change

Some change No change.

It has increased my confidence to deliver basic food messages

I feel able to support individuals/groups to work through a process of dietary change.

Service users have increased self esteem and confidence in basic food skills

Service users see food as normal and part of their everyday routine

Service users have less reliance on the use of supplements (only if applicable)

Resource was used as a catalyst to aid recovery – e.g. social connections.

What did you think of the information in the resource/book? ‘Keeping the Meal real with Mini Steps to Better Nutrition’ Evaluation

24

Instructions/guide on how to use it

Facilitator information

Service user information

Activities/ideas for individuals/groups

Have you copied any of the materials to use

Anything other comments……

Did you use any supporting resources? (please tick) Keeping the Meal Real

Shop Cook & Eat

What’s for Dinner?

Lettuce Make a Sandwich

How To Recipe Sheets

Any Others...? (please specify)

Any other comments??

Please return to: Susan Kennedy Health Improvement Dept of Nutrition and Dietetics NHS Forth Valley Stirling Community Hospital Livilands Gate Stirling FK8 2AU

Tel: 01786 434491 Mob: 07795222456 Email: susankennedy2@nhs.net

www.nhsforthvalley.com/healthpromotion NHS Forth Valley Health Promotion - click “Nutrition”