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?
Bread Rice Pasta Crackers Oatmeal Barely Tortillas Popcorn What is a Grain?
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 grains words to look for: Whole wheat flour Whole oat flour Cornmeal Barley Read the Label
Whole Wheat Bread White Bread Which One is Whole Wheat?
Brown rice or whole-grain pasta whole-wheat bread (read the label!) Whole-grain cereals for breakfast Try whole-grain snacks such as popcorn, whole-wheat crackers, or whole-grain cereal How would you add more whole grains into your day?
The Learning Kitchen Lesson Three: Strong and Healthy
Benefits of CalciumBenefits 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 CalciumSources 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 SourcesNon-Dairy Sources Milk Cheese Yogurt Tofu Canned sardines and salmon, with bones Dark leafy greens like beet greens and collards Fortified orange juice
Grains are a source of carbohydrates in the diet. Another source of carbohydrates are Added Sugars –What are added sugars? Carbohydrates
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?
Nutrients in Beverages SodaNon-fat Milk Orange JuiceChocolate Milk Total Sugar9 tsp4 tsp9 tsp Added SugarYesNo Yes Protein0 g12 g3 g12 g Fat0 g 4 g Major VitaminsNoneA, DC, FolateA, D Major MineralsNoneCalciumPotassiumCalcium
Brown Sugar Corn Sweetener Dextrose Fructose Fruit Juice concentrate Glucose High-fructose corn syrup Honey Invert sugar Lactose Malt syrup Maltose Molasses Raw sugar Sucrose Syrup Table sugar Find the Sugars
Lesson Four: Meal Shopping & Planning The Learning Kitchen
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?
Activity: “Let’s Make a Menu” –Using TLK Recipe Cards choose two recipes to create a menu for a well balanced meal Meals must have at least one serving from four or five of the food groups on MyPlate Let’s Make a Menu
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
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
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
Lesson Six: Putting It All Together The Learning Kitchen
What is Protein? What do you think protein is and what does it do in the body? Ideas about proteinFoods 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
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