Lesson One: Well Balanced
The Learning Kitchen
• Dirty food prep area• Frozen meat thawing on counter• Refrigerator door left open• Perishable food left out of refrigerator• Knife left in sink• Oven mitt on burner• Pot handle hanging over edge of stove
What’s Wrong in the Kitchen?
• What causes a food borne illness?
– Bacteria and germs may get into our food and can make us sick.
– Not all germs and bacteria make us sick, but certain kinds do.
Food Safety
Fight BAC!
• The most effective way to remove germs is to…– Wash your hands with warm water and soap for at
least 20 seconds
– When should you wash you hands?• Before and after food prep
• After playing with pets
• After playing outside
• After using the bathroom
Healthy Starts With HandWashing!
MyPlate
What are some more fruits?
Fruits
Can you think of anymore?
Vegetables
What else is a protein?
Protein
What other grains can you think of?
Grains
What else is in the dairy food group?
Dairy
Lesson Two:Fruit, Veggies, & Vitality
The Learning Kitchen
Phytochemicals Fruits and vegetables get their color from different
phytochemicals Eat the rainbow Fiber
Why Should we Eat More Fruits and Vegetables?
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:
Cut up with dip Canned, fresh, or frozen, they all count!
Anymore suggestions?
How can you add more fruits and vegetables to your meals?
How much physical activity do kids need? 60 minutes each day
What do you like to do for activity?
Physical Activity
Aerobic Activity: increase heart rate and breathing Examples: Biking, running, swimming Strength Activity: builds and maintains muscles and
bones
Examples: lifting weights, carrying groceries
Activities for Flexibility: increase range of joint movement Examples: yoga, gentle stretching, dancing
Physical Activity
Activities(Mostly) Indoor
ActivitiesBenefits
Everyday Activity
Group Activities
100 100 100 100 100
200 200 200 200 200
300 300 300 300 300
400 400 400 400 400
Jeopardy
Lesson Three:Go-To Grains
The Learning Kitchen
• Bread• Rice• Pasta• Crackers• Oatmeal• Barely• Tortillas • Popcorn
What is a Grain?
• 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
The Whole Story
Whole Wheat Bread
White Bread
Which One is Whole Wheat?
Lesson Four:Sweet Enough
The Learning Kitchen
• 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?
• Sugars naturally occurring in foods
• Examples Include:– Milk– Fruit– Vegetables
What are natural sugars?
• Added sugar foods are sometimes:– High in fat– Low in vitamins and minerals– Adds calories without adding nutrients
Why Limit Added Sugar?
Find the Sugars
Lesson Five:Strong and Healthy
The Learning Kitchen
Strong and Healthy
Benefits of Calcium Benefits 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 Calcium Sources of Vitamin D
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
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
Putting It All Together
Lesson Six:Putting it all Together
The Learning Kitchen
• Fat
• Carbohydrates
• Protein
• Vitamins
• Minerals
• Water– Why do we need these nutrients?
What are the SIX categories of Nutrients?
• Eggs
• Poultry (chicken and turkey)
• Beans
• Seafood
• Meats
• Nuts
• Seeds
Sources of Protein
• Save time and money at the store
• Sticking to a list can save money
• Ensure balanced meals
• Save time at home
Why should you Plan Ahead?
Plan your own Meals/Snacks