Week 3: From Supermarket to Dinner Table to School

MOOC Summaries - Child Nutrition and Cooking - SupermarketWeek 3: From Supermarket to Dinner Table to School

“Tricks for navigating the supermarket and shop for vegetables. Why the family meal is about more than just food; how to pack a quick, healthy lunch for a child and why this is so important; how to shop for fruits and vegetables (and teach children to love them); making over our children’s favorite foods, and more healthy treats.”
(Source)

Summaries

  • Navigating a supermarket
  • The Dinner Table
  • Cooking Demonstrations

Navigating a supermarket

  • Supermarket is designed to make consumers buy more than they intended to buy.
  • Perishable items like eggs and milk are usually located at the back of the store so that consumers often have to walk through the store to find them.
  • Most direct routes to those items are usually stocked with heavily processed foods like cereals, chips, and sodas.
  • Heavily processed version of a food will be placed at an eye level, hence easier for us to reach.
  • Example on a baking aisle: cake mixes and ready-made frostings are easier to reach than less processed baking goods, which are also less expensive.
  • Food specifically marketed to young children will be placed at two levels – low down at the level of a typical three year old and another is at the level of a child who is sitting in a shopping cart.
  • Evidence suggested that instrumental music with a slow tempo actually slows down the flow of traffic in the store, and this increases the daily sales volume of the supermarket.
  • Some stores even use artificial aromas that are released by machines designed to deliver a constant smell of things like freshly baked bread in the bakery section because these scents make customers hungrier, and in this way, they increase sales.
  • General rule of thumb when shopping in a supermarket: try to stick to the periphery of the store where fresh whole foods are usually displayed.
  • Make a shopping list and stick to that list.
  • Try not to go shopping when you are hungry.
Chop Chop MOOCs’ summary of https://www.coursera.org/learn/childnutrition/lecture/TzRGN/navigating-a-supermarket

Shopping for vegetables

  • One of the most important things adults can do for their children’s health is to increase the amount of fruits and vegetables in their diet.
  • Choose fruits that are in season and haven’t travel very far.
  • Another tip is to bring the kids to the market so they get more excited about the fresh vegetables and fruits.
Chop Chop MOOCs’ summary of https://www.coursera.org/learn/childnutrition/lecture/9vLWN/shopping-for-vegetables

What are the most nutritious food?

  • Highly processed junk food are things like potato chips and candy bars, they are probably the lowest nutritional content.
  • Processed canned food or flours, they will provide a little bit more nutritional content compare to the chips and candy bars.
  • Next up we see unprocessed or less processed types like root vegetables or grains.
  • The tallest category belongs to fruits and vegetables.
  • Food that are low in nutrition tend to not spoil as quickly.
  • A spoil rate is the rate at which a food is going to go off if we leave it in our home.
  • The spoil rate goes up with the increasing nutrient density.
Chop Chop MOOCs’ summary of https://www.coursera.org/learn/childnutrition/lecture/NbLV5/what-are-the-most-nutritious-foods

Packing a lunchbox

  • Add some boiling water into a thermos so that the inside of the thermos gets nice and hot.
  • Usually it’s easier to pack a lunchbox using last night’s dinner leftover.
  • Kids get hungry at school so adults should seize the advantage by putting good things in their lunchboxes.
  • Fresh carrot sticks are a good choice, go well with a natural kind of ranch dip.
  • Some in season fruits would be a nice addition along with their main meal.
  • Nectarines or peaches for summer and orange for winter.
  • Prepare the fruits in a way that are ready to be eaten.
Chop Chop MOOCs’ summary of https://www.coursera.org/learn/childnutrition/lecture/2NpwK/packing-a-lunchbox

The Family Meal

  • Children tend to pick up their parent’s exercise and eating habits.
  • Children who sit down to eat with their families on a regular basis stay healthier.
  • Children can learn valuable communication skills through a family sit down meal time.
  • Try and have everything you need at the table ready at the start of the meal so no one has to get up for anything.
  • If you have enough food to share, try inviting some friends to the meal.
Chop Chop MOOCs’ summary of https://www.coursera.org/learn/childnutrition/lecture/Mtd61/the-family-meal

Dealing with picky eaters

  • Some people think that parents are to be blamed having kids that are picky eaters because they don’t expose their kids to a wide enough variety of food as babies.
  • Another theory is that some children have a heightened sensitivity to the flavors and textures of certain foods.
  • Children may also have different nutrient needs at different stages of growth, so they may crave a certain type of food and reject another during those periods.
  • Eating should be stress free, whenever possible.
  • The more children feel that they are involved in either choosing or helping to cook a meal, the more likely they’ll be to eat it.
  • Try to involve your children in the cooking process as much as possible.
  • This gives them a sense of control that can help them to be more adventurous eaters.
  • Another helpful step is to surround picky eaters with good role models as much as possible.
  • Mealtimes should be kept fun and light.
Chop Chop MOOCs’ summary of https://www.coursera.org/learn/childnutrition/lecture/ggmfv/dealing-with-picky-eaters

Chicken Nuggets

  • Boneless, skinless chicken thighs are good for making real chicken nuggets.
  • Ingredients: flour, chicken thighs, bread crumbs, egg, salt.
  • Coat chopped chicken thighs in flour, then egg mix, then bread crumbs in an orderly fashion.
  • Start the pan with a little olive oil to coat the bottom of the pan, but not deep frying.
  • Transfer the crumbed chickens to the pan and let it cook.
  • Add some salt.
  • Flip the chicken when one side is cooked.
Chop Chop MOOCs’ summary of https://www.coursera.org/learn/childnutrition/lecture/dAyXT/chicken-nuggets

Cupcakes

  • Ingredients: eggs, sugar, flour, vanilla essence, milk, baking powder.
  • Separate the egg white and egg yolk.
  • Whip the egg white into a stiff peak.
  • Cream sugar to egg yolk along with vanilla essence.
  • Add some milk to this yolky mixture.
  • Add some flour and baking powder.
  • Fold stiffed egg whites into this part.
  • Incorporate the egg white so that the egg white form a scaffold for the spongey texture.
  • Cupcakes takes 9-10 minutes to cook at about 300-350°F.
  • Good way to tell that they’re done is that you can stick a toothpick in the middle and it comes out clean.
Chop Chop MOOCs’ summary of https://www.coursera.org/learn/childnutrition/lecture/bgO4j/cupcakes

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 photo: depositphotos/Palau83

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