Lesson One:Well Balanced

The Learning Kitchen

• Trying to change the way we eat is similar to trying to write our name with the wrong hand.

• Eating food we aren’t used to can be uncomfortable and requires more effort.

• It is much easier to make small changes!

Changing Our Behavior

• Patience

• Taking our time

• Daily practice

• Concentration

• Avoid falling back into usual patterns

• Effort

• Time

What Can Help Us Change?

• Switching from whole milk to skim: – Instead of switching all at once, try 2% for several months,

then 1% for several months, and finally skim.

• Eating more vegetables: – Instead of buying a whole bunch of new vegetables and

having them rot in your refrigerator, try something new. Increase intake by ½ cup per day and only buy a small quantity of vegetables at a time. After several weeks, set a higher goal and continue until you are eating enough vegetables each day

Small Changes First

MyPlateMyPlate

Healthy Starts With Hand Washing!

Lesson Two:Strong and Healthy

The Learning Kitchen

Strong and Healthy

Benefits of Calcium Benefits of Vitamin D

• Healthy Teeth• Strong Bones• Helps prevent osteoporosis• Aids in 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 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

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

• 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?

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

Why Limit Added Sugar?

• Sugars found in foods like milk, fruits, and vegetables– In general , foods like milk, fruits, and

vegetables are high in nutrients. Foods high in added sugars tend to be low in nutrients.

Naturally Occurring Sugars

Sugar in Soda

Soda

Non-fat Milk

Orange Juice

Chocolate Milk

Total Sugar 9 tsp

4 tsp 9 tsp 9 tsp

Added Sugar Yes No No Yes

Protein 0 g 12 g 3 g 12 g

Fat 0 g 0 g 0 g 4 g

Major Vitamins

None

A, D C, Folate A, D

Major Minerals

None

Calcium Potassium Calcium

Lesson Three:

Produce and Protein

The Learning Kitchen

What is Protein?

What do you think protein is and what does it do in the body?

Ideas about protein Foods containing Protein

• Eggs• Poultry• Beans• Seafood• Nuts• Seeds

• Proteins are the building blocks that our bodies use to grow, and repair tissues, cells, hair, nails, and muscles

• It is important to eat enough protein to effectively fight disease!

Protein

• A deck of cards represents approximately 3 ounces

• Getting enough protein is important, but more than enough is not better.

• Recommended Daily portions, What Counts as a Serving?, Meat Portion Sizes

Portions and Personal Recommendations

What do you think iron does in the body?

What is Iron?

Ideas about Iron

• Iron is a mineral and is essential to maintain energy and prevent fatigue

• Iron deficiencies can lead to anemia, which can cause decreased physical and mental function

• When bacteria from one food spreads to another food.

• Review the Separate: Don’t Cross-Contaminate sheet in your participant handbook

– USDA Meat and Poultry Hotline: 1-800-534-4555

– FDA Food Information Line: 1-800-SAFE-FOOD

– The Fight BAC! Website: www.fightbac.org

Cross Contamination

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

• 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• Canned, fresh, or frozen,

they all count!

• Anymore suggestions?

Lesson Four:Shopping & Planning

The Learning Kitchen

1. Meals planned ahead of time are more likely to be balanced nutritionally.

2. Shopping with a grocery list can save you time and money.

3. In order to save money, you could stock up on all of the items in the Sunday paper that have coupons.

Meal Shopping & Planning

• Activity: “Making a Plan”– After discussing the benefits of lists, transition

to planning menus. Complete the Use it Up! Handout and share the resolutions to Abbie’s challenge.

• Use the Weekly Food Plan handout to practice creating well balanced meals with foods on hand

Making A Plan

• Use the “Planning a Meal” sheet in your book to make a personal shopping list for next week’s class.

• We will take a trip to the grocery store, where each of you will get $10 to purchase your shopping list. Plan wisely!

For Next Week

• Unit prices can be helpful in comparing prices between similar items.

• Compare the prices of the different types of rice--> What are you paying for?– Pre-processing– The bag and processing– Just the rice

Unit Prices

• How much are you getting?

• How much space do you have for storage?

• How often do you use this item?

• What is the cost/LB?

What’s the best option?

Lesson Five:Store Tour

The Learning Kitchen

Store Tour

• Produce• Meat and poultry• Spices and herbs • Candy and processed foods

• Organic/ conventional• Grocery store/ co-op/ discount store • Nutrient claims• Food product dating

Shopping Strategies

• Practice comparison shopping by reading nutrition labels and unit price labels

• Practice shopping using a list

Lesson Six:Putting It All

Together

The Learning Kitchen

Grains and Serving Sizes

Grains

Any food made from•Wheat •Rice•Oats•Corn•BarleyExamples:•Breakfast cereals•Tortillas•grits

These foods provide:•Vitamins and minerals for good health•Carbohydrates for energy•Are typically low in fat (unless fat is added in processing)

The Whole Story

• 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

• Whole (unprocessed) Enriched (processed)• Protein protein• Carbohydrates carbohydrates• Iron iron• B vitamins (6) B vitamins (4)• Soluble fiber soluble fiber• Trace minerals• Insoluble fiber• phytochemicals

Why are whole grains important?

Whole grains words to look for:

• Whole wheat flour• Whole oat flour• Cornmeal• Barley

Read the Label

• Remember young children need healthy snacks between meals!

• Children under the age of two should have whole milk. They need the extra calories from fat for growth and proper brain development.

• • Establish a snack and meal routine!

Child Feeding Issues