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10 min. Introductions Pre-Workshop Survey (when applicable); Attendance
Welcome Question: What do you want to learn from this class?
10 min. My Family»» Students identify the challenges of providing healthy meals for themselves and their families.
»» Students integrate the idea of healthy nutrition into other areas of their family’s lives.
Exploring Our Food History Feeding Our Families
p. 6p. 7
5 min. My Plate/Healthy Eating Plate»» Students name the parts of MyPlate.»» Students correctly place foods they enjoy eating into food groups.»» Students compare MyPlate and Healthy Eating Plate.
p. 32-33
10 min. Your Nutrition Goals »» Students identify a SMART nutrition goal. »» Students create one to two SMART nutrition goals for themselves or their family. (Use one Goal Tracker per individual.)
p. 9-10
25 min. Recipe with Review of Kitchen SafetyClosing Question: What is on a healthy plate?
Desired Outcomes» Students relax and talk about food and its connecti on to other parts
of their lives.
» Students begin the workshop by sharing, instead of listening to a presentati on.
Directi onsBreak the students up into groups of two or three and have them discuss the questi ons on the slide. Walk around during the discussions and listen to what others are saying. Only comment if a group is having trouble getti ng started. Consider suggesti ng questi ons if you feel members of your group might be uncomfortable talking about their past.
End the acti vity by summarizing what you’ve heard, or asking students to comment.
Desired Outcomes» Students identi fy the challenges of providing healthy meals for their
family.
» Students integrate healthy nutriti on into other areas of their family’s lives.
Directi onsThe fi rst goal of this discussion is to identi fy the challenges families encounter when trying to provide healthy meals for their family. Paying close att enti on to this informati on, and asking appropriate follow up questi ons, will help you understand how best to present informati on throughout the course. Also, hearing other families voice similar concerns will make each parti cipant feel more comfortable at expressing challenges in future discussions.
Second, families are encouraged to link the quality of their nutriti on to other aspects of their lives. These aspects include (but are not necessarily limited to) sleep patt erns, ability to concentrate during the day, energy levels, stress, ability to learn, ability to cooperate with each other, ability to overcome challenges, etc.
By positi oning nutriti on as a central role in these factors, and then providing families with straightf orward and practi cal suggesti ons at improving their nutriti on, we empower families to make healthy changes with far-reaching consequences.
Lastly, beginning the class with this discussion shows the parti cipants that you are interested in what they have to say and are not making assumpti ons. Developing a rapport is essenti al in encouraging change.
You may want to break the group up into pairs and have them answer questi ons on their own. Discussion questi ons are found in the Adult Workbook.
Discussion Questi onsOpen-ended questi ons» What are/have been/will be the most challenging aspects of feeding your family healthy meals?
» What are the biggest concerns about your children’s eati ng habits?
» Who taught you about nutriti on and cooking?
» In what ways do you noti ce that what you eat aff ects how you feel during the day? How your children act during the day?
» chart comparing MyPlate and Healthy Eati ng Plate (below and available at: htt p://www.hsph.harvard.edu/nutriti onsource/healthy-eati ng-plate-vs-usda-myplate/)
Desired Outcomes» Students compare MyPlate and Healthy Eati ng Plate.
» Students deepen their understanding of food groups and serving sizes.
Directi ons1. Have students compare the two models. You may use the chart below to prompt discussion.
Healthy Eati ng Plate My Plate
Whole GrainsThe Healthy Eati ng Plate encourages consumers to choose whole grains and limit refi ned grains, since whole grains are much bett er for health. In the body, refi ned grains like white bread and white rice act just like sugar. Over ti me, eati ng too much of these refi ned-grain foods can make it harder to control weight and can raise the risk of heart disease and diabetes. Read more about the health benefi ts of whole grains.
GrainsMyPlate does not tell consumers specifi cally that whole grains are bett er for health.
FruitsThe Healthy Eati ng Plate recommends eati ng a colorful variety of fruits. Read more about the benefi ts of fruits.
What does a balanced diet look like? Compare your eating pattern with these recommendations from the USDA.
Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level. A healthy eating pattern includes:
» a variety of vegetables—dark green, red and orange, legumes (beans and peas), starchy, and others
» fruits, especially whole fruits
» grains, at least half of which are whole grains
» fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
» a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas) and nuts, seeds, and soy products
» minimally processed vegetable oils
A healthy eating pattern limits saturated fats and trans fats, added sugars, and sodium.
» Consume less than 10 percent of calories per day from added sugars.
» Consume less than 10 percent of calories per day from saturated fats.
» Consume less than 2,300 mg per day of sodium.
» If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age.
Healthy ProteinThe Healthy Eating Plate encourages consumers to choose fish, poultry, beans or nuts, and other sources of healthy protein. It encourages them to limit red meat and avoid processed meat, since eating even small quantities of these foods on a regular basis raises the risk of heart disease, diabetes, colon cancer, and weight gain. Read more about the benefits of choosing healthy protein.
ProteinMyPlate’s protein section could be filled by a hamburger or hot dog; it offers no indication that some high-protein foods are healthier than others, or that red and processed meat are especially harmful to health.
VegetablesThe Healthy Eating Plate encourages an abundant variety of vegetables, since Americans are particularly deficient in their vegetable consumption—except for potatoes and French fries. Potatoes are chock full of rapidly digested starch, and they have the same effect on blood sugar as refined grains and sweets, so limited consumption is recommended. Read more about the benefits of vegetables.
VegetablesMyPlate does not distinguish between potatoes and other vegetables.
Healthy OilsThe Healthy Eating Plate depicts a bottle of healthy oil, and it encourages consumers to use olive, canola, and other plant oils in cooking, on salads, and at the table. These healthy fats reduce harmful cholesterol and are good for the heart, and Americans don’t consume enough of them each day. It also recommends limiting butter and avoiding trans fat. Read more about the benefits of healthy fats and oils.
(Not Included on MyPlate)MyPlate is silent on fat, which could steer consumers toward the type of low-fat, high carbohydrate diet that makes it harder to control weight and worsens blood cholesterol profiles.
WaterThe Healthy Eating Plate encourages consumers to drink water, since it’s naturally calorie free, or to try coffee and tea (with little or no sugar), which are also great calorie-free alternatives. (Questions about caffeine and kids? Read more.) It advises consumers to avoid sugary drinks, since these are major contributors to the obesity and diabetes epidemics. It recommends limiting milk and dairy to one to two servings per day, since high intakes are associated with increased risk of prostate cancer and possibly ovarian cancer; it recommends limiting juice, even 100% fruit juice, to just a small glass a day, because juice contains as much sugar and as many calories as sugary soda. Read more about healthy drinks and read more about calcium, milk and health.
DairyMyPlate recommends dairy at every meal, even though there is little if any evidence that high dairy intakes protect against osteoporosis, and there is considerable evidence that too high intakes can be harmful. MyPlate says nothing about sugary drinks or juice.
Stay ActiveThe figure scampering across the bottom of the Healthy Eating Plate’s placemat is a reminder that staying active is half of the secret to weight control. The other half is eating a healthy diet with modest portions that meet your calorie needs. Read more about the benefits of staying active.
(Not included on MyPlate)There is no activity message on MyPlate.
Comparing MyPlate and Healthy Eating Plate (CONTINUED)
What does a balanced diet look like? Compare your eating pattern with these recommendations from the USDA.
Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level. A healthy eating pattern includes:
» a variety of vegetables—dark green, red and orange, legumes (beans and peas), starchy, and others
» fruits, especially whole fruits
» grains, at least half of which are whole grains
» fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
» a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas) and nuts, seeds, and soy products
» minimally processed vegetable oils
A healthy eating pattern limits saturated fats and trans fats, added sugars, and sodium.
» Consume less than 10 percent of calories per day from added sugars.
» Consume less than 10 percent of calories per day from saturated fats.
» Consume less than 2,300 mg per day of sodium.
» If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age.
Desired Outcomes» Students create three SMART goals.
» Students identi fy SMART goals, and improve vague goals.
Directi onsHave students follow directi ons to imagine their healthy futures. They can make notes in the workbook. Then:
» Explain “SMART” goals and work with the class to fi nd some examples.
» Help each individual create at least one SMART goal they will try to achieve during the course of the workshop. See the back of the goal tracker for examples.
» Record each student’s goal on the goal tracking worksheet and follow up each week.
Have you ever set a health goal and achieved it? How? Try this approach: Dream Big
First, sit quietly for a moment with your eyes closed. Imagine yourself one year from now, living a healthier life. Let yourself dream big even if you don’t know how to achieve your dream! How is your dream life different from your life now? Where are you? Who are you with? What words or pictures come to mind? Make notes here.
Have you ever set a health goal and achieved it? How? Try this approach: Dream Big
First, sit quietly for a moment with your eyes closed. Imagine yourself one year from now, living a healthier life. Let yourself dream big even if you don’t know how to achieve your dream! How is your dream life different from your life now? Where are you? Who are you with? What words or pictures come to mind? Make notes here.
Why is it important to practice good food safety? Follow these tips to create a safer kitchen.
1. Keep food preparation surfaces (cutting boards, counters, etc.) clean, since these are breeding grounds for bacteria.
» If you use a cutting board and knife to cut raw meat, fish or poultry, be sure to clean and sanitize the surface before using it again. Some people keep two cutting boards: one for raw foods and one for ready-to-eat foods.
2. Cook foods thoroughly.
» When meat is exposed to air, bacteria immediately begins to develop. For that reason, hamburgers must always be cooked through, while a steak is safe to eat medium rare.
» To be safe, invest in a meat thermometer and test the meat for doneness.
3. Store raw meat and uncooked food on a lower shelf of your refrigerator.
» Also, keep eggs off the door and near the back where temperatures remain the coldest.
» Your refrigerator should be kept at 40º F or less.
4. Refrigerate prepared foods within two hours of cooking or buying them.
» Properly refrigerated food can be eaten for 3-5 days. When in doubt, throw it out!
5. There are four ways to safely defrost foods:
» Overnight in the refrigerator.
» In a bowl of cold water, with the water changed every 30 minutes.
» In the microwave.
» During cooking.
Note: It is NEVER safe to leave frozen meat out on the counter top to defrost.
6. To ensure you have clean hands, wash them in hot, soapy water for at least 20 seconds. When teaching kids, have them sing the ABCs while washing.
7. When you wash dishes, either use an automatic dishwasher or wash them in the sink and allow to air dry.