Food Preparation Grab and Go Lesson

Making the Most of Convenience Foods

1National Food Service Management Institute

Convenience foods include all the foods that are partially or completely prepared when you buy them. They vary from canned vegetables to frozen main dishes. Convenience foods are one option when preparing meals for children. When using convenience foods, always follow the manufacturer’s instructions.

To get the best value and best product when using convenience foods, follow these suggestions:

1. Think about the advantages and disadvantages of using a convenience food.

2. Use the Nutrition Facts label to get important information.

3. Cook the convenience food according to package directions.

Advantages and Disadvantages of Convenience Foods Advantages DisadvantagesThey save time. They cost more since you pay for the

labor used in product preparation.Product is the same every time. They are often higher in sodium (salt).

Generally, the more processed a food is the more sodium it has.

Product label gives you nutrition information.

They can be higher in fat than scratch prepared.You cannot control the ingredients.

Food Preparation Grab and Go LessonMaking the Most of Convenience Foods

KRISPYCRACKERS

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Read LabelsNutrition Facts LabelThe Nutrition Facts label on a food product can help you decide which foods to purchase. Look for foods naturally rich in vitamins A and C, iron, and calcium. Choose foods with more fiber and less sodium (salt), sugar, and fat. Sample labels are shown on pages 3 and 5.

Foods in the grocery store have Nutrition Facts labels. Institutional-size cans and frozen foods may not have a nutrition label on the product. Check with the manufacturer for nutrition information.

Ingredient ListRead the ingredient list on a food product to find foods that meet Child and Adult Care Food Program (CACFP) requirements. The ingredients are listed in order by weight, from the largest amount to the smallest amount. For example, if the first ingredient on a bread label is 100% whole wheat flour, the bread is whole grain. Grains and breads must be made from whole-grain or enriched flour or meal to be creditable in the CACFP.

Using Nutrition Facts Labels in Child CareIt is important to remember to plan meals that balance higher fat foods with lower fat foods. A rule to use: If the percentage of calories from fat in a food is more than 30%, plan to balance the fat from that food with other lower fat foods you serve that meal.

Example: Balance the fat in a cheese sandwich with lowfat foods such as fresh vegetable sticks, applesauce, and 1% milk for older children, whole milk for children age 12 to 24 months.

Food Preparation Grab and Go LessonMaking the Most of Convenience Foods

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You can use two numbers from the label to determine the percentage of calories from fat in a food. These are highlighted in red on the Nutrition Facts label to the right.

Calories from Fat ÷ Total Calories X 100% = Percentage Calories from Fat

Example: 110 Calories from Fat ÷ 250 Total Calories = .44 X 100% = 44% Calories from Fat

Another important number on the food label is Percent Daily Value (%), shown in the purple area on the Nutrition Facts label to the right. Look for food with a lower Percent Daily Value of total fat, cholesterol, and sodium and a higher Percent Daily Value of vitamin A, vitamin C, iron, and calcium.

A Daily Value of 5% or less is low and a Daily Value of 20% or more is high.

Food Preparation Grab and Go LessonMaking the Most of Convenience Foods

CONVENTIONAL OVEN1. Preheat oven to 400°F. 2. Place on baking sheet. 3. Heat 10-12 minutes, turn halfway through heating. MICROWAVE1. Arrange on microwave safe plate. 2. Heat, uncovered. 3. Let stand 2 to 3 minutes before serving. DEEP FRY1. Heat oil to 350°F. 2. Fry frozen chicken 1 to 1 1/2 minutes.

DIRECTIONS:

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How to Cook Convenience Foods the Healthiest Way• Read the directions for cooking.

Choose the method of cooking that adds the least fat, since this is the healthiest way to cook. For example, cook frozen chicken nuggets in the oven rather than the fryer.

• Most canned vegetables already have salt added so you do not need to add more. To lower the salt, drain the juice, and cook in plain water. You can also purchase canned vegetables without added salt.

• Boil or steam frozen vegetables in a very small amount of water, or follow directions for cooking in a microwave oven. There is no need to add salt or fat.

• Cook foods close to mealtime so they will not have to be held.

Food Preparation Grab and Go LessonMaking the Most of Convenience Foods

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Sample Label for Macaroni & Cheese

1 Start Here

2 Check Calories

3 Limit these Nutrients

4 Get enoughof theseNutrients

6 Footnote

5 Quick Guide to % DV

• 5% or less is low

• 20% or more is high

Nutrition FactsServing Size 1 cup (228g)Servings per Container 2

Amount per ServingCalories 250

Calories from Fat 110

% Daily Value*Total Fat 12g 18%

Saturated Fat 3g 15%Trans Fat 3g

Cholesterol 30mg 10% Sodium 30mg 20%Total Carbohydrate 31g 10%

Dietary Fiber 0g 0%Sugars 5g

Protein 5gVitamin A 4% Vitamin C 4%Calcium 20%Iron 4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2,000 2,500Total Fat less than 65g 80g

Sat Fat less than 20g 25gCholesterol less than 300mg 300mgSodium less than 2,400mg 2,400mgTotal Carbohydrate 300g 375g

Dietary Fiber 25g 30g

Source: This information is an excerpt from the following Web sites:http://www.health.gov/dietaryguidelines/dga2005/document/html/brochure.htm#b6http://www.cfsan.fda.gov/~dms/foodlab.html

For more information on using food labels, check outwww.cfsan.fda.gov/~dms/foodlab.html and www.cfsan.fda.gov/label.html.