Welcome Back!
• Let’s check in from
Session #3: Grains
• Eat whole grains?
• Share or try recipe?
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Today’s STUFF
• Sharing
• My Plate & Protein Group
• Tasting
• Macho Nachos
• Understanding:
• Lean Protein
• Types of Fat
• Word of the Day
• Facts
• Fiction
Why Protein ?
• Helps our bodies grow
and repair
• Iron in protein foods
strengthens our blood
to give us energy
• Rich in omega-3 fatty
acids
WARNING! Most Americans eat enough or too
much protein, need to eat smaller portions and
choose leaner and different types.
Forms of Protein
• Animal sources: meat, poultry, seafood and
eggs
• Plant sources: beans, peas, soy products,
nuts and seeds
What’s Healthy?
• LEAN
• LOW-FAT
High fat foods can lead to …
• Obesity, Diabetes
• Heart disease, High cholesterol
• Cancer, High blood pressure
3 Types of Fat
Unsaturated
Saturated
Trans
Liquid
Solid
Liquid into Solid
Ex.: Canola and
olive oil, Avocado,
Nuts
Ex.: Butter, Lard,
Red Meat, Cheese
Ex.: Margarine,
Fried fast food,
Packaged foods
(crackers,
pies,cookies, chips)
Word of the Day
Trans
Fat
Synergy
Part of speech: noun
Definition: The bad type of fat that is made when
food manufacturers process a liquid oil to a solid fat,
often used to make packaged food last longer,
increases risk of heart disease
Tricky Trans Fat
Warning!
.4g or less
is reported
as 0g
Good Fat vs. Bad Fat
Macho Nacho Recipe
Ingredients
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6-8 tortilla chips
2 Tablespoons black beans
2 Tablespoons salsa
2 Tablespoons lettuce
1 Tablespoon cheese (low-fat)
Pinch of cilantro (optional)
Instructions
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Place chips on a plate.
Add beans, salsa and lettuce.
Sprinkle with cheese.
Top with cilantro.
Have a fiesta!
Meet the Fats
Sat Fat Bros Video
Better Fat Sisters Video
Fact or Fiction?
• Partially hydrogenated oils are also known as
Trans fat.
Fact
Fiction
Fact or Fiction?
• More than 1/2 of your plate should be
protein (meat, beans, fish).
Fact
Fiction
Fact or Fiction?
• Diets high in Saturated and Trans fat can
lead to heart disease.
Fact
Fiction
Summary of STUFF
• Sharing
• My Plate, Protein & Fats Group
• Tasting
• Macho Nachos
• Understanding:
• Lean Protein
• Types of Fat
• Word of the Day – Trans Fat
• Facts
• Fiction
Next Session – Dairy & Drinks