PowerPoint prepared by:
Reina H. Hasting, FNP Nutrition Educator
This material was funded by the USDA/Supplemental Nutrition Assistance Program and USDA/National
Institute of Food and Agriculture’s Expanded Food and Nutrition Education Program. SNAP provides
nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find
out more, call 907-465-3347 or go to www.hss.state.ak.us/dpa/programs/fstamps. UAF is an AA/EO
employer and educational institution.
Developed
by EFNEP Staff from:
Updated research-based health and
nutrition information
Dietary
Guidelines For
Americans,
2010
MyPlate
Review: Get Moving!
Goals:
•Families enjoy being active.
•Participants accurately complete the required
entry forms.
Why be active?
Being physically active is important to health.
Most Americans of all ages need to be more
active. Being active means simply moving our
bodies.
Take Two Minutes
Ask a neighbor:
• How were you more active in the last week?
• Volunteer your response if you’d like.
Plan, Shop, $ave
Goal:
• Families plan and shop for meals and snacks that are
healthy and within their budget.
Take Two Minutes
Ask a neighbor:
• How do you plan for meals and snacks?
Why plan meals?
• Save time.
•
Planning will ensure having all foods needed for meals and snacks. This helps
avoid last minute trips to the grocery store.
• Save money.
•
By planning ahead and taking advantage of weekly specials and coupons.
Shopping from a list saves money by not buying foods that aren’t needed.
• Less likely to run out of food before the end of the month.
•
Careful planning helps use food dollars wisely to help have food or money for
food at the end of the month.
• Have healthy family meals and snacks.
•
Thinking about meals and snacks ahead of time helps to include healthy foods.
Steps in planning:
• First, think about foods to feed the family for meals and
snacks for a few days.
• Check the refrigerator, freezer, and cupboards for foods to
use. Use the oldest food first.
• Use the current grocery store weekly flyers to plan meals.
• Keep a list of “favorite meals” that the family likes.
Making a shopping list:
• Write down the foods needed for the family’s meals and
snacks.
• Check the refrigerator, freezer, and cupboards. Cross off
items already on hand.
• For the items that remain, write down the amount to buy.
• Be sure to take the list and coupons to the store.
Let’s talk about our kids
• Have kids help plan and prepare meals and
snacks. Children are more likely to eat meals
and snacks they have helped plan and prepare.
Activity: Plan a main dish
• Work in pairs to plan a main dish using items
that are on sale in the flyers.
• Write the main dish on the worksheet.
Activity: Making a shopping list
With partner:
•
Write the items needed for the main dish on the
worksheet. There are no right or wrong answers.
•
Think about if you already have the foods needed. If
you do, cross it off the list.
•
For the foods that remain, write down the amount
needed to buy.
We should get 100% or more of the
DV of these nutrients every day:
• Dietary fiber
• Vitamin A
• Vitamin C
• Calcium
• Iron
• Other vitamins and minerals listed
The following nutrients should be
limited to get no more than 100%
of the DV every day. These are:
• Total fat
• Saturated fat
• Trans fat (there is no DV; keep as low as possible)
• Cholesterol
• Sodium
Nutrients are often listed in gram (g) or milligram (mg)
amounts. These are measures of very small weights.
Activity: Reading labels
• Take out any labels brought.
• Look at the “Nutrition Facts” label.
• Answer as many questions.
Activity: Reading labels
• What is the serving size and how many calories
are in one serving of the food you have?
• How many grams of fat are in one serving of
the food?
• How many grams of fiber are in one serving of
food?
Activity: Reading labels
• How much is one serving of the food? Is that a
typical portion for you?
• What percent of the Daily Value of iron does the
food have?
• Who has a food that has at least 20% of the
daily Value of iron? This is considered to be high
in iron.
Activity: Reading labels
• Who has a food with a serving size that is
smaller than you usually eat?
• How many grams of total fat are in one serving
of the food you have? What is the Daily Value of
fat for this food?
• Who has a food that is low in fat? This means
that it has three grams or less per serving.
Activity: Reading labels
• Who has a food which has 20% or more of the
Daily Value of fiber? This is high in fiber.
• Who has a food that is high in calcium?
• Who has a food that has only one serving size
per container? Is this the serving size that you
would typically have?
Unit pricing
Circle the lower unit price.
Review: Plan, Shop, $ave
Goal Setting:
Preview of the next lesson
The next lesson is about vegetables and fruits. We’ll
learn why they are so good for us and how we can
include more of them in meals and snacks.
Thank you!
Preview of the next lesson
The next lesson is about ways to save
money and time planning and
shopping for foods.
• You are welcome to bring food
labels.
http://misskara.pbworks.com/w/page/52605167/MyPlate
Cut back on sodium and empty calories from solid
fats and added sugars.
• Drink water instead of sugary drinks.
• Eat sugary desserts less often.
• Make foods that are high in solid fats- such as cakes, cookies, ice
cream, pizza, cheese, sausages, and hot dogs- occasional choices, not
every day foods.
• Limit empty calories to less than 260 a day based on a 2000 calorie a
day diet.
Be physically active your way
• Pick activities you like and do each for at least 10 minutes at
a time.
• Every bit adds up, and health benefits increase as you spend
more time being active.
Children and adolescents: get 60 minutes a day or more a day.
Adults: get 2 hours and 30 minutes or more a week of activity
that requires moderate effort, such as brisk walking.
Remember:
Drink water any time.
Image from http://www.foodielovesfitness.com/wp-content/uploads/2014/05/glass-of-water.jpg
Water & Fruit or Seltzer-water & Fruits
Image from http://www.berkeleywellness.com/sites/default/files/400-06072007c.jpg
Switch to skim or 1% milk.
Information prepared by:
Reina H. Hasting, FNP Nutrition Educator
This material was funded by the USDA/Supplemental Nutrition Assistance Program and USDA/National
Institute of Food and Agriculture’s Expanded Food and Nutrition Education Program. SNAP provides
nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find
out more, call 907-465-3347 or go to www.hss.state.ak.us/dpa/programs/fstamps. UAF is an AA/EO
employer and educational institution.