PowerPoint prepared by: Reina H. Hasting, FNP Nutrition Educator This material was funded by the USDA/Supplemental Nutrition Assistance Program and USDA/National Institute of Food and Agriculture’s Expanded Food and Nutrition Education Program. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or go to UAF is an AA/EO employer and educational institution.

Developed by EFNEP Staff from: Updated research-based health and nutrition information Dietary Guidelines For Americans, 2010 MyPlate

Goals: Families enjoy being active. Families enjoy being active. Participants accurately complete the required entry forms. Participants accurately complete the required entry forms. 4 Review: Get Moving!

Being physically active is important to health. Most Americans of all ages need to be more active. Being active means simply moving our bodies. Why be active?

Ask a neighbor: How were you more active in the last week? Volunteer your response if you’d like. Take Two Minutes

Plan, Shop, $ave Goal: Families plan and shop for meals and snacks that are healthy and within their budget. 10

Ask a neighbor: How do you plan for meals and snacks? Take Two Minutes

Save time. Planning will ensure having all foods needed for meals and snacks. This helps avoid last minute trips to the grocery store. Save money. By planning ahead and taking advantage of weekly specials and coupons. Shopping from a list saves money by not buying foods that aren’t needed. Less likely to run out of food before the end of the month. Careful planning helps use food dollars wisely to help have food or money for food at the end of the month. Have healthy family meals and snacks. Thinking about meals and snacks ahead of time helps to include healthy foods. Why plan meals?

First, think about foods to feed the family for meals and snacks for a few days. Check the refrigerator, freezer, and cupboards for foods to use. Use the oldest food first. Use the current grocery store weekly flyers to plan meals. Keep a list of “favorite meals” that the family likes. Steps in planning:

Write down the foods needed for the family’s meals and snacks. Check the refrigerator, freezer, and cupboards. Cross off items already on hand. For the items that remain, write down the amount to buy. Be sure to take the list and coupons to the store. Making a shopping list:

Have kids help plan and prepare meals and snacks. Children are more likely to eat meals and snacks they have helped plan and prepare. Let’s talk about our kids

Work in pairs to plan a main dish using items that are on sale in the flyers. Write the main dish on the worksheet. Activity: Plan a main dish

With partner: Write the items needed for the main dish on the worksheet. There are no right or wrong answers. Think about if you already have the foods needed. If you do, cross it off the list. For the foods that remain, write down the amount needed to buy. Activity: Making a shopping list

Dietary fiber Vitamin A Vitamin C Calcium Iron Other vitamins and minerals listed We should get 100% or more of the DV of these nutrients every day:

Total fat Saturated fat Trans fat (there is no DV; keep as low as possible) Cholesterol Sodium Nutrients are often listed in gram (g) or milligram (mg) amounts. These are measures of very small weights. The following nutrients should be limited to get no more than 100% of the DV every day. These are:

T ake out any labels brought. Look at the “Nutrition Facts” label. Answer as many questions. Activity: Reading labels

What is the serving size and how many calories are in one serving of the food you have? How many grams of fat are in one serving of the food? How many grams of fiber are in one serving of food? Activity: Reading labels

How much is one serving of the food? Is that a typical portion for you? What percent of the Daily Value of iron does the food have? Who has a food that has at least 20% of the daily Value of iron? This is considered to be high in iron. Activity: Reading labels

Who has a food with a serving size that is smaller than you usually eat? How many grams of total fat are in one serving of the food you have? What is the Daily Value of fat for this food? Who has a food that is low in fat? This means that it has three grams or less per serving. Activity: Reading labels

Who has a food which has 20% or more of the Daily Value of fiber? This is high in fiber. Who has a food that is high in calcium? Who has a food that has only one serving size per container? Is this the serving size that you would typically have? Activity: Reading labels

Unit pricing

Circle the lower unit price.

Review: Plan, Shop, $ave 33

Goal Setting:

The next lesson is about vegetables and fruits. We’ll learn why they are so good for us and how we can include more of them in meals and snacks. Thank you! Preview of the next lesson

The next lesson is about ways to save money and time planning and shopping for foods. You are welcome to bring food labels.

Cut back on sodium and empty calories from solid fats and added sugars. Drink water instead of sugary drinks. Eat sugary desserts less often. Make foods that are high in solid fats- such as cakes, cookies, ice cream, pizza, cheese, sausages, and hot dogs- occasional choices, not every day foods. Limit empty calories to less than 260 a day based on a 2000 calorie a day diet.

Pick activities you like and do each for at least 10 minutes at a time. Every bit adds up, and health benefits increase as you spend more time being active. Children and adolescents: get 60 minutes a day or more a day. Adults: get 2 hours and 30 minutes or more a week of activity that requires moderate effort, such as brisk walking. Be physically active your way

Remember: Drink water any time. Image from

Water & Fruit or Seltzer-water & Fruits Image from

Switch to skim or 1% milk.

Information prepared by: Reina H. Hasting, FNP Nutrition Educator This material was funded by the USDA/Supplemental Nutrition Assistance Program and USDA/National Institute of Food and Agriculture’s Expanded Food and Nutrition Education Program. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or go to UAF is an AA/EO employer and educational institution.