Lesson One: Well Balanced

The Learning Kitchen

• Dirty food prep area• Frozen meat thawing on counter• Refrigerator door left open• Perishable food left out of refrigerator• Knife left in sink• Oven mitt on burner• Pot handle hanging over edge of stove

What’s Wrong in the Kitchen?

• What causes a food borne illness?

– Bacteria and germs may get into our food and can make us sick.

– Not all germs and bacteria make us sick, but certain kinds do.

Food Safety

Fight BAC!

• The most effective way to remove germs is to…– Wash your hands with warm water and soap for at

least 20 seconds

– When should you wash you hands?• Before and after food prep

• After playing with pets

• After playing outside

• After using the bathroom

Healthy Starts With HandWashing!

MyPlate

What are some more fruits?

Fruits

Can you think of anymore?

Vegetables

What else is a protein?

Protein

What other grains can you think of?

Grains

What else is in the dairy food group?

Dairy

Lesson Two:Fruit, Veggies, & Vitality

The Learning Kitchen

Phytochemicals Fruits and vegetables get their color from different

phytochemicals Eat the rainbow Fiber

Why Should we Eat More Fruits and Vegetables?

Fruit on your cereal 100% fruit juice with breakfast Yogurt with fruit mixed in Try two different vegetables with dinner Fruits and vegetables as snacks:

Cut up with dip Canned, fresh, or frozen, they all count!

Anymore suggestions?

How can you add more fruits and vegetables to your meals?

How much physical activity do kids need? 60 minutes each day

What do you like to do for activity?

Physical Activity

Aerobic Activity: increase heart rate and breathing Examples: Biking, running, swimming Strength Activity: builds and maintains muscles and

bones

Examples: lifting weights, carrying groceries

Activities for Flexibility: increase range of joint movement Examples: yoga, gentle stretching, dancing

Physical Activity

Activities(Mostly) Indoor

ActivitiesBenefits

Everyday Activity

Group Activities

100 100 100 100 100

200 200 200 200 200

300 300 300 300 300

400 400 400 400 400

Jeopardy

Lesson Three:Go-To Grains

The Learning Kitchen

• Bread• Rice• Pasta• Crackers• Oatmeal• Barely• Tortillas • Popcorn

What is a Grain?

• What is a whole grain? • Contain entire kernel

• What are the benefits of a whole grain?• More nutrients than refined

• How much do you need in one day?• At least half of your grains should be whole

The Whole Story

Whole Wheat Bread

White Bread

Which One is Whole Wheat?

Lesson Four:Sweet Enough

The Learning Kitchen

• Sugars and syrups added to food during processing or preparation

• What are some examples?– Soda– Cakes, cookies, pies– Fruit and energy drinks– Ice cream– Candy

What are added sugars?

• Sugars naturally occurring in foods

• Examples Include:– Milk– Fruit– Vegetables

What are natural sugars?

• Added sugar foods are sometimes:– High in fat– Low in vitamins and minerals– Adds calories without adding nutrients

Why Limit Added Sugar?

Find the Sugars

Lesson Five:Strong and Healthy

The Learning Kitchen

Strong and Healthy

Benefits of Calcium Benefits of Vitamin D

• Healthy Teeth• Strong Bones• Helps prevent osteoporosis• Aids proper nerve and muscle

function• Helps blood clot

• Vitamin D is needed for the absorption of calcium

• Helps with bone development• Helps the immune system function

properly

Sources of Calcium Sources of Vitamin D

Sources of Calcium

Dairy Sources Non-Dairy Sources

• Milk • Cheese• Yogurt

• Tofu• Canned sardines and

salmon, with bones• Dark leafy greens like beet

greens and collards• Fortified orange juice

Sources of Vitamin D

Food sources:

•Fatty fish like salmon, tuna, and mackerel

•Cheese

•Egg yolks

•It is also added to foods like most milk, cereals, and some juices and yogurt

Putting It All Together

Lesson Six:Putting it all Together

The Learning Kitchen

• Fat

• Carbohydrates

• Protein

• Vitamins

• Minerals

• Water– Why do we need these nutrients?

What are the SIX categories of Nutrients?

• Eggs

• Poultry (chicken and turkey)

• Beans

• Seafood

• Meats

• Nuts

• Seeds

Sources of Protein

• Save time and money at the store

• Sticking to a list can save money

• Ensure balanced meals

• Save time at home

Why should you Plan Ahead?

Plan your own Meals/Snacks