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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

Creating Enticing and Healthy Meals and Snacks

Darcy Miller

Vicky Boyce, MS, RD

Oregon Department of Education


Getting to know you
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”


Goals outcomes of session
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


Mypyramid helps you plan
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


Each color represents a food group

http://food.unl.edu/web/fnh/educational-resources, Alice Henneman


Mypyramid fruits
MyPyramid: Fruits

  • For meals ½ cup total

  • For Snacks ¾ cup total

http://food.unl.edu/web/fnh/educational-resources, Alice Henneman


Mypyramid vegetables
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


Portion sizes and 1 cup
Portion sizes: ½ and 1 cup

1 cup = 1 baseball

½ cup = ½ baseball

http://food.unl.edu/web/fnh/educational-resources, Alice Henneman


When it comes to fruits veggies

“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


Mypyramid dairy products
MyPyramid: Dairy products colors. Your plate should look like a box of Crayolas.”

  • 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


Save calories by switching to a lower fat milk

85 colors. Your plate should look like a box of Crayolas.”calories

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


Mypyramid grains
MyPyramid: Grains colors. Your plate should look like a box of Crayolas.”

  • 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


An ounce equivalent from the grain group is about

½ cup cooked colors. Your plate should look like a box of Crayolas.”rice, 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


Examples of whole grains
Examples of whole grains colors. Your plate should look like a box of Crayolas.”

  • 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


Mypyramid meat beans
MyPyramid colors. Your plate should look like a box of Crayolas.”: 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


1 ounce-equivalents: colors. Your plate should look like a box of Crayolas.”

  • 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


Portion sizes cheese
Portion sizes: Cheese colors. Your plate should look like a box of Crayolas.”

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


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


Portion sizes 1 teaspoon 1 tablespoon
Portion sizes: includes an oil allowance. 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


The best food buys are foods with

No added sugar

The best food “buys” are foods with:

http://food.unl.edu/web/fnh/educational-resources, Alice Henneman


These words mean added sugar

Brown Sugar includes an oil allowance.

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


Foods high in solid fats include
Foods high in solid fats include: includes an oil allowance.

  • 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


Watch Out for Portion includes an oil allowance.

Distortion!

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


Chocolate chip cookie

20 Years Ago includes an oil allowance.

Today

1.5 inch diameter

3.5 inch diameter

Chocolate chip cookie

275 calories

55 calories

Guess the calorie difference!

220 calories!


20 Years Ago includes an oil allowance.

Today

6.5 ounces

20 ounces

Soda

250 calories

85 calories

Guess the calorie difference!

165 calories!


20 Years Ago includes an oil allowance.

Today

Cheeseburger

590 calories

333 calories

Guess the calorie difference!

257 calories!


Popcorn

Today includes an oil allowance.

11 cups

Popcorn

20 Years Ago

5 cups

270 calories

630 calories

Guess the calorie difference!

360 calories!


A final word on portion control
A final word on includes an oil allowance. portion control

“Never eat more than you can lift.”

~Miss Piggy

http://food.unl.edu/web/fnh/educational-resources, Alice Henneman


Activity
ACTIVITY includes an oil allowance.

  • 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


Ideas to start
IDEAS TO START includes an oil allowance.

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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