Cooking Matters for Adults Week 1 Nutrition ...



Cooking Matters for Adults Week 1 Nutrition LessonGoal: Introduce participants to tools they can use to choose and prepare healthy foods at home.Handouts: MyPlate (p.2), Knife Basics (p.15), Cooking Terms (p. 17), Measure Up (p.18), Making Recipes Work for You (p. 19), Reading Food Labels (p. 3), Portion Distortion (p.4), Week One: Let’s Get Cooking! (p. 55)Tools: Food labels, MyPlate poster, large nutrition facts label (Note: all tools are underlined and bolded indicating when they are to be used)Objectives:Practice proper hand washing and basic knife safety.Prepare recipe with foods from multiple food groups.Discuss using recipes as a framework that can be adjusted to save money and improve healthPractice reading food labels.Lesson: Nutrition InstructorWelcome participants as they arrive. While they wait for full group to gather, have them complete the Participant waiver, enrollment form, before course survey with demographics on first page, and program log. Ask them to document any food allergies at the top of their waiver. (blue or black pen).When everyone has arrived and paperwork is completed, welcome the entire group.Provide an overview of the goals of the course. (At Top of this page)Briefly introduce yourself and have all team members introduce themselves. Say why you got involved in Cooking Matters. Personal Interests. Say favorite foodHave group go around and tell everyone the first word that pops into their head when I say healthy eating, share what their favorite food is, and what they hope to learn in this course.II. Open up dialogue with participants about why it’s important to eat healthy and why it is important to be in good health.Ask participants to share things they do now to eat well. Affirm the many things participants are already doing. Have participants share what challenges they face.Use this as a jumping off point to discuss the role nutritious foods play for staying healthy. Transition to discuss MyPlate as a useful guide for helping us make healthy choices each day.About My Plate (show My Plate poster & handouts page 2)Does everyone know what My Plate is?Where have they seen MyPlate before?Briefly review key MyPlate themes (five food groups). Remind participants that the group will talk in more detail about each of the food groups in the coming weeks.Talk about the health benefits gained from eating foods from each group.Are all foods from each group ok to eat every day? Share examples of sometimes versus every day. (e.g. apple pie versus apples, a hamburger versus black beans in the Protein group)What do you notice about the way food is displayed on MyPlate? How does this compare to the way you usually serve your plate. Eat a variety of colors. Make half your plate fruits and veggies.Make half of grains whole.Choose lean protein.Drink milk with less fatHow can MyPlate help you think about making healthy choices when eating a mixed dish like pizza or quesadillas.MyPlate is a symbol to help remind us how to build a healthy diet. Not an exact replica of our plate at each meal. Have participants breakdown a dish like pizza into food groups Have participants suggest ideas for adjusting the amount of each ingredient to follow MyPlate, such as topping a pizza with lots of veggies and smaller amounts of protein.What is the Nutrition Facts panel? (Nutrition, Part 2)While food cooks introduce food label as another tool to help guide our food choicesDo participants use Nutrition Facts panel when shopping? Why or why not?Explain the importance of reading labels is to understand what is in the foods we are eating.Parts of the Nutrition Facts panel (show large nutrition facts label)Serving size‐show examples of food items typically eaten as one serving, but are actually multiple servings.Calories (and Calories from Fat) ‐ emphasize that calorie content multiplies based on the number of servings in the package.% Daily Value ‐ help consumers know if a food is high or low in a nutrient20% or more is considered High5% or less is lowNutrients: Fat, Cholesterol, and Sodium: Keeping these numbers low= lowering the risk of heart disease, cancer and diabetesNutrients: Fiber, Vitamin A, Vitamin C, Calcium and IronKeeping these numbers high= increased ability to fight disease and maintain a healthy bodyPractice label reading (Food labels)Break participants into small groups (3 groups)Distribute food labelsMake sure each participant has a label (preferably two labels of similar products)Ask how the caloric and/or nutritional content would increase (or decrease) by consuming more (or less) than the serving size listed.Have participants report what they noticed on the Nutrition Facts panel on a label for a comparable but less healthy product. Comparing for calories, saturated fat, trans fat, sugars, sodium (salt), vitamins/minerals, fiber.Eating togetherServe a plate according to the serving size indicated on the Nutrition Facts panel on the recipe, or following the example of MyPlate.Encourage participants to compare the amount to the portion they might typically eat. Briefly talk about changes in portion sizes over the past 30 years.Portion distortion, (HANDOUT pg 4)Have participants comment on the taste of the meal.ASK them to share ways they would make adjustments to the recipe if they were to make at homeASK: what did you enjoy about today’s class? Summarize key messagesASK: what did you enjoy about today’s class? Summarize the key messages: eat from “every food group, every day”, wash your hands before, during, and after you cook; use recipes as a frame work to meet you and your family’s needs; compare food labels to make healthy choicesReview the parts of the Nutrition Facts panel; which nutrients are better in larger amounts than other nutrients listed.Review any tips for reading labelsAnswer any questionsWrap up class with List of Challenge activities on Week one: let’s Get Cooking! Handout on page 55 of their books. Review the challenges togetherEncourage them to place a star by the challenge they want to try this week.Ask them to write down or share aloud how they will complete the challenge (e.g. which recipe they will cook, which healthy eating habit they will model)Make one of today’s recipes at home, adjusting as needed to fit their pare food labels when food shoppingEat from “every food group, every day” this week.Make their own weekly challenge based on something they learned today.ENCOURAGE EVERYONE TO HELP CLEAN UP! Pass out groceries to take home.Get participants excited about next week’s topics and activities / Ask if any questions ................
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