1. Healthy Eating and Healthy Snack Ideas
Samantha Gealoris
Virginia Tech Dietetic Intern
January 25, 2012

2. 5 main food groups?
We are going to play a game. Split up into groups of 5. I am going to hand out a piece of paper with the letters of the alphabet and a line next to each.
Directions for game:
List one fruit or vegetable that starts with each letter of the alphabet. Some of the fruits or vegetables are already filled in for you. If you are unsure whether the answer is in fact a fruit or a vegetable, still write it down and we will go over it at the end of the game. Each team will work together when filling out this list. However be quiet so other groups do not hear what you are writing down! Whichever group finishes first raise their hands and they will be the winner if all things on the list are acceptable answers. In order to be the winning group think fast, right fast, and do not give away your answers- so whisper!

3. There are 5 different food groups that we should get into our meals daily.

4. The My Plate Method Fruits Vegetables Grains Protein Dairy
The 5 different food groups.

5. Fruits Make half your plate fruits and vegetables!
What kind of fruits do you eat?
Nutritional Benefits
How can I eat more fruit?
Fruits are the sources for many essential nutrients and have many vitamins and minerals- like vitamin A, Vitamin C and Vitamin E.
Vitamin C is a really important vitamin- important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
Vitamin A keeps our eyes, hair and skin healthy and helps with bone growth.
Vitamin E keeps our bodies healthy and helps cuts or wounds heal.
Fruit also contains fiber which is beneficial for our digestive tracts. Fruits also make us feel fuller, longer so we don’t overeat.
Does anybody eat cereal for breakfast? You can top your cereal with fruit.
Pancakes? Add blueberries into your pancake batter for blueberry pancakes.
Yogurt? You can also add fruit and granola to yogurt to make it sweeter.
At lunch time we can eat a whole piece of fruit from the cafeteria or bring fruit from home. Can try dried fruit and even applesauce.
For dessert you can have a fruit salad.
Make fruit taste better by dipping them in dressings like yogurt. Make a smoothie.

6. Vegetables What foods are in the vegetable group? Nutritional Benefits
Dark green vegetables
Starchy vegetables
Red and orange vegetables
Beans and peas
Others
Nutritional Benefits
How can I eat more vegetables?
There are 5 subgroups of vegetables that are classified based on their nutrient content.
Dark green vegetables: broccoli, romaine lettuce, and spinach
Starchy vegetables: corn, peas, and potatoes
Red and orange vegetables: squash, carrots, and tomatoes
Beans and peas: black beans, chick peas, and kidney beans
They are similar to meats, poultry, and fish because they are a protein source. They are considered part of the Vegetable Group because they are excellent sources of fiber and nutrients such as folate and potassium that are found in vegetables.
Others: avocado, asparagus, cucumbers and zucchini
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
Add a salad to lunch and dinner with a low fat or healthy dressing such as oil and vinegar or balsomic.
Order a veggie pizza with toppings like mushrooms, green peppers, and onions, and ask for extra veggies.
Dip raw vegetables in a low fat dip or dressing. Pair celery with peanut butter and raisons for a healthy snack. Or sliced apples with peanut butter. When having a sandwich add lettuce, tomatoes and other vegetables that you like.

7. Grains Make at least half your grains whole grains!
Many whole wheat options available
Nutritional Benefits
How can I eat more whole
grains?
Grains are any food made from wheat, rice, oats, cornmeal, barley or another cereal grain. Some examples of grains are bread, pasta, oatmeal, cereals, tortillas, and grits.
Does anyone eat whole wheat bread instead of white bread? They also have things like whole wheat pasta and whole wheat rice. White breads are refined meaning that they have been processed to allow for them to stay fresher longer. But doing this also removes dietary fiber, iron, and many B vitamins.
Grains have many nutrients in them such as fiber, vitamins and minerals. Also contain iron which carries oxygen in the blood.
To get more whole wheat grains in your daily life have a bowl of oatmeal with blueberries for breakfast or a bran cereal like Raison Bran. Have a sandwich for lunch made with whole wheat bread. Whole grain crackers can be found in your local grocery market. Try these with peanut butter or slices of cheese for a snack.

8. Protein Choose lean or low fat beef and poultry!
“Good” fats
“Bad” fats
What are some sources of protein?
Nutritional Benefits
Cooking methods
Protein foods are foods made with beef, chicken, seafood, beans, peas and eggs. Remember beans and peas are also part of the vegetable group.
The reason we want to eat lean or low fat meats is because meats are naturally higher in an unhealthy fat called “saturated fat”. Saturated fat is a unhealthy fat because it can cause high cholesterol and eventually lead to heart problems long term. So we want to limit the saturated fat. Instead we want to try to get more of the healthy fat called Monounsaturated fat and Polyunsaturated fat. The healthy fats are found in things like nuts, peanut butter, olive oil, vegetable oil and fish. This lesson is all about PREVENTION so we want to teach you early things to limit in your diet so that you stay healthy.
These types of foods contains many essential nutrients. These include protein, vitamins (such as vitamin E) and minerals (such as iron, zinc, and magnesium). Proteins function as building blocks for bones, muscles, cartilage, skin, and blood.
We want to try and eat meats that have been broiled, boiled, grilled, baked, roasted and avoid fried meats because frying meats adds more of that saturated “bad” fat.

9. Dairy Switch to fat-free or low-fat milk!
Milk and milk based products.
Nutritional Benefits
Tips for switching to fat-free or low fat and incorporating them into your diet
Some sources of dairy are milk and milk based products such as cheese, yogurt and milk based desserts (like ice cream and puddings).
The reason we want to switch to fat-free or low fat milk products is because whole milk products are high in fat. By switching to fat free or low fat milk you will still get the same amount of protein (because there is protein in milk) and you will still get all the essential vitamins and minerals without the extra fat.
Dairy products are important for bone health, milk is linked to stronger bones (especially while you are still growing). Dairy products are high in Calcium which is also important for bone health and teeth. Dairy is also high in Vitamin D which regulates Calcium and Phosphorus levels in our body.
Slowly switch from whole milk, to 2% milk, to 1% milk and then eventually to skim. Have fat free or low fat yogurt as a snack. Make fruit smoothies using low fat milk and add any kind of fruits that you want. Add sugar free strawberry or chocolate syrup to make flavored milk.

10. Healthy Snacks Smoothies Mini pizza Trail mix
Add your favorite fruit with low fat or fat free yogurt or milk and blend.
Mini pizza
Use whole wheat english muffins or bagels, and fresh tomato sauce. Top with low fat cheese, fresh vegetables and cook.
Trail mix
Add your favorite dry cereal, dried fruits, pretzels, dark chocolate chips and nuts (optional).
Yogurt and granola banana split
Add a banana and fruit of your choice to a bowl. Top with low fat vanilla yogurt and granola.

11. References ChooseMyPlate.gov: http://www.choosemyplate.gov/
**Information for this lesson was taken from the Choose My Plate website. Please refer to website for more information on nutrition.