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Whole Foods, Healthy Fats, and Sugar // WEEK 3
Time Topics Workbook Reference
5 min. SMART Goal Check-in, record on Goal Tracker
15 min. Make Half Your Grains WholeGrain Game Bean GameChoosing and Using Healthy Fats»» Students can identify at least five different kinds of whole grains and beans. Students differentiate between a whole grain and a refined grain.
»» Students can name different kinds of fats and when they should be used in cooking.
p. 44p. 49p. 50p. 41
15 min. Don’t Call Me Sugar! Rethink Your Drink »» Students identify foods high in added sugar by recognizing the names of different types of sugar.
»» Students predict and discover the amount of sugar in various sugar-sweetened beverages.
p. 51p. 45-46
25 min. Recipe Demonstration or Activity (see EatFresh.org for ideas)Closing Question: What do you look for on food packaging?
Notes:
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Your Nutriti on Goals & Goal Tracker
Materials» workbook pages 9-11
Desired Outcomes» Students create three SMART goals.
» Students identi fy SMART goals, and improve vague goals.
Directi onsHave students follow directi ons to imagine their healthy futures. They can make notes in the workbook. Then:
» Explain “SMART” goals and work with the class to fi nd some examples.
» Help each individual create at least one SMART goal they will try to achieve during the course of the workshop. See the back of the goal tracker for examples.
» Record each student’s goal on the goal tracking worksheet and follow up each week.
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Your Nutrition Goals
Have you ever set a health goal and achieved it? How? Try this approach: Dream Big
First, sit quietly for a moment with your eyes closed. Imagine yourself one year from now, living a healthier life. Let yourself dream big even if you don’t know how to achieve your dream! How is your dream life different from your life now? Where are you? Who are you with? What words or pictures come to mind? Make notes here.
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Fill in the blanks to create two SMART Goals you might set for the coming week. Then choose one to track using the following page.
I will _________________________ _________________________ this week.
(action) (how often)
I will _________________________ _________________________ this week.
(action) (how often)
Your Nutrition Goals (CONTINUED)
Then: Start Small
Now try to think of one small goal for this week to move towards your dream. Your goal should be SMART:
» Specific—Avoid words like “more,” “less” or “better.”
» Measurable—Will you know when you’ve achieved it?
» Action Based—Not everything is in your control; choose goals that relate to your actions.
» Realistic—Choose goals you’re likely to accomplish. Start small.
» Time Frame—Set a goal to achieve this week.
Some examples » I will switch from white rice to brown rice twice this week.
» I will eat a piece of fruit with my breakfast every morning this week.
» I will cook a hot dinner three times this week.
» I will try two new foods this week.
How could the following goals be improved?
1. I will lose weight.
2. I will eat less saturated fat and more fiber.
3. I will never eat fast food again.
TRY IT!
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Goal Tracker
What keeps you motivated? Choose a SMART goal from page 10 to work on for a few weeks. Then, each week, reflect on your goal and your progress.
I will ________________________ ________________________ this week. (action) (how often)
To gauge your progress, ask yourself:
» Did I achieve my goal this past week? Why or why not?
» What was challenging about my goal?
» What was easy?
» Should I continue working on this goal or create a new one? If so, what is it?
Week (end of) My Progress
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.Your Nutrition Goals
Have you ever set a health goal and achieved it? How? Try this approach: Dream Big
First, sit quietly for a moment with your eyes closed. Imagine yourself one year from now, living a healthier life. Let yourself dream big even if you don’t know how to achieve your dream! How is your dream life different from your life now? Where are you? Who are you with? What words or pictures come to mind? Make notes here.
[content continues on next page...]
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Fill in the blanks to create two SMART Goals you might set for the coming week. Then choose one to track using the following page.
I will _________________________ _________________________ this week.
(action) (how often)
I will _________________________ _________________________ this week.
(action) (how often)
Your Nutrition Goals (CONTINUED)
Then: Start Small
Now try to think of one small goal for this week to move towards your dream. Your goal should be SMART:
» Specific—Avoid words like “more,” “less” or “better.”
» Measurable—Will you know when you’ve achieved it?
» Action Based—Not everything is in your control; choose goals that relate to your actions.
» Realistic—Choose goals you’re likely to accomplish. Start small.
» Time Frame—Set a goal to achieve this week.
Some examples » I will switch from white rice to brown rice twice this week.
» I will eat a piece of fruit with my breakfast every morning this week.
» I will cook a hot dinner three times this week.
» I will try two new foods this week.
How could the following goals be improved?
1. I will lose weight.
2. I will eat less saturated fat and more fiber.
3. I will never eat fast food again.
TRY IT!
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.Goal Tracker
What keeps you motivated? Choose a SMART goal from page 10 to work on for a few weeks. Then, each week, reflect on your goal and your progress.
I will ________________________ ________________________ this week. (action) (how often)
To gauge your progress, ask yourself:
» Did I achieve my goal this past week? Why or why not?
» What was challenging about my goal?
» What was easy?
» Should I continue working on this goal or create a new one? If so, what is it?
Week (end of) My Progress
1
2
3
4
5
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Make Half Your Grains Whole
Materials» workbook page 44
» package samples from products that contain grains, including some whole grain products
Desired Outcomes» Students identi fy some diff erences between whole grains and
refi ned grains
» Students learn some benefi ts of consuming whole grains.
» Students practi ce using food labels to identi fy whole grain products.
Directi ons1. Review the handout and diagram with the whole group.
2. Pass out the packaging samples to individuals or pairs.
3. Explain that they should try to fi nd products that have whole grains as a fi rst ingredient. These usually have “whole” or “whole grain” in the name, such as “whole wheat” or “whole grain oats.”
Discussion Questi ons» What whole grains do you like? How oft en do you eat them?
» What whole grains have you heard about or seen that you’d like to try?
» Which of your products contained whole grains? How do you know?
» Were you surprised by any of the products?
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Make Half Your Grains Whole
Why choose whole grains? Consider ways to add fiber-rich whole grains to your meals.
Whole grains are usually darker in color and stronger in flavor than refined grains and flours. Eating whole grains has been shown to lower the risk for diabetes, heart disease, high cholesterol, and high blood pressure.
A whole grain contains the germ, endosperm and bran, while a processed grain only contains the endosperm. The germ and bran are the most nutrient rich parts of the grain, and the highest in fiber. Check the ingredient list to make sure you’re getting a truly whole grain product: the first ingredient should be something like “whole wheat” and not just “wheat.”
A diet rich in fiber, as found in whole grains and beans, aids digestion and keeps you full for longer. Make sure to get 3 servings of whole grains and 41/2 cups of fruits and veggies each day for the recommended amount of fiber.
DID YOU KNOW?
REFINED GRAIN FOODS (endosperm only)
» White pasta » White bread » Most cakes, cookies, and pastries
WHOLE GRAINS (bran + endosperm + germ)
» Oats » Farro » Brown rice » Spelt » Whole wheat » Quinoa » Barley » Millet » Buckwheat » Teff
Bran: protects the seed
» Fiber » B vitamins » Minerals
Endosperm: energy for the seed
» Carbohydrates » Some protein » Some B vitamins
Germ: nourishment for the seed
» B vitamins » Vitamin E » Minerals » Phytochemicals
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Make Half Your Grains Whole
Why choose whole grains? Consider ways to add fiber-rich whole grains to your meals.
Whole grains are usually darker in color and stronger in flavor than refined grains and flours. Eating whole grains has been shown to lower the risk for diabetes, heart disease, high cholesterol, and high blood pressure.
A whole grain contains the germ, endosperm and bran, while a processed grain only contains the endosperm. The germ and bran are the most nutrient rich parts of the grain, and the highest in fiber. Check the ingredient list to make sure you’re getting a truly whole grain product: the first ingredient should be something like “whole wheat” and not just “wheat.”
A diet rich in fiber, as found in whole grains and beans, aids digestion and keeps you full for longer. Make sure to get 3 servings of whole grains and 41/2 cups of fruits and veggies each day for the recommended amount of fiber.
DID YOU KNOW?
REFINED GRAIN FOODS (endosperm only)
» White pasta » White bread » Most cakes, cookies, and pastries
WHOLE GRAINS (bran + endosperm + germ)
» Oats » Farro » Brown rice » Spelt » Whole wheat » Quinoa » Barley » Millet » Buckwheat » Teff
Bran: protects the seed
» Fiber » B vitamins » Minerals
Endosperm: energy for the seed
» Carbohydrates » Some protein » Some B vitamins
Germ: nourishment for the seed
» B vitamins » Vitamin E » Minerals » Phytochemicals
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Grain Game, Bean Game
Materials» small amount of each grain and bean in the quiz—put in individual, small, numbered baggies
» workbook pages 49-50
» pens
Desired Outcomes» Students learn to identi fy various whole grains and beans.
Directi ons1. In pairs, have students pass around the bag and try to identi fy the names of each food by placing the
corresponding number from the baggie in the space provided on the workbook page.
2. Go over answers and explain diff erent ways of cooking the beans and grains.
EatFresh.org Integrati on» Show parti cipants how to search for a parti cular bean or grain. These pages include informati on on
storage and cooking, as well as links to related recipes.
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Grain Game
Can you identify different whole grains? Whole grains are a nutritious, filling alternative to refined grain foods such as white pasta. Experiment by using them in soups or as salad bases, breakfast cereals, or side dishes.
Ȫ AMARANTH: Combine 1 cup amaranth with 21/2 cups of water in a pot and bring to a boil. Cover and simmer for 20 minutes, until water is absorbed. Amaranth can also be popped like popcorn in a skillet.
Ȫ BARLEY: Add 1 cup of barley to 3 cups of boiling water, cover and cook for 45 minutes or until barley is tender and water is absorbed. Choose whole barley instead of pearled for more nutrients.
Ȫ BUCKWHEAT (or kasha): Place 1 cup of buckwheat in a pot and cover with 2 cups of water. Cover and boil for 15-20 minutes, or until all the water is absorbed. Buckwheat is gluten-free.
Ȫ BULGUR WHEAT: The finer ground the bulgur, the shorter time it needs to be cooked. For a medium grind, pour 2½ cups of boiling water over 1 cup of bulgur. Cover and let stand for 30 minutes, or until the water is absorbed. Bulgur wheat is a great option for a limited kitchen.
Ȫ COUSCOUS: Bring 1½ cups of water to a boil in saucepan, take off the heat, add 1 ½ cups of couscous, cover and let sit for 5-10 minutes, then fluff with a fork. Couscous is a great option for a limited kitchen. Choose whole wheat couscous for more nutrients.
Ȫ MILLET: Add 1 cup millet to 2½ cups water in a saucepan. Bring to a boil, cover and simmer for 25 minutes. Make it creamier by adding more water and stirring frequently while cooking.
Ȫ OATS: Cook 1 cup of oats in 2 cups of water. For rolled oats, cook 15 minutes and for steel-cut oats, cook for 30 minutes.
Ȫ QUINOA: Bring 1½ cups of water to a boil and add 1 cup of rinsed quinoa. Cover and cook for 15 minutes. Quinoa is gluten-free.
Ȫ WHEAT BERRIES: Bring 3 cups of water to a boil and add 1 cup of wheat berries. Simmer uncovered for 45 minutes and drain before serving.
Ȫ BROWN RICE: Boil 2 cups water and add 1 cup rice. Cover and cook for about 45 minutes.
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Bean Game
What beans do you know?Beans are a great source of protein and fiber, and have been shown to lower cholesterol and blood pressure, reduce risk of certain cancers, and aide with digestion. Rinse and pick through your beans before soaking or cooking to discard any discolored beans. Do not use salt or any acidic ingredients until the beans are finished cooking, otherwise the beans might not soften. Use beans in soups, salads, burritos or tacos, or mash them to make a dip.
Ȫ SOY BEANS: Used to make soy milk, tofu, and tempeh. Soak for 8 hours or overnight. The water will rise while cooking soybeans, so make sure that the dried beans only come up to one fourth of the height of the pot, and the water should come up to one third of the height of the pot. Cook for 3 hours.
Ȫ GARBANZO BEANS (or chickpeas): Used to make hummus and falafel, in addition to being a great addition to soups and salads. Soak overnight, then drain and cover with twice the amount of water than beans. Cover and cook for 1 hour.
Ȫ BLACK BEANS: Soak overnight, then drain and cover with 3 cups of water for each cup of beans. Cook for 45 minutes to 1 hour.
Ȫ GREEN SPLIT PEAS: There is no need to soak split peas, just bring to a boil 1 cup of peas with 3 cups of water and simmer for 30-45 minutes.
Ȫ RED “CHILI” BEANS: Soak overnight, drain and cover 1 cup of beans with 2 cups of fresh water. Boil for 1½ -2 hours.
Ȫ LENTILS: A quick and versatile ingredient full of healthy protein. There are many different varieties, but they can all be cooked the same way. There is no need to soak lentils, simply simmer 1 cup of lentils with 2 cups of water for 20-45 minutes, depending on their size.
Ȫ KIDNEY BEANS: Soak overnight, drain the water, and cover 1 cup of beans with 3 cups water. Cook for 1-1½ hours.
Ȫ BLACK-EYED PEAS (or “cow-peas”): Often used in Southern cooking. No need to soak black-eyed peas, just cover 1 cup of the black-eyed peas with 3 cups of water in a big pan and boil for 45 minutes to 1 hour.
Ȫ PINTO and ͟ NAVY BEANS: Soak overnight, drain the water and cover 1 cup of beans with 3 cups of water. Cook for 1-1½ hours.
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.Grain Game
Can you identify different whole grains? Whole grains are a nutritious, filling alternative to refined grain foods such as white pasta. Experiment by using them in soups or as salad bases, breakfast cereals, or side dishes.
Ȫ AMARANTH: Combine 1 cup amaranth with 21/2 cups of water in a pot and bring to a boil. Cover and simmer for 20 minutes, until water is absorbed. Amaranth can also be popped like popcorn in a skillet.
Ȫ BARLEY: Add 1 cup of barley to 3 cups of boiling water, cover and cook for 45 minutes or until barley is tender and water is absorbed. Choose whole barley instead of pearled for more nutrients.
Ȫ BUCKWHEAT (or kasha): Place 1 cup of buckwheat in a pot and cover with 2 cups of water. Cover and boil for 15-20 minutes, or until all the water is absorbed. Buckwheat is gluten-free.
Ȫ BULGUR WHEAT: The finer ground the bulgur, the shorter time it needs to be cooked. For a medium grind, pour 2½ cups of boiling water over 1 cup of bulgur. Cover and let stand for 30 minutes, or until the water is absorbed. Bulgur wheat is a great option for a limited kitchen.
Ȫ COUSCOUS: Bring 1½ cups of water to a boil in saucepan, take off the heat, add 1 ½ cups of couscous, cover and let sit for 5-10 minutes, then fluff with a fork. Couscous is a great option for a limited kitchen. Choose whole wheat couscous for more nutrients.
Ȫ MILLET: Add 1 cup millet to 2½ cups water in a saucepan. Bring to a boil, cover and simmer for 25 minutes. Make it creamier by adding more water and stirring frequently while cooking.
Ȫ OATS: Cook 1 cup of oats in 2 cups of water. For rolled oats, cook 15 minutes and for steel-cut oats, cook for 30 minutes.
Ȫ QUINOA: Bring 1½ cups of water to a boil and add 1 cup of rinsed quinoa. Cover and cook for 15 minutes. Quinoa is gluten-free.
Ȫ WHEAT BERRIES: Bring 3 cups of water to a boil and add 1 cup of wheat berries. Simmer uncovered for 45 minutes and drain before serving.
Ȫ BROWN RICE: Boil 2 cups water and add 1 cup rice. Cover and cook for about 45 minutes.
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Bean Game
What beans do you know?Beans are a great source of protein and fiber, and have been shown to lower cholesterol and blood pressure, reduce risk of certain cancers, and aide with digestion. Rinse and pick through your beans before soaking or cooking to discard any discolored beans. Do not use salt or any acidic ingredients until the beans are finished cooking, otherwise the beans might not soften. Use beans in soups, salads, burritos or tacos, or mash them to make a dip.
Ȫ SOY BEANS: Used to make soy milk, tofu, and tempeh. Soak for 8 hours or overnight. The water will rise while cooking soybeans, so make sure that the dried beans only come up to one fourth of the height of the pot, and the water should come up to one third of the height of the pot. Cook for 3 hours.
Ȫ GARBANZO BEANS (or chickpeas): Used to make hummus and falafel, in addition to being a great addition to soups and salads. Soak overnight, then drain and cover with twice the amount of water than beans. Cover and cook for 1 hour.
Ȫ BLACK BEANS: Soak overnight, then drain and cover with 3 cups of water for each cup of beans. Cook for 45 minutes to 1 hour.
Ȫ GREEN SPLIT PEAS: There is no need to soak split peas, just bring to a boil 1 cup of peas with 3 cups of water and simmer for 30-45 minutes.
Ȫ RED “CHILI” BEANS: Soak overnight, drain and cover 1 cup of beans with 2 cups of fresh water. Boil for 1½ -2 hours.
Ȫ LENTILS: A quick and versatile ingredient full of healthy protein. There are many different varieties, but they can all be cooked the same way. There is no need to soak lentils, simply simmer 1 cup of lentils with 2 cups of water for 20-45 minutes, depending on their size.
Ȫ KIDNEY BEANS: Soak overnight, drain the water, and cover 1 cup of beans with 3 cups water. Cook for 1-1½ hours.
Ȫ BLACK-EYED PEAS (or “cow-peas”): Often used in Southern cooking. No need to soak black-eyed peas, just cover 1 cup of the black-eyed peas with 3 cups of water in a big pan and boil for 45 minutes to 1 hour.
Ȫ PINTO and ͟ NAVY BEANS: Soak overnight, drain the water and cover 1 cup of beans with 3 cups of water. Cook for 1-1½ hours.
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Choosing and Using Healthy Fats
Materials» workbook page 41
» opti onal: samples of diff erent cooking oils in small jars (such as baby food jars)
Desired Outcomes» Students learn about fats that are healthy and fats to be limited or
avoided.
» Students understand that diff erent fats and oils have diff erent uses in cooking.
Directi ons1. Invite students to share what they have heard about “healthy” and
“unhealthy” fats.
2. Have them share examples of the types of fats they use for cooking and how to store them.
3. If you have samples of oils, have students explore them in terms of color, thickness, and odor.
4. The informati on about fats can seem very technical. If students have questi ons you can’t answer, discuss how you might fi nd the answers together using the internet. This is a good opportunity to point out which types of sources are good for health informati on online: .org or .gov websites (including EatFresh.org) and well-known medical and cooking sites. Point out that individual blogs may not be credible.
Discussion Questi onsAsk the group to discuss the following:» Has the advice about which fats to used changed over your lifeti me? Why do you think so?
» Have you ever smelled or eaten a fat that you think was rancid or burned?
» Will you make any changes to your diet based on this informati on?
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Choosing and Using Healthy Fats
What are “healthy” fats? Healthy fats are what your body needs to function properly and they can be found in whole foods such as avocados, fish, nuts, and seeds. Fats and oils are also extracted from whole foods for use in cooking. Some fats and oils are health-promoting, while others are not!
Saturated Fats Unsaturated Fats Trans Fats
»» come mostly from animals and coconut
»» are mostly solid at room temperature
»» can be unhealthy in large amounts
»» can be unhealthy when very processed or overheated
Monounsaturated Polyunsaturated »» are mostly manufactured from plant oils
»» act like solid saturated fats in cooking, but are more stable
»» are unhealthy
»» come mostly from plants
»» are very healthy»» can be unhealthy when overheated
»» come from plants and animals, especially fish
»» are healthy in limited amounts
»» can be unhealthy when processed or overheated
Found in: dairy products (butter, cream); fatty meats; coconut products
Found in: peanut products; some nuts and seeds and their oils; avocados; olive oil
Found in: some nuts and seeds and their oils; corn oil; soy oil; some fish
Found in: hydrogenated fats and oils (used in processed foods)
Even some healthy fats become unhealthy when rancid or overheated. Smoke point is the temperature at which a fat or oil begins to burn.
Remember: Once a fat or oil starts smoking, it is unhealthy to eat. And never use oil with a bitter taste or odor—it’s rancid!
» Use olive oil for salad dressings and low-heat cooking.
» Use butter, coconut oil, or canola oil for medium-heat cooking.
» Use other refined vegetable oils for high-heat cooking; limit total use.
» Avoid hydrogenated fats or lard in cooking.
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.Choosing and Using Healthy Fats
What are “healthy” fats? Healthy fats are what your body needs to function properly and they can be found in whole foods such as avocados, fish, nuts, and seeds. Fats and oils are also extracted from whole foods for use in cooking. Some fats and oils are health-promoting, while others are not!
Saturated Fats Unsaturated Fats Trans Fats
»» come mostly from animals and coconut
»» are mostly solid at room temperature
»» can be unhealthy in large amounts
»» can be unhealthy when very processed or overheated
Monounsaturated Polyunsaturated »» are mostly manufactured from plant oils
»» act like solid saturated fats in cooking, but are more stable
»» are unhealthy
»» come mostly from plants
»» are very healthy»» can be unhealthy when overheated
»» come from plants and animals, especially fish
»» are healthy in limited amounts
»» can be unhealthy when processed or overheated
Found in: dairy products (butter, cream); fatty meats; coconut products
Found in: peanut products; some nuts and seeds and their oils; avocados; olive oil
Found in: some nuts and seeds and their oils; corn oil; soy oil; some fish
Found in: hydrogenated fats and oils (used in processed foods)
Even some healthy fats become unhealthy when rancid or overheated. Smoke point is the temperature at which a fat or oil begins to burn.
Remember: Once a fat or oil starts smoking, it is unhealthy to eat. And never use oil with a bitter taste or odor—it’s rancid!
» Use olive oil for salad dressings and low-heat cooking.
» Use butter, coconut oil, or canola oil for medium-heat cooking.
» Use other refined vegetable oils for high-heat cooking; limit total use.
» Avoid hydrogenated fats or lard in cooking.
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Don’t Call Me Sugar!
Materials» workbook page 51
» paper and pen
» various labels containing diff erent types of sugar
Desired Outcomes:» Students can recognize diff erent forms of sugar in their food.
Additi onal Informati onDeciphering Labels. It can be confusing to try to fi nd out how much added sugar a food contains. The sugar listi ng on a Nutriti on Facts label lumps all sugars together, including naturally-occurring milk and fruit sugars, which can be deceiving. This explains why, according to the label, one cup of milk has 11 grams of sugar even though it doesn’t contain any sugar “added” to it.
Read the ingredients list. Learn to identi fy terms that mean sugar, including sugar, white sugar, brown sugar, confecti oner’s sugar, corn syrup, dextrin, honey, invert sugar, maple syrup, raw sugar, beet sugar, cane sugar, corn sweeteners, evaporated cane juice, high fructose corn syrup, malt, molasses, turbinado sugar, sorbitol, aspartame, dextrose, sweetener, glucose, saccharin, fructose, maltose, nutrasweet, and lactose.
Directi ons1. Have students complete the “Sugar Word Search.”
2. Have each student read three labels, listi ng all the forms of sugar found in each food.
Discussion Questi ons» Why is having diff erent names for sugar confusing?
» What are some examples of food that have naturally-occurring sugars?
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Don’t Call Me Sugar!
There are many names for the sugar added to food. Can you find the ones hidden here?
BARLEY MALT
BROWN SUGAR
CANE JUICE
CORN SYRUP
DEXTRIN
DEXTROSE
FRUCTOSE
GLUCOSE
HONEY
LACTOSE
MALTOSE
MAPLE SYRUP
MOLASSES
SWEETENER
Can you find these artificial sweeteners too? These are chemicals with few or no calories.ASPARTAME NUTRASWEET SACCHARIN SORBITOL
Name:________________________________ Date:_____________
Dont Call ME SugarH O N E Y F E M A T R A P S A
M E N U K S W E E T E N E R N
T A N I R A H C C A S E H F A
U R R S O R B I T O L O M R Y
R N I R T X E D C R A C A U W
G A S M M E E O J I S L P C T
L I G R B A R L E Y M A L T E
U E T U Y N M X Q O E C E O E
C S E S S A L O M S E T S S W
O U L Y L N K L O T L O Y E S
S O R T H Y W R E T C S R B A
E U O D H T T O O N L E U H R
P S T P G X V Z R T U P P F T
E T C M E W B C A B D M G A U
S T R D B C A N E J U I C E N
Word List:BARLEYMALT BROWNSUGAR CANEJUICE CORNSYRUPDEXTRIN DEXTROSE FRUCTOSE GLUCOSEHONEY LACTOSE MALTOSE MAPLESYRUPMOLASSES SWEETENER ASPARTAME NUTRASWEETSACCHARIN SORBITOL
BONUS
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.Don’t Call Me Sugar!
There are many names for the sugar added to food. Can you find the ones hidden here?
BARLEY MALT
BROWN SUGAR
CANE JUICE
CORN SYRUP
DEXTRIN
DEXTROSE
FRUCTOSE
GLUCOSE
HONEY
LACTOSE
MALTOSE
MAPLE SYRUP
MOLASSES
SWEETENER
Can you find these artificial sweeteners too? These are chemicals with few or no calories.ASPARTAME NUTRASWEET SACCHARIN SORBITOL
Name:________________________________ Date:_____________
Dont Call ME SugarH O N E Y F E M A T R A P S A
M E N U K S W E E T E N E R N
T A N I R A H C C A S E H F A
U R R S O R B I T O L O M R Y
R N I R T X E D C R A C A U W
G A S M M E E O J I S L P C T
L I G R B A R L E Y M A L T E
U E T U Y N M X Q O E C E O E
C S E S S A L O M S E T S S W
O U L Y L N K L O T L O Y E S
S O R T H Y W R E T C S R B A
E U O D H T T O O N L E U H R
P S T P G X V Z R T U P P F T
E T C M E W B C A B D M G A U
S T R D B C A N E J U I C E N
Word List:BARLEYMALT BROWNSUGAR CANEJUICE CORNSYRUPDEXTRIN DEXTROSE FRUCTOSE GLUCOSEHONEY LACTOSE MALTOSE MAPLESYRUPMOLASSES SWEETENER ASPARTAME NUTRASWEETSACCHARIN SORBITOL
BONUS
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Rethink Your Drink
Materials» granulated sugar or sugar cubes
» clear plasti c cup
» teaspoon (if using granulated sugar)
» workbook pages 45-46
» opti onal: 5 lb. bag of sugar, jar of Crisco, extra clear cup
Desired Outcomes» Students see a visual representati on of how much sugar is in
diff erent drink sizes of soft drinks.
» Extension outcome: Students see a visual representati on of how much fat is in a Big Mac.
Directi ons1. Show the students one teaspoon of sugar or one sugar cube.
2. Ask the students how many teaspoons they think are in one can of soda.
3. Write their guesses on the board.
4. Work together to calculate the teaspoons in each soft drink shown.
5. If using sugar cubes, stack the sugar cubes for each drink shown.
Disturbing Fact: If you had a Big Gulp every day for a month, you would be drinking the equivalent of 10 lbs. of sugar per month.
6. Extension: Repeat acti vity for fat: 9 tsp. of lard/Crisco to show the amount of fat found in a typical Big Mac.
Discussion» Discuss with the students their thoughts on seeing the graphic visualizati on.
» Ask the students to come up with some alternati ves to eati ng junk food or drinking soda. (What foods are sweet and yummy but not full of added sugars?)
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Flavored Water RecipeFill a pitcher with cool water.
Add 1/2 cup thinly sliced cucumber and 1/2 cup fresh mint leaves. Chill in refrigerator. Enjoy!
Try different combinations of flavors:
» Thin slices: lemon, lime, orange, grapefruit, cucumber, apple, berries, melon, pineapple, fresh ginger
» Fresh whole leaves or sprigs: mint, basil, rosemary, parsley
Rethink Your Drink (CONTINUED)
Drink water instead! » Add lemon to your water for extra flavor. Or try the recipe below.
» Experiment with hot, cold, and room temperature water to see what you like best.
» Have a glass of water on the table at every meal, and nearby when working.
» Drink a glass in the morning after waking up.
» Drink water instead of snacking.
» Drink water when you eat out. It’s free!
» Note that in many places, tap water is held to higher purity standards than bottled water! Bottled water also sits in plastic. This may be harmful to human health and the earth. Consider saving money and going green—drink local tap water from a reusable glass or metal bottle.
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Rethink Your Drink
How much sugar is in your favorite drink? » Use the nutrition facts to find out. » Check the number of servings per container. Will you drink more than one? » For each serving, do the math: grams of sugar ÷ 4 = teaspoons of sugar
For example: 40g sugar ÷ 4 = 10 teaspoons sugar
Now do the math on these other soft drinks. How many teaspoons of sugar in each serving? In each bottle or can?
CHOCOLATE MILK
COLA
ORANGE SODA
SWEET TEA
TRY IT!
[content continues on next page...]
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.Rethink Your Drink
How much sugar is in your favorite drink? » Use the nutrition facts to find out. » Check the number of servings per container. Will you drink more than one? » For each serving, do the math: grams of sugar ÷ 4 = teaspoons of sugar
For example: 40g sugar ÷ 4 = 10 teaspoons sugar
Now do the math on these other soft drinks. How many teaspoons of sugar in each serving? In each bottle or can?
CHOCOLATE MILK
COLA
ORANGE SODA
SWEET TEA
TRY IT!
[content continues on next page...]
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info
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Flavored Water RecipeFill a pitcher with cool water.
Add 1/2 cup thinly sliced cucumber and 1/2 cup fresh mint leaves. Chill in refrigerator. Enjoy!
Try different combinations of flavors:
» Thin slices: lemon, lime, orange, grapefruit, cucumber, apple, berries, melon, pineapple, fresh ginger
» Fresh whole leaves or sprigs: mint, basil, rosemary, parsley
Rethink Your Drink (CONTINUED)
Drink water instead! » Add lemon to your water for extra flavor. Or try the recipe below.
» Experiment with hot, cold, and room temperature water to see what you like best.
» Have a glass of water on the table at every meal, and nearby when working.
» Drink a glass in the morning after waking up.
» Drink water instead of snacking.
» Drink water when you eat out. It’s free!
» Note that in many places, tap water is held to higher purity standards than bottled water! Bottled water also sits in plastic. This may be harmful to human health and the earth. Consider saving money and going green—drink local tap water from a reusable glass or metal bottle.
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Food Demonstration Planning Template
Recipe Title: _________________________________________________________________________
EQUIPMENT/MATERIALS INGREDIENTS
Recipe Modifications to Suggest:
Healthy Nutrition Message to Highlight:
Culinary Skill to Demonstrate:
Food Bank-Friendly Items to Show:
Ingredients to Prep Ahead of Time (if any):
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