package to snack on raisins, pretzels,
rice cakes, whole-grain crackers, and
breakfast cereal. You also don’t need to do
any preparation to have a snack of low-fat
yogurt or cheese slices. For a milk or juice
snack, just pour these beverages into
glasses. Fresh fruits and vegetables only
need to be washed and, perhaps, pared
and sliced. Cold hard-cooked eggs, cold
fried chicken, and cold pizza can be eaten
straight from the refrigerator. Plain popcorn
can be popped quickly in a microwave oven
or popcorn popper. You can whip up an
instant pudding mix by adding cold milk,
beating with a mixer, and chilling.
Storing Snacks
To store fresh fruit and vegetable
snacks, wrap them or place them in closed
containers. Most fresh fruit and vegetable
snacks can be safely stored outside the
refrigerator. If you plan to store them for
more than a few hours, place them in
the refrigerator. Fresh fruit and vegetable
snacks stay fresher longer if they are
refrigerated.
Dried fruit and most bread and cereal
snacks should be kept in airtight containers.
This storage method will help preserve their
freshness and appeal. Snacks that contain
milk, eggs, or meat need to be stored in the
refrigerator.
One-Dish Meals
Chili, beef stew, tuna casserole, pizza,
and tacos are one-dish meals. One-dish
meals include foods from several food
groups, 14-6. For instance, chili includes
foods from the vegetable group and meat
and beans group. Foods from the vegetable
group, grains group, and dairy group are
used to make pizza. Tuna casserole
includes foods from the grains group,
protein foods group, and vegetable group.
To make one-dish meals complete, just
add a beverage. You may need a simple
side dish, too. This is because many one-
dish meals don’t include foods from every
major food group. For example, very few
one-dish meals include fruits. A side dish
that includes the food groups missing in the
one-dish meal helps improve the meal’s
nutritional value. For instance, to add
needed nutrients to a tuna casserole meal,
serve milk and peach slices with it.
Preparing One-Dish Meals
One-dish meals are a good way to
save time in the kitchen. These meals save
preparation time because you don’t have to
prepare each part of the meal separately.
All the ingredients are cooked at once.
One-dish meals also save cleanup time
because there are fewer pots and pans to
wash. Stews, casseroles, and pizza are
one-dish meals.
Stews and Casseroles
Most stews and casseroles are easy
to make. For many stews, you only need
to combine the ingredients in a pot and
14-6
Which food groups are represented in Which food groups are represented in
this meal? this meal?
Chapter 14 When You’re on the Go 267
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