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
My Plate
Review:
Fruits & Veggies: Half Your Plate
Focus on fruits.
2 cups per day
Vary your veggies.
2 ½ cups per day
Review:
Make Half Your Grains Whole
Make half your
grains whole.
6 ounces per day
Get your calcium-rich
foods.
3 cups per day
Review:
Build Strong Bones
Goal:
• To get enough calcium from low-fat or non-fat dairy
foods or other foods high in calcium.
Build Strong Bones
• If adults don’t get enough calcium, loss of calcium
from bones can result. This is called osteoporosis.
• Adults with osteoporosis have only the amount of
calcium of a 15 year old.
Build Strong Bones
• Getting enough calcium is important throughout the
life cycle.
• Children, teenagers, and pregnant women need
calcium to build strong bones.
• Adults need calcium to keep bones strong and
prevent loss of calcium in bones.
Image by www.webmd.com
Foods high in calcium
Take Two Minutes
Ask a neighbor, “What is a high calcium
food that you tried last week?” Share with
the group if you’d like.
Go Lean with Protein
Goal:
• Families have lean protein foods and keep all food
safe to eat.
Go lean with
protein.
5 ½ ounces per day
Go lean with protein
Today’ lesson will cover two topics:
• Making healthy choices in protein-rich foods
• Keeping food safe to eat
Turn to a different neighbor and discuss:
• As a child, what was your favorite meat, fish, or bean dish?
Do you still eat this food?
• Describe a situation that you have seen in a restaurant, home
or party where you thought the food might not be safe to
eat.
Protein foods:
Who needs them and why?
• Foods in the protein group have protein which builds muscles
and other cells. It keeps us strong and healthy and helps
children grow.
• Many protein foods are good or excellent sources of iron,
which is needed for healthy blood and preventing anemia
which causes us to feel tired (no energy).
• Protein foods have many other nutrients that work together
to keep us strong and healthy and help children grow.
What are protein foods?
What are protein foods?
Protein foods come from plants and animals
• Plant sources of protein contain fiber which is important
for health. They are usually low in fat. Nuts and seeds
contain more fat than other plant proteins.
• Animal sources of protein (other than fish) contain
saturated fat, the kind that causes heart disease. They do
not contain fiber. However, the iron in animal foods is easily
used by the body.
What is an ounce equivalent?
How much do we need
each day?
Activity: Making it work
Work in small groups to talk about how the amount of
protein foods you eat compared to the
recommendations.
• Is it more or less?
• How could you increase or decrease the amount you
eat?
A word about
fish and shellfish
Health experts have this advice for women who may become
pregnant, pregnant women, nursing mothers, and young children:
• Do not eat Shark, Swordfish, King Mackerel, or Tilefish.
• Eat up to two meals a week of shrimp, canned light tuna, salmon,
pollock, and catfish. If you have albacore tuna, have one fish meal a
week.
• Check with your local health department for advice about fish and
shellfish in local lakes, rivers, and coastal areas. If no advice is
available, have a meal of that fish or shellfish, but don’t have any
other fish or shell fish that week.
• For young children, serve small portions.
What about vegetarians?
Vegetarians can get all the nutrients they need
from:
• Dairy foods
• Eggs
• Beans
• Tofu
• Other soy foods
• Nuts
• Seeds
Activity: Label detective
Activity: Label detective
Food safety
It is important to follow some food safety guidelines to
keep food safe to eat. This can prevent food poisoning,
which can cause:
• Nausea
• Vomiting
• Diarrhea
• Sometimes death
Food poisoning is caused by bacteria or germs in the food
that grow very quickly in warm and moist conditions.
Food safety
Let’s talk about our kids
Children can learn to wash their hands properly by:
• Singing the “Happy Birthday” or the “ABC” song
• Washing their hands for 20 seconds
• Rinsing with warm running water
It may seem like a long time, but it takes 20 seconds to
make sure all surfaces of hands are well washed. The
rubbing action is just as important as the soap itself!
Thermometer Activities
#1: Calibrate food
thermometers to make
sure it is measuring
temperatures correctly.
#2: Test water
temperature of ice cold
water, room temperature
water, and boiling water.
Review
Goal setting
Preview of next lesson
Next lesson is about reducing the amount of fat,
sugar and salt in meals and snacks.
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.