Transcript Young Adult Virtual Flipchart

The Learning Kitchen
Lesson One:
More Produce, Please
MyPlate
MyPlate: Personal Recommendations
Healthy Starts With Hand
Washing!
Keeping Food Safe!
More Fruits and Veggies!
How can you add more fruits
and vegetables to your meals?
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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?
The Learning Kitchen
Lesson Two:
Go-To Grains
Grain Servings
What is a Grain?
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Bread
Rice
Pasta
Crackers
Oatmeal
Barely
Tortillas
Popcorn
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
Why are Whole Grains Important?
• Whole (unprocessed)
Enriched (processed)
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protein
carbohydrates
iron
B vitamins (4)
soluble fiber
Protein
Carbohydrates
Iron
B vitamins (6)
Soluble fiber
Trace minerals
Insoluble fiber
phytochemicals
The Whole Story
Endosperm Germ Bran
Processed
Whole
Yes
Yes Yes No
Refined
Yes
No
No
Yes
Enriched
Yes
No
No
Yes
Nutrients lost/added
Not lost or
added
Lost
Lost and some
added
Read the Label
Whole grains
words to look
for:
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Whole wheat flour
Whole oat flour
Cornmeal
Barley
Which One is Whole Wheat?
White Bread
Whole Wheat Bread
How would you add more
whole grains into your day?
• 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
The Learning Kitchen
Lesson Three:
Strong and Healthy
Strong and Healthy
Benefits of Calcium
Benefits of Vitamin D
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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 Calcium
Sources of Vitamin D
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
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
Carbohydrates
• Grains are a source of carbohydrates in
the diet.
• Another source of carbohydrates are
Added Sugars
– What are added sugars?
What are added sugars?
• Sugars and syrups added to food during
processing or preparation
• What are some examples?
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Soda
Cakes, cookies, pies
Fruit and energy drinks
Ice cream
Candy
Why Limit Added Sugar?
• Added sugar foods are sometimes:
– High in fat
– Low in vitamins and minerals
– Adds calories without adding nutrients
Nutrients in Beverages
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
0g
12 g
3g
12 g
Fat
0g
0g
0g
4g
Major Vitamins None A, D
C, Folate
A, D
Major Minerals None Calcium
Potassium
Calcium
Find the Sugars
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Brown Sugar
Corn Sweetener
Dextrose
Fructose
Fruit Juice concentrate
Glucose
High-fructose corn syrup
Honey
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Invert sugar
Lactose
Malt syrup
Maltose
Molasses
Raw sugar
Sucrose
Syrup
Table sugar
The Learning Kitchen
Lesson Four:
Meal Shopping &
Planning
Unit Prices
• 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
What’s the best option?
• 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?
Let’s Make a Menu
• 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
Meal Shopping & Planning
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Meals planned ahead of time are more likely to be
balanced nutritionally.
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Shopping with a grocery list can save you time and
money.
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In order to save money, you could stock up on all
of the items in the Sunday paper that have
coupons.
For Next Week
• 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!
The Learning Kitchen
Lesson Five:
Store Tour
Store Tour
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Produce
Meat and poultry
Spices and herbs
Candy and processed foods
• Organic/ conventional
• Grocery store/ co-op/ discount
store
• Nutrient claims
• Food product dating
The Learning Kitchen
Lesson Six:
Putting It All
Together
What is Protein?
What do you think protein
is and what does it do in
the body?
Ideas about protein
Foods containing Protein
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Eggs
Poultry
Beans
Seafood
Nuts
Seeds
Protein
• 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!
What is Iron?
What do you think iron does in the body?
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