Independent Living Skills Curriculum: Unit 5: Healthy Living: Cooking and Fitness

Transcription

1 Independent Living Skills Curriculum: Unit 5: Healthy Living: Cooking and Fitness Lesson 23: Eating Healthy Lesson 24: Following a Recipe Lesson 25: Microwavable Meals Lesson 26: Making a Sandwich Lesson 27: Making a Plate of Pasta Lesson 28: Fitness in Your Life Vergara, C., Keating, R., & Blumberg, R. Funded by the U.S. Department of Education

2 Lesson 23: Eating Healthy Scenario: Every night, Darnell eats French fries and chicken nuggets for dinner they are his favorite! Do you think that this is the best option for dinner every night of the week? What do you think may be better options for Darnell? It is very important to eat healthy so that you can keep your body in the best shape possible! Eating the same meal every night may not give you the nutrients your body needs! This does not mean that you cannot snack, but you should follow a healthy diet most of the week! Materials: Healthy Plate Diagram Food Steps: 1. Use the Healthy Plate Diagram to help you make your meals, especially dinner. 2. Follow this diagram at least 5 out of 7 nights a week. 2

3 Healthy Plate Diagram 3

4 Review Time! Circle which meal is the more balanced choice. Chicken with rice and OR A plate of pasta a side of carrots Macaroni and cheese OR Steak with potatoes with steak and corn Write an example of 2 healthy meals and 1 example of an unhealthy meal that you can have once in a while. 4

5 Lesson 24: Following a Recipe Scenario: Sarah decides to bake Darnell a birthday cake for his birthday. This is the first time that she is going to bake something and decides to try and make the cake from scratch with what she knows about cake. However, it ends up being a disaster! What should Sarah have done instead? When baking and cooking, it is important to follow recipes so that you know that what you make will taste right. Also, you want to make sure your food is cooked all the way. Recipes help you do this because it gives steps and ingredients in order make the food correctly. Objective: To be able to follow a recipe so you can cook a delicious meal! Materials: Kitchen Equipment Chart Kitchen Supplies Food Steps: 1. Look at the recipe. If you need to preheat the oven, do this first. It will say Preheat Oven to. Turn your oven on to that number. 5

6 2. Gather all the supplies and food that you need. You can refer to the Kitchen Equipment Chart if you need to. Food is listed under ingredients. You may need to read the recipe one time through to find all your supplies. Be sure that you have the correct measuring tools! 3. Follow the steps of the recipe. Be sure to measure correctly! 4. Make sure that you follow the steps in order. 5. If you are cooking the food, be sure to be careful with dealing with the hot oven! **If you need help, ask! Part of being independent is knowing when to ask for help. 6

7 Some Common Kitchen Equipment 7

8 Lesson 25: Microwaveable Meals Scenario: It is dinner time and Sarah decides she wants to make French fries as a side dish. She takes the food out of the freezer. She knows that she should cook them in the oven. She puts aluminum foil on a baking sheet and then puts the number of fries that she wants onto the pan. Sarah turns the oven on and then puts the food in. She remembers that her favorite television show is on so she goes to watch it. When the show is over, Sarah goes back to the kitchen and realizes that she has burned her fries. What did Sarah do that was good in this situation? What should she have done differently? It is very important to be able to find a label on a food product and read the information needed to cook it. This lesson is designed to help you understand a frozen food label and to improve your skills of finding the important information in the directions on the label. Objective: To be able to follow a recipe on a frozen food for cooking in both a microwave and an oven. Materials: Microwave or Oven Tin foil Frozen food Cookie sheet or pan 8

9 Steps: 1. Look at label: Does it say Microwave or Conventional Oven? If it says Oven or Conventional Oven, go to pg. X If it says Microwave or Microwave Oven, go to pg. X If it says conventional oven: 1. Find the word Preheat. Then look at the number after Preheat. It usually has F after it. 2. Turn on oven to that number 3. Wait until the oven beeps 9

10 4. Cover cookie sheet or pan with foil 5. Put food on tray 6. Put food in oven 7. Look at label: Find how long to cook. It is the number before the word minutes. ***If it has a range of numbers, use a number between the two. Here you would put it in for 18 minutes. 8. Set timer for this long 9. When timer beeps, turn oven off. 10. Open oven. Use oven mitts to remove pan 11. Let pan sit for 5 minutes 10

11 12. Using a spatula, remove food from tray 13. Enjoy! If it says Microwave Oven: 1. Put food on a plate or in a bowl 2. Put food in microwave 3. Look at label: Find how long to cook. It is the number before the word minutes or seconds 4. Set microwave for the amount of time on the label 5. When microwave is done, remove food from microwave be careful, the plate and the food are hot! 6. Let sit for 5 minutes. 7. Enjoy! 11

12 Review Time! From this label, what temperature should the oven be preheated to? Looking at this label, how long should you cook the food for? According to this label, what time would you set the microwave for if you are cooking 6 pieces? 12

13 Lesson 26: Making a Sandwich Scenario: Darnell gets home after his morning class and has one hour before he needs to leave for his 12:30 class. After getting his books organized for his upcoming class, he realizes that he is quite hungry. If he does not eat now, it will not be until after his class that he will be able to eat. So with limited time and no spending money at the moment, he is not sure what to do. In this situation what do you think is the best solution to satisfy his hunger? Making a peanut butter and jelly sandwich is a quick and nutritious lunchtime meal. The ingredients and utensils needed to make a sandwich are very common and most likely in your home right now! This lesson will show you how to make your own delicious sandwich in a short amount of time. Feel free to replace the peanut butter or jelly in the steps below with your favorite spreads such as butter or Nutella. Objective: To be able to make a sandwich as a quick and easy meal. 13

14 Materials: 2 slices of bread Peanut butter or your favorite spread Jelly or your favorite spread Butter knife (non-sharp knife) Plate Napkin Steps: 1. Take out two slices of bread from the loaf of bread and place on your plate. Be sure to tie the bag back up so the bread does not go stale! 2. Get the peanut butter and jelly out and place them next to your plate. 3. With a butter knife scoop out peanut butter and spread evenly on one side of a piece of bread. 4. After wiping the knife off with a napkin, scoop out jelly on the knife 14

15 and spread evenly on the other slice of bread. 5. Bring the two slices of bread together with peanut butter facing the jelly side of other slice of bread. 6. Place the sandwich back on the plate and cut horizontally. 7. Put the jars and bread back where they belong. 8. Wipe up any mess you might have made with the napkin. 9. Eat and enjoy. If you wish to take sandwich with you to where ever you go, put the finished sandwich inside a zip lock bag. 15

16 Review Time! Which knife should you use to make your sandwich? OR After making your sandwich, the kitchen counter should look like what picture? OR What is your favorite sandwich spread? 16

17 Lesson 27: Making a Plate of Pasta Scenario: It is dinnertime and Sarah is in the mood for pasta. She puts a bowl of water in the microwave and then puts the noodles in the water. Darnell walks in and exclaims, Sarah! What are you doing?! You need to use the stove to cook pasta! Here let me help you! Did you know that you need to boil water on the stove? Do you know how to make a plate of pasta? Cooking pasta is one of the simplest recipes but a very important dish. It is important to be able to learn to cook this dish so that you can build your cooking skills to make more difficult dishes. Objective: To be able to cook a plate of pasta following an activity sequence created on Boardmaker. Materials: How to Make a Plate of Pasta Activity Sequence (attached) Pot Water Pasta Stove Timer Measuring Cup Plate Cooking spoon Fork 17

18 Steps: 1. Follow the attached activity sequence

19 How to make a plate of pasta (Separate document) 19

20 Lesson 28: Fitness in Your Life. Scenario: As Darnell is getting dressed in the morning, he realizes that his favorite shirt is becoming way too tight and it hardly fits him anymore. He has been very busy with classes and work so he has not been working out or participating in any sports lately. He also has not been able to keep up with his friends while walking or riding bikes to class. Has your shirt or jeans ever started to feel too tight? Do you ever feel too busy to include fitness in your daily or weekly schedules? Physical activity has many benefits to your health and your wellbeing. Physical activity can make you look and feel good both on the inside and out. Including fitness into your life is not as time consuming as you may think! 30 minutes a day 3-5 times a week is all you need to achieve a healthy amount of physical activity and the many benefits that come along with it. Objective: To be able to include fitness in your lifestyle. Important: If you are not experienced in working out, make sure to work out in a group class and/or schedule an individual trainer session. 20

21 Be sure to warm up and stretch out before heaving physical activity Materials: Motivation & Yourself! Internet Workout clothes/sneakers Shorts or sweatpants, sneakers and a light or heavy shirt depending on weather. (Please refer to Must have Fitness Gear sheet) Bottle of water 21

22 Must have Fitness Gear Make sure to check off these things before you head to your next Fitness class! Females: o Sports Bra o T-Shirt o Sweats/yoga pants/shorts o Sneakers o Socks o Hair tie Males o T-Shirt o Sweats/yoga pants/shorts o Sneakers o Socks o Sweat band 22

23 Steps: 1. Locate a recreation center in your community or fitness center in your school using the internet. 2. Look up hours of operation, Calendar of Fitness Classes and/or times offered for individual sessions. 3. Compare the fitness schedule/classes to your personal schedule. 4. Decide and choose the times and classes that fit into your personal schedule. 5. Decide on the classes and times that you can commit to and write them down into your Daily Schedule. 6. Treat your workout schedule like an important appointment and do not skip them even if friends ask you to do other things. 7. If you are not able to attend a session or you want to do something a little different for fitness, get outside and play a sport (basketball, softball, Frisbee, running, Etc.). These activities are also more enjoyable with friends, so ask them to join you! 8. Have a good time in whatever activity you chose and do not give up on it! 23

24 Review Time! 1. You are home and it is almost time for the Zumba class you signed up for on campus but your roommate asks you to play some video games. What do you do? A. Skip your activity and play video games. B. Do neither and take a nap. C. Ask your friend to join you in Zumba because doing activities with friends is more enjoyable. 2. You have 30 minutes of free time in your schedule on Thursdays but the gym is not open during that time. What should you do with this spare time? A. Play some basketball at the park. B. Stay home and skip your physical activity for the day. C. Watch TV and snack on popcorn 3. Who is wearing an appropriate outfit for Fitness? OR 24