Preparing meals
Session 1: Informed Leon that a healthy diet can reduce his risk of heart disease and cancer, improve his overall health, and help him feel better. Provided him with a handout showing the key components of a balanced diet. Defined terms he did not understand and summarized the main points: Eat more vegetables and fruit, choose whole-grain foods, eat more protein, limit consumption of sugar and highly-processed foods, and drink more water. Suggested to Leon that he start by purchasing pre-packaged single-portion meals. Explained that these were available in the frozen foods aisle at his local grocery store, and that he could supplement them with fruit, whole-grain bread, soups, and other ready-to-eat items that don’t require special care. Once he gets settled into his new apartment, he can begin learning skills necessary to prepare meals for himself using basic ingredients.
Session 2: Explained to Leon that food is often less expensive when purchased by the pound or in larger quantities, as opposed to smaller servings and pre‐packaged/pre‐cooked meals. In addition to saving money, learning to prepare his own meals can give him a wider range of choices, help him learn new skills, and make meals more interesting. Reviewed with Leon the three basic parts of a recipe: The list of ingredients and how much of each is needed, step-by-step instructions, and additional information such as what size baking dish to use, how long to cook, and at what temperature to cook. I had Leon read through some recipes and identify each of these parts in it, then choose one he wanted to try. I asked if he was familiar with the ingredients and cooking tools listed and answered questions he had. Gave him a list of cooking terms and abbreviations, reviewed it with him, and explained words and terms he did not understand.
Session 3: Helped Leon compile a list of things he needed to buy based on his nutritional needs and the recipe he chose, then accompanied him to the store. Informed him that stores are laid out differently but items are usually grouped the same way (e.g., milk, cheese, and butter in the Dairy section). As we shopped, I educated Leon on some of the differences between healthy and unhealthy foods, and emphasized the importance of being mindful of nutritional content as well as price. Directed Leon to check off items we bought, add a description of items we purchased that weren’t on the list, and scratch off things we decided weren’t necessary. Suggested he put this list on his refrigeration and use it as a guide for future shopping. When he runs out of something, he should make note of it by circling or starring that item. When several items on the list have run out, or are about to run out, he should make a trip to the store.
Session 4: Met with Leon to help him prepare for the meal he plans to make. Ensured he was familiar with all the ingredients listed and had the necessary cooking tools. Went through the recipe step-by-step, modeling and clarifying things as necessary. Explained to Leon that becoming a good cook takes practice, and that it will be okay if the meal doesn’t come out as planned. Praised him for his willingness to learn a new skill.
Session 5: Discussed Leon’s first attempt at preparing a meal for himself. Congratulated him on his success, identified stumbling blocks, and offered suggestions for improving the experience in the future. Introduced Leon to the strategy of preparing larger quantities of food that can be frozen and used at intervals over the course of the month. Explained that foods like lasagna and soups can be divided into single servings, frozen, then heated up on days he doesn’t feel like cooking. Suggested that whenever he takes the time to make meals that freeze well, he should consider making extra portions to freeze for later. Advised him to write down the date he prepares the food so he doesn’t let too much time pass between cooking the food and eating it. Explained that some foods – such as mayonnaise, sour cream, and gravy – shouldn’t be frozen because their taste and texture can change significantly. Wrote down a list of these items for Leon.
Session 6: Continued last week’s discussion about the benefits of cooking larger quantities of food than he can eat in one sitting, separating it into portions, and freezing it for later use. Advised Leon to buy containers he can put in the freezer. Explained that these should be reusable containers that can be frozen and also used in a microwave oven. Cautioned that not all plastics are safe for microwave use, so he should be careful when reheating food in containers. Made a list of items that are useful for freezing foods, such as cling wrap, zip-lock bags, and aluminum foil. Advised Leon to allow food to cool down before freezing it, as this helps slow the growth of bacteria and helps foods keep their natural flavors.