1 engaging audiences in impactful nutrition educationition programmingCooking Local Foods Made Simple… engaging audiences in impactful nutrition educationition programming Introductions/Ice Breaker: Welcome Agents to the training. Share that this will be a totally hands-on experience from start to finish. You will sharpen your cooking skills and will be able to get some help with specific cooking problems you may have. Trainers will introduce themselves ---photos of trainers engaged in food preparation activities in counties as Agents or in training agents/staff or conducting programs….(find). This training will help you connect nutrition programming to the local foods initiative in an exciting and engaging way. Who thinks they have a good understanding of food and how to cook? Icebreaker: Utensils in a bag. Each participant draws a utensil out of a bag. The utensil will be labeled with the name and how it is used in cooking. Participants will state their name, county, what they want to learn through the training, and then read the name of the utensil and how it is used in cooking. They will then relate the utensil to what they do as an agent. For example: Eggbeater: Beats eggs and mixes ingredients….relates to what we do because we need to mix up our strategies to keep them fun and exciting while at the same time cohesive. Agent Training
2 Objectives In our first session, you will learn:Why learning to cook is important to program impacts Basics of healthy cooking Cooking disaster solutions Program planning with food preparation activities in mind Shopping your local farmers markets Review Objectives Although the trend may be slowly changing, we live in a society that has lost a great deal of its food skills. Cooking is an art. Just like other things you get involved in such as a hobby, you get better over time, so be patient. Cooking demonstrations are a sure bet to increase attendance and excitement around the Extension office.
3 What Americans Eat To understand why learning to cook is important to improving individual health both within our context and for program impacts, we first need to understand the behaviors that have led to unhealthy lifestyles. Let’s begin by listening into a radio interview about what we are really eating.
4 What Are Americans Eating?Percent of Calories Americans today are eating more calories at fast food outlets and restaurants and fewer calories at home. (Another study by Smith, Ng, and Popkin (2013) found similar results - that foods consumed from the home made up 65-72% of total daily energy based on data.) Sources: Joanne Guthrie, Biing-Hwan Lin, Abigail Okrent, and Richard Volpe Americans’ Food Choices at Home and Away: How Do They Compare With Recommendations? USDA ERS - Amber Waves. Smith, L.P., Ng, S.W., Popkin, B. M. Trends in US home food preparation and consumption: analysis of national nutrition surveys and time use studies from to Nutr J Apr 11;12:45. doi: / Note: totals do not sum to 100 due to rounding. Source: USDA ERS analysis with NHANES data
5 What Are Americans Eating?Expenditures for Food at Home and Food Prepared Away from Home as a Share of All Food Expenditures, The percentage of money Americans are spending on food away from home has increased over time, while the percentage of money spent on food at home has decreased over time. In other words, Americans are eating out more and cooking at home less.
6 How Often Do Americans Eat Fast Food?11.3% of daily calories! Percentage of Americans that Eat at Fast Food Restaurants % Eight in 10 Americans report eating fast food at least once monthly, with almost half saying they eat fast food at least weekly (2013 data). Although Americans are eating fast food a little less often today, fast food is still major part of the U.S. diet. (Gallup Poll). During 2007–2010, adults consumed an average of 11.3% of their total daily calories from fast food -- which is still a significant amount. (Fryar and Ervin, 2013) Sources: Gallup’s Annual Consumption Poll, July 10-14, Fryar CD, Ervin RB. Caloric intake from fast food among adults: United States, NCHS data brief, no 114. Hyattsville, MD: National Center for Health Statistics Year
7 Eating Out Usually Means…Larger portion sizes More calories and fat Fewer fruits and vegetables Fewer whole grains Fewer low-fat dairy products Less fiber Higher cost Eating out usually means: Larger portions More calories and fat Fewer fruits and vegetables Fewer whole grains Fewer low-fat dairy products Less fiber Higher cost In fact, there is a growing body of evidence that says: When we eat out, we are likely to eat more calories than we need. People who eat out more often are more likely to be at an unhealthy weight. Reference The Keystone Center. “The Keystone Forum on Away from Home Foods Final Report: Opportunities for Preventing Weight Gain and Obesity”, May 2006, accessed April 10, 2007. Image credit:
8 Agents need to encourage families to eat meals together.Research: Hammons, A. J., & Fiese, B. H. (2011). Is frequency of shared family meals related to the nutritional health of children and adolescents?. Pediatrics, 127(6), e1565-e1574. Burgess-Champoux, T. L., Larson, N., Neumark-Sztainer, D., Hannan, P. J., & Story, M. (2009). Are family meal patterns associated with overall diet quality during the transition from early to middle adolescence?. Journal of nutrition education and behavior, 41(2), Boutelle, K. N., Fulkerson, J. A., Neumark-Sztainer, D., Story, M., & French, S. A. (2007). Fast food for family meals: relationships with parent and adolescent food intake, home food availability and weight status. Public health nutrition, 10(01), “Eating family dinner was associated with healthier dietary intake patterns, including more fruits and vegetables, less fried foods and soda…”
9 Less eating out or on-the-go Eating healthier Eating and preparing more meals at home is a BIG step towards eating healthy! When agents are doing cooking programs, they should encourage their participants to eat more meals at home. Make sure to tell them WHY. Go one step further and explain the health benefits of cooking and eating more meals at home: Such as: “Eating and preparing more meals at home is a BIG step towards eating healthy!” Eating at home means having more control over what we eat and how much we eat. Many of us eat out or on-the-go more than we should. When we eat at home (or carry food with us from home), we usually eat healthier - more fruits and vegetables and fewer calories. Enjoying meals at home is important to eating healthy and achieving and maintaining a healthy weight. NOTE: Studies DO show that portions at home are increasing due to the huge portions we have become accustomed to receiving in restaurants. Be sure to watch portions at home as well as in restaurants. References Gillman MW, Rilas-Shiman SL, Frazier AL, Rockett HRH, Camargo CA, Field AE, Berkey CS, Colditz GA. Family Dinner and Diet Quality Among Older Children and Adolescents. Arch Fam Med. 2000;9: Mielsen, SJ, Popkin BM. Patterns and trends in food portion sizes, JAMA. 2003;286(4): Fisher JO, Mitchell DC, Smeciklas-Wright H, Birch LL. Parents role modeling significantly impacts fruit and vegetable intake, as long as pressure isn't applied. J Am Diet Assoc. 2002;102(1): Image credit: CafeSmom. More control Less eating out or on-the-go Eating healthier Achieving and maintaining a healthy weight
10 Ability to plan and prepare mealsPrepare and eat more meals at home Healthy eating Reduced risk of obesity and other chronic diseases For families to be able to eat more meals at home using local foods, they first need the skills that help them plan and prepare meals at home. This is where you come in. You will be teaching them the skills they need so they can prepare more meals at home, which will ultimately result in them eating healthier and reducing their risk of obesity and other chronic diseases. Taking cooking classes can improve one’s knowledge, attitude and behavior toward cooking. Image credit: Girl cooking: Family meal: Heart stethoscope:
11 Eat Healthy Save Time Save MoneyAfter attending your cooking class, participants will want to prepare and eat more meals at home to: Eat Healthy Save Time Remind your participants that when they prepare and eat simple meals at home, they not only eat healthier, but they also can save time and money. Share with them that when they fix simple, healthy meals at home, they usually eat healthier. They can sometimes save time (especially if they make enough for more than one meal and keep their meals simple). Eating at home can also be cheaper than eating out. Save Money
12 It all begins with learning to cookIt all begins with learning to cook. Teaching cooking skills has a positive effect on food choice, and the more you practice, you will gain confidence in food preparation. Teaching cooking classes is also a way to show off your culinary skills. By knowing how to cook ourselves, we are better able to teach others these essential skills. When teaching people how to cook that may not be very skilled at it, we always need to start with the fundamentals of cooking. Think about the first time you ever tried to perform an especially challenging task, like knitting a sweater or building a birdhouse. Did you just read about how it’s done? Did you have pictures, or even better, someone who physically showed you how to do it? Any good Extension Agent knows that showing someone how to do something is way more effective than simply telling them how. A cooking demonstration is no different. Cooking demonstration is simply the act of showing someone the proper way to prepare a meal or follow a specific recipe. In cooking, demonstration is particularly important; since there are so many factors to consider – how long you might choose to cook something, or the quality and interaction of specific ingredients – with the quality and interaction of specific ingredients, there are more opportunities for mistakes. If someone has shown you how to prepare something, it increases your chances of success when you try the recipe by yourself. Cooking demonstration is the reason the Food Network is so popular. Everyone loves to eat good food – many of us just need someone to show us the ropes. Here are just a few things a participant can learn from just one cooking demonstration session: The Right Tools. Maybe you’ve been using the wrong pan to sear meat. Or maybe you’ve been using the most expensive cheese grater on the market when something from the dollar store would actually work more effectively. A good cooking demonstration can help you choose the kitchen gear that’ll make dinner a breeze. The Right Ingredients. Did you know that sweet onions are actually less sweet than their bolder cousins once they’ve been cooked? The chemical makeup of various types of onions makes them react to heat in different ways – some will lose a substantial amount of flavor while others will sweeten dramatically. A cooking demonstration is your way to explain to your participants how different flavors will interact. You can also explain how to choose a good vegetable or cut of meat. Wriedne WL, Anderson AS, Longbottom PJ, Vanentine K, Stead M,Caraher M, Lang T, Gray B, Dowler E. The impact of a community-based food skills intervention on cooking confidence, food preparation methods and dietary choices - an exploratory trial. Public Health Nutrition. 2007;10: Image credit: Teaching cooking skills has a positive effect on food choice and confidence in food preparation.
13 Insert Agent Video
14 Success in Cooperative ExtensionThe ability to plan a successful program is critical to your success in Cooperative Extension. When you are planning a food and nutrition program, there is the added component of food prep to promote positive behavior change. There are several scenarios in which you may be required to plan a new program or refine an existing one. You may be a new agent who has been asked to carry on the work of your predecessor, presumably refining this work in the process. You may be an experienced agent who has decided it is time to step back and re-think one of your programs. You may be an agent who is responsible for new programming due to advisory committee input, personnel changes, a new grant, or new priorities in your county. In all of these scenarios, thoughtful planning will help you achieve your desired results Extension programs are characterized by: a focus on the needs of the target audience, the intent to affect participant learning and behavior outcomes, multiple activities that are comprehensive in nature, and hands-on the presence of a formal evaluation
15 Extension is UNIQUE! In a society where there are so many avenues to get information, Extension’s uniqueness is our ability to provide an experiential experience for participants to apply what they have learned to their everyday lives. This is why cooking skills are so important. Just think - you are going to be teaching others how to cook. Have you ever wondered why people take cooking classes? Is it because they are engaging, interactive, and…FUN? You have an opportunity to show how Extension can be the go-to for cooking in your community. If any of you attended the Cook Smart, Eat Smart training, you learned there were 10 Keys to cooking smart.
16 1. Keep it Simple 10 Keys to Cooking Smart Cooking techniquesEquipment Ingredients Recipes When thinking about your cooking program, you want to keep it simple. Think about all the materials that you will need for your cooking program. Also think about your cooking techniques, equipment, ingredients, and recipes. The first of the 10 keys for agents to remember is to Keep it Simple (KIS). You don’t want to overwhelm your participants and you don’t need to be overwhelmed. When you are teaching others to cook, you want to use: Simple cooking techniques Simple equipment - most of which you may already have in your kitchens and Cooperative Extension offices Simple ingredients – keep the cost low Simple recipes - that are easy to prepare Also consider your audience. Everyone that is attending your class will have a different skill level when it comes to cooking.
17 1. Keep it simple Pots and Pans1-2 small or medium non-stick frying pans Stir-fry pan or wok (large non-stick pan may be substituted) Large pot with lid 1 small pot with lid 1-2 medium pots with lids Roasting pan 1-2 cookie or sheet pans Casserole dish You don’t need a lot of pots and pans to be a great cook. Many of you will probably already have what you need in your CES kitchen. Use what you have and add pieces as you need them. If you don’t have basic pots and pans or need extra ones: Buy good pots and pans - not the cheapest and not the most expensive. Check out restaurant supply stores, warehouse stores or discount stores; they offer kitchen equipment at good prices. Buy what you need as opposed to a set. You will need the basics to get started: 1-2 small or medium non-stick frying pans (to avoid scratching, use non-metal utensils and follow manufacture’s suggestions for cleaning) – keep suggestions on file Stir-fry pan or wok (large non-stick pan may be substituted) Large pot with lid 1 small pot with lid 1-2 medium pots with lids Roasting pan 1-2 cookie or sheet pans Casserole dish
18 1. Keep it simple Cooking Tools Wooden spoon(s)Rubber spatula(s), preferably high-heat tolerant Large spoon(s) Vegetable peeler Can opener Measuring cups and spoons (dry and liquid) Grater (box grater is most versatile) Mixing bowls (clear) Cutting boards, one for meat and one for vegetables Several good knives (more about this later) Tongs Colander Instant read thermometer Cooking Tools Just like basic pots and pans, here’s a list of basic cooking utensils that you will probably need to do a cooking program. Gadgets are not necessary and clutter up drawers and cabinets. Most gadgets can be replaced by a sharp knife. Wooden spoon(s) Rubber spatula(s), preferably high-heat tolerant Large spoon(s) Vegetable peeler Can opener Measuring cups and spoons (dry and liquid) Grater (box grater is most versatile) Mixing bowls (clear is best so they can see what you are mixing) Cutting boards, one for meat and one for vegetables Several good knives (more about this later) Tongs Colander Instant read thermometer If you don’t know what cooking tools are in your County Extension offices, take inventory of your cooking tools when you go back to your county. It would also be helpful to label where you store your tools so you can easily find what you need.
19 2. Make room to cook 10 Keys to Cooking SmartThe second key to cooking smart is to make room to cook. I know your kitchens are used by others besides you, and you never know from day to day what you are going to find on your countertops, but I do know: If you don’t have space on your counter to cook it will not be a pleasant experience. You don’t need a large kitchen or lots of counter space to cook. You do, however, need an uncluttered area with at least a little counter space. Clear your counter of unnecessary clutter such as decorator items, papers, or small appliances that will not be used in your demonstration. Keep as much of the counter clear for food preparation as possible so that when it is time to cook you don’t have to stop and make room each time. There may be many groups that use the kitchen facilities. It is important to scope out the space beforehand. You will need to find out what resources are available, and also to go in before the program starts to clean and sanitize the counter space. Unclutter your cooking space Have at least some counter space Keep the counter clear
20 3. Clean as you go…if you can10 Keys to Cooking Smart 3. Clean as you go…if you can The next key is to clean as you go (CAYGO). Your focus should be on teaching the participants, not cleaning up. Sometimes, you also may not have the facilities to properly clean items during the demonstration, and may have to wait until you get back to the office to properly clean and sanitize your equipment and tools. It is more important to make sure your equipment and tools are cleaned and sanitized thoroughly – even if it means you have to clean them later. This is where using volunteers can come in handy. Having a volunteer to clean and sanitize while you are teaching can be beneficial. Having an extra set of hands can reduce your stress level, too. If possible: Clean pots, pans, bowls, cooking utensils, etc. as you use them. This will help keep your space uncluttered and it readies items for another use. It also makes clean up at the end less daunting. If you have a small space, you may even choose to dry and put away items as you use them. If you don’t have much counter space, but have a dishwasher, a clean dishwasher can be substituted for a drying rack. Just remember to keep the door ajar while drying items, and remind others not to add dirty items. It is more important to make sure your equipment and tools are cleaned and sanitized thoroughly – even if it means you have to clean them later.
21 4. Mise en place put in place10 Keys to Cooking Smart 4. Mise en place put in place The next key is all about organization: Mise en Place (Meez ahn plahs), which means to put everything in its place. This you will need to do to prepare for your cooking program. It means to organize before you begin. Keep a to-do list handy with what you need to do to plan and carry out your food prep. This will help keep you focused and organized. Make sure to have all the ingredients and equipment you need for food prep. Assembling needed ingredients well before you begin can save you an emergency trip to the grocery store. It may help to prepare foods or parts of recipes ahead of time. Keep all handouts and recipes organized and easily accessible (We’ll talk more about organizing recipes later). Think of Mise en Place as an organized enjoyable way to prepare food instead of trying to prepare food in chaos with unneeded stress. Organize before you begin: Make a to-do list Have your ingredients and equipment ready Keep handouts and recipes organized
22 5. Develop your own style 10 Keys to Cooking Smart Express yourself!When you are teaching cooking to others, you want to make sure everyone is engaged and having fun, so you’ll need to develop your own style. But keep in mind that we are trying to promote healthy cooking and local foods, so we want to remember to cook healthy recipes. Any time you do something for the first time, you will likely be nervous. But don’t worry - the more cooking programs and demonstrations you do, the more confidence you will gain and the more comfortable you will feel teaching cooking to others. There is nothing wrong with letting your audience know if it is your first time teaching a cooking demonstration. We all have had that first time!!!!!! (With that being said, the next key is…) Express yourself!
23 6. Go slow 10 Keys to Cooking SmartDon’t be overly ambitious when you first start teaching cooking Build your skills slowly Always practice new recipes and cooking techniques Give yourself extra time Keep your numbers small Learn from your mistakes and try again Don’t forget to laugh and have fun! Remember the tortoise and the hare? This key is about going slow and steady. Teaching cooking demos and skills takes practice and patience. Don’t be overly ambitious when you first start teaching cooking. Build your skills slowly. You may even want to practice on colleagues, family, or friends. Always practice new recipes and cooking techniques before you try to teach it to others. Give yourself a little extra time to plan, prepare, and teach. Keep your numbers small – smaller groups are easier to manage Mistakes happen to even experienced cooks. Learn from your mistakes and try again. And of course…don’t forget to laugh and have fun!
24 7. Trust your instincts 10 Keys to Cooking SmartUse smell, taste and touch when preparing food A recipe is just a guide Cooking puts you in control of what you eat Next, you want to Trust Your Instincts. As a cook, you depend on your 5 senses whenever you work in the kitchen. Unlike television demonstrations and magazine articles, a live cooking class allows you to smell, touch and taste the food as well as see it prepared. Trust your instincts of smell, taste and touch when preparing food. By trusting your instincts, you may rely less on recipes and cook simple foods based on what you and others enjoy. A recipe is just a guide. If it calls for 1 teaspoon of salt and the dish tastes good with 1/2 teaspoon, great; if it calls for rosemary and that is not a favorite of yours, substitute something else or leave it out. When you change a recipe, make a note on the recipe so you will know next time you make the dish. Remember: When we cook, we ultimately control what goes into the food we eat. Use YOUR instincts to make food the way you want it. One of the best things about cooking is that you are in charge.
25 8. Organize your recipes 10 Keys to Cooking SmartNot only do you need to organize your equipment and tools, but your recipes, too! Find a system that works for you to organize your recipes. Recipes in a drawer or thrown in a box in no particular order will be hard to find and use. You may like a card file or a 3-ring binder with sheet protectors. Recipe books, boxes, or even a scrapbook can be used to hold your recipes. If you have Internet access, using electronic recipes on a computer, tablet, or phone through Dropbox or a folder saved on your computer can make finding and viewing recipes easier. Create a system that allows you to find recipes when you need them. [NOTE FOR PRESENTER: Bring in your recipe file and share how you keep your recipes organized.] Find a system that works for you.
26 9. Help others find the joy in cooking10 Keys to Cooking Smart 9. Help others find the joy in cooking We already know you enjoy teaching, or you probably wouldn’t be working in Extension. Show enthusiasm while teaching others to cook. Help others find the joy in cooking. When you are cooking for others, nothing says love any louder than that. Keep it interesting by teaching new techniques and trying local, seasonal foods. Give meaningful tips that are helpful and relevant. Show enthusiasm while teaching others to cook Keep it interesting by teaching new techniques and trying local, seasonal foods Give meaningful tips
27 10. Plan 10 Keys to Cooking Smart You MUST plan!Planning Makes it Happen The most important key has been saved for last. You MUST plan. Planning makes it happen. If you don’t plan, your food demonstration or cooking program will be a disaster. You could end up losing credibility, which in turn would hurt your program.
28 10 Keys to Cooking Smart Planning Timeline Make TIME to plan!Develop an Education Plan Find a location and set a date Determine the cost Market your program Determine the details – ingredients, equipment, handouts, etc. Make it happen! Evaluation With your busy schedules, you must make time to plan. Start by creating a timeline of what you need to do to have a successful cooking program from start to finish. Your timeline should include these next few tasks. You will need to develop an Education Plan to plan out the components or theme of your cooking demonstration. Will the demonstration teach participants how to cook a certain type of food? Will there be a nutrition or health related message in the demonstration? How will you tie your demonstration into local foods? You will need to find a Location and Set a Date. When choosing a location, consider accessibility, space and resources. Be sure to choose a facility that has all of the equipment you will need (like a fridge, stove, microwave, etc) and make sure everything works. Some possible locations include churches and community centers. Depending on your recipe you may not even need a kitchen. You will also want to Determine the Cost. When determining the cost of the cooking demonstration, consider the cost of the ingredients, any extra equipment you will need to buy, and any costs associated with the location you have selected. Once you have determined your total costs, you will need to decide how your costs will be covered. You may choose to seek out a sponsor, ask a local grocery store to donate food, contact your local food bank for food donations, or you may decide to charge your participants a small fee. Next, you’ll want to market your cooking program. Start marketing well ahead of time to create interest and be more vigilant about promoting your program closer to the start date to keep the excitement going. Go through the specifics of what you will need to carry out your cooking program. Make a list of all the ingredients and amounts you will need, as well as the equipment you will need to do the demonstration. Develop and print any handouts or recipes for the participants beforehand. Locate and pack (if traveling) all of your materials and resources ahead of time Make sure you have access to all of the equipment, tools, and space you need. Last, we always include an evaluation at the end of a cooking program. This is important because it helps us justify our program. It gives us impacts and shows our successes. It also lets us know whether or not our objectives have been met. Make TIME to plan!
29 Planning TIPS Make a Shopping ListCheck what you have Include the basics for cooking, serving, and cleaning When making a shopping list: Check the things you already have on hand, and make sure you can find everything. Make sure to include the basics – ingredients, paper products, and cleaning supplies. Seasonings and olive oil Utensils, plates, cups, napkins, etc. for sampling Paper towels, dish soap, hand soap, dish towels, etc. Review your recipe and the amounts. If you change the serving size of your recipe, this will affect the amount of ingredients you need.
30 Planning TIPS Keep it InterestingUse foods that are are local and in season Keep up-to-date with ingredient trends Keep it Interesting Use the foods that are local and in season. Plan for fruits and vegetables that are in the stores or farmer’s market. In-season foods are often cheaper and taste better. North Carolina has sweet potatoes in the fall, strawberries in summer and collards in the winter. Of course, canned and frozen are always healthy options. Look for those that are low-sodium, have no added salt or sugar, packed in juice instead of syrup, and have no added sauces. Keep up-to-date with trendy and new ingredients that participants may have seen on the news or heard from others. You can share with participants some good sources for recipes on the web such as or Image credit: Eat Local: https://www.behance.net/gallery/Eat-Local-North-Carolina-Poster/ ; Sugar spoons:
31 Key Points Cooking is important for eating healthyTeaching cooking takes planning Use local and seasonal foods for food demonstrations as much as possible Practice will give you confidence and make your programs more effective Remember: Eating healthy is important. Always promote healthy foods and healthy cooking. Teaching cooking takes planning. Use local and seasonal foods for food demonstrations as much as possible. Practice will give you confidence and make your programs more effective.
32 Key Points Follow the 10 Keys to Cooking Smart: 1) Keep it simple2) Make room to cook 3) Clean as you go 4) Mise en place 5) Develop your own style 6) Go slow 7) Trust your instincts 8) Organize your recipes 9) Help others find the joy in cooking 10) Plan Follow the 10 Keys to Cooking Smart: 1) Keep it simple 2) Make room to cook 3) Clean as you go 4) Mise en place 5) Develop your own style 6) Go slow 7) Trust your instincts 8) Organize your recipes 9) Help others find the joy in cooking 10) Plan And of course - Have fun!