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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

slide5

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
  • 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

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

mypyramid grains
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

an ounce equivalent from the grain group is about

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

examples of whole grains
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

mypyramid meat beans
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

slide16

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

portion sizes cheese
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

slide18
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: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

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

these words mean added sugar
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

foods high in solid fats include
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

slide23

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

chocolate chip cookie

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!

slide25

20 Years Ago

Today

6.5 ounces

20 ounces

Soda

250 calories

85 calories

Guess the calorie difference!

165 calories!

slide26

20 Years Ago

Today

Cheeseburger

590 calories

333 calories

Guess the calorie difference!

257 calories!

popcorn

Today

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 portion control

“Never eat more than you can lift.”

~Miss Piggy

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

activity
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
ideas to start
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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