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!
Review: Plan, Shop, $ave
Plan, Shop, $ave
Take Two Minutes
Share with a neighbor what you learned by
comparing prices since last lesson.
• Did you save money?
• How much?
Fruits & Veggies:
Half Your Plate
Goals:
• Families increase the amount of vegetables
and fruits they eat every day.
• Families have more than one kind of vegetable
and one kind of fruit every day.
http://misskara.pbworks.com/w/page/52605167/MyPlate
Focus on fruits.
2 cups per day
Vary your veggies.
2 ½ cups per day
Let’s imagine we are at the store.
• What vegetables are on sale?
• What fruits are on sale?
• Which ones would you buy?
Vegetables and fruits can be:
Fresh
Canned
Frozen
Enjoy fruits & Vegetables in all their forms
Canned
Fresh
Frozen
•
Greater variety
•
Canned at it’s peak
•
Frozen at it’s peak
•
Able to see before buying
•
Can cost less
•
Can cost less
•
Can cost less when in
season
•
Long shelf life (2-4 years)
•
•
Little preparation
required
Long shelf life (up to 6
months)
•
Little preparation
•
Available year round
•
Available year round
•
May have added sugar,
sodium and/or fat
•
May have added sugar,
sodium and/or fat
•
Texture changes with
canning
•
Texture changes with
freezing
•
Must be used quickly
•
Need to learn about
storage
•
Can cost more if not in
season
Activity: Vegetables I ate
• Think about the vegetables you ate
for all the meals and snack
yesterday.
• Measure the total amount.
• Write the total number of cups on
worksheet.
Worksheet
Activity: Making it work
• Compare the total amounts of vegetables to the
total amount needed each day: 2 ½ - 3 cups.
• Did you have more than one kind of vegetable?
• What are some ways to increase the amount and
variety of vegetables ?
Activity: Making it work
Parents are role models for their children. Children
learn more from what their parents do than from
what they say.
• How can parents set a good example on eating
vegetables and fruits?
• Any tips on how to get a child to eat more
vegetables and fruits?
Activity: Create a meal
Activity: Juice comparison
• Read the “% juice” from the label and the first
ingredient on the ingredient list.
• If a product does not say 100% fruit juice, it is most
likely water plus added sugar and artificial flavors
and colors.
• Who has 100% juice? If you don’t have 100% juice,
share the % and read the first three ingredients.
Activity: Juice comparison
• Many colored beverages that look like juice are
mostly water plus sugar and artificial flavors and
colors. One way to find out is to look at the
ingredient label.
• On the ingredient list, the ingredient that weighs
the most is listed first.
• All sweetened beverages and juice drinks must list
the percent fruit juice in the drink.
Activity: Juice comparison
• Always offer children fruit instead of juice whenever possible.
Fruit has more nutritional benefits.
Activity: Juice comparison
• Fruit snacks like fruit leather often have very little
fruit. They often have a lot of sugar or high fructose
corn syrup.
• Always read the ingredient list to be sure.
Review
Goal setting
Preview of next lesson
The next lesson is about breads and cereals and I will
be bringing labels. You are welcome to bring any
empty packages or labels from breads, cereals and
other grain products to the next class if you’d like.
Thank you!
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.
Look for a dollar bin at your Store.
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.