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.