lesson one: well balanced the learning kitchen. trying to change the way we eat is similar to trying...
TRANSCRIPT
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Lesson One:Well Balanced
The Learning Kitchen
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• 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
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• Patience
• Taking our time
• Daily practice
• Concentration
• Avoid falling back into usual patterns
• Effort
• Time
What Can Help Us Change?
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• 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
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MyPlateMyPlate
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Healthy Starts With Hand Washing!
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Lesson Two:Strong and Healthy
The Learning Kitchen
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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
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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
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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
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• 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?
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• Added sugar foods are sometimes:– High in fat– Low in vitamins and minerals– Adds calories without adding nutrients
Why Limit Added Sugar?
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• 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
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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
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Lesson Three:
Produce and Protein
The Learning Kitchen
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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
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• 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
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• 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
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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
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• 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
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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?
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Lesson Four:Shopping & Planning
The Learning Kitchen
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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
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• 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
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• 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
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• 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
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• 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?
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Lesson Five:Store Tour
The Learning Kitchen
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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
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Shopping Strategies
• Practice comparison shopping by reading nutrition labels and unit price labels
• Practice shopping using a list
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Lesson Six:Putting It All
Together
The Learning Kitchen
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Grains and Serving Sizes
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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)
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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
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• 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?
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Whole grains words to look for:
• Whole wheat flour• Whole oat flour• Cornmeal• Barley
Read the Label
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• 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