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Creating Enticing and Healthy Meals and Snacks

Creating Enticing and Healthy Meals and Snacks. Darcy Miller Vicky Boyce, MS, RD Oregon Department of Education. Getting to know You. Introduce yourself to others: Your first name Shake hands with left hand; or do elbow bump or fist pump (whatever you’re comfortable with)

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Creating Enticing and Healthy Meals and Snacks

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  1. Creating Enticing and Healthy Meals and Snacks Darcy Miller Vicky Boyce, MS, RD Oregon Department of Education

  2. Getting to know You • Introduce yourself to others: • Your first name • Shake hands with left hand; or do elbow bump or fist pump (whatever you’re comfortable with) • Use one of the Key words in a sentence “Fantastic” “Awesome” “Sweet” “Incredible” “Fabulous”

  3. Goals & Outcomes of Session • To focus on general good nutrition information • Learn basics of planning healthful meals / snacks • Work in groups to create a menu cycle which you may take back to your program at the end of the session today • Receive resources to help plan more nutritious meals / snacks and to add variety to your menus

  4. MyPyramid helps you plan … • Types and amounts of foods to eat • Getting enough physical activity http://food.unl.edu/web/fnh/educational-resources, Alice Henneman www.mypyramid.gov

  5. Each color represents a food group http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  6. MyPyramid: Fruits • For meals ½ cup total • For Snacks ¾ cup total http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  7. MyPyramid: Vegetables • For meals ¼ - ½ cup • For snacks ¾ cup • Note this equivalent: • 2 cups raw leafy greens =1 cup of vegetable http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  8. Portion sizes: ½ and 1 cup 1 cup = 1 baseball ½ cup = ½ baseball http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  9. “For optimum health, scientists say eat a rainbow of colors. Your plate should look like a box of Crayolas.” ~ Janice M. Horowitz,TIME, January 12, 2002 When it comes to fruits & veggies … http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  10. MyPyramid: Dairy products • Consume equivalent of 1 cup or 8 oz milk for meals and snacks of fat-free or low-fatmilk or equivalent milk products • Equivalents: • 8 oz. milk • 1 cup yogurt • 1½ oz. natural cheese • 2 oz. processed cheese http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  11. 85calories 165 calories 125 calories 100 calories Fat Free 2% Whole 1% 40 65 80 Save calories by switching to a lower fat milk! Caloriessaved: http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  12. MyPyramid: Grains • 1 ounce equivalent • Choose mostly whole grain products • Equivalents: • 1 slice bread • ½ cup cooked pasta, rice or cereal • 1 cup ready-to-eat cereal http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  13. ½ cup cookedrice, pastaor cereal 1 slice bread 5 crackers 1 cup dry cereal An “ounce-equivalent” fromthe Grain Group is about ... http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  14. Examples of whole grains • Whole wheat • Whole oats/oatmeal • Whole grain corn • Brown & wild rice • Whole rye • Whole grain barley • Buckwheat • Tritacale • Bulgur • Millet • Quinoa • Sorghum http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  15. MyPyramid: Meat & beans • Eat 2ounce-equivalents for meals • Eat 1 ounce-equivalents for snacks • Choose lean meat and poultry. • Vary your choices – more fish, beans, peas, nuts and seeds. http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  16. 1 ounce-equivalents: • 1 ounce meat, chicken or turkey, or fish • 1 egg • 1 tablespoon peanut butter • ½ ounce nuts • ¼ cup dry beans http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  17. Portion sizes: Cheese 1½ ounces* of natural cheese = 6 dice *Equivalent to 1 cup milk; 2 oz. processed cheese (8 dice) also areequivalent to1 cup milk http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  18. Because oils contain essential fatty acids, MyPyramid includes an oil allowance. Recommended oil intake ranges from 3 to 7 teaspoons daily based on age, gender and physical activity. http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  19. Portion sizes:1 teaspoon & 1 tablespoon 1 teaspoon = the tip of a thumb to the first joint 1 tablespoon = 3 thumb tips http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  20. The least amount of fat, especiallysolid fat No added sugar The best food “buys” are foods with: http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  21. Brown Sugar Corn Sweetener Corn Syrup Dextrose Fructose Fruit Juice Concentrates Glucose High-fructose Corn Syrup Honey Invert Sugar Lactose Maltose Malt Syrup Molasses Raw Sugar Sucrose Sugar Syrup These words mean added sugar http://mypyramid.gov/pyramid/discretionary_calories_sugars.html

  22. Foods high in solid fats include: • Many cheeses • Creams • Ice creams • Well-marbled meat cuts • Regular ground beef • Bacon • Sausages • Poultry skin • Many baked goods, such as cookies, crackers, donuts, croissants http://mypyramid.gov/pyramid/discretionary_calories_fats.html

  23. Watch Out for Portion Distortion! Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion

  24. 20 Years Ago Today 1.5 inch diameter 3.5 inch diameter Chocolate chip cookie 275 calories 55 calories Guess the calorie difference! 220 calories!

  25. 20 Years Ago Today 6.5 ounces 20 ounces Soda 250 calories 85 calories Guess the calorie difference! 165 calories!

  26. 20 Years Ago Today Cheeseburger 590 calories 333 calories Guess the calorie difference! 257 calories!

  27. Today 11 cups Popcorn 20 Years Ago 5 cups 270 calories 630 calories Guess the calorie difference! 360 calories!

  28. A final word on portion control “Never eat more than you can lift.” ~Miss Piggy http://food.unl.edu/web/fnh/educational-resources, Alice Henneman

  29. ACTIVITY • Divide into groups • Each group will get a flip chart page; each group will be assigned a food group • Using what you have learned today about food groups, brainstorm menu food items that are healthy, kid friendly and readily available • Write your ideas on the poster paper at your table • Choose the person who had the largest number of children in their program to be the scribe and reporter

  30. IDEAS TO START FRUIT GROUP – Apple slices with peanut butter Vegetable Group – Broccoli Crowns with sour cream dip Grain/Bread Group – Goldfish Crackers Meat Group – Bean Dip with Corn Tortilla Chips Dairy Group – Yogurt and Fresh Strawberries

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