3: MyPlate - Empty Calories - University Of Maryland · 3: MyPlate - Empty Calories Activity A: ......

3: MyPlate - Empty Calories

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Activity A: Pumpkin Parfait

Objectives:Participants will be able to:

Materials:

MyPlate poster (or handouts) Fat Measuring cards “Pumpkin Parfait” handouts Clear plastic cups (one for each participant) Mixing Bowl, serving spoons and plastic spoons 5 tubs of vegetable shortening

Food Supplies (for approximately 20 participants): 10 cups vanilla low-fat yogurt

10 tsp. of pumpkin pie spice

1. SAY: Some foods in the MyPlate food groups are better for you than others. Today we are going to

to limit other foods that aren’t as healthy for us.

2. SAY: As part of the lesson we are going to make pumpkin parfaits, a healthier version of pumpkin pie.

Fun Food Activity

1. TASK: Ask if any of the participants have food allergies to any of the ingredients. If so, DO NOT ALLOW THEM TO PARTCIPATE.

2. TASK: Have the participants wash their hands.

3. TASK: In each cup: spoon 1/2 cup vanilla low-fat yogurt, 1/2 teaspoon pumpkin pie spice, and 1 Tablespoon canned pumpkin.

4. TASK: Stir to combine.

3. SAY: The best food choices have a lot of nutrients. Nutrients are things in food that help your body grow and function well. Some examples of nutrients are vitamins, minerals and protein. Foods that you should limit have few nutrients and lots of fat and/or sugar. Some examples are cake, cookies, candy, potato chips, soda and other sugary drinks (lemonade, sports beverages). These contain empty calories. We often refer to these types of foods as “extras”. Foods that are “extras” are sometimes known as “sometimes” foods. These foods are OK to have some of the time.


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4. SAY: Raise your hand if you eat any of these foods. We all raised our hands because we all eat these foods sometimes. The important thing is that we limit these “extras” and try not to eat them all the time. When you eat a piece of bread with butter you are eating a grain group item with empty calories or if you eat a bowl of ice cream you are eating a dairy group item with empty calories. Ice cream has empty calories because it is made

which tastes like ice cream is a better choice.

5. SAY: Added sugars also contain empty calories. Think of high sugar foods and beverages, like

of added sugar too.

6. SAY: You can limit empty calories by selecting low-fat cheeses, baked foods instead of fried foods, and low sugar grains.

7. SAY: Some examples of healthier items are low-fat string cheese from the dairy group, baked chicken from the protein group, and low sugar cereals from the grain group.

8. SAY you are going do some fat measuring.

9. TASK: Break participants into 5 groups. Give each group a fat measure card, a tub of shortening and several spoons. (NOTE: 1 group will get 2 cards. Whole milk and fat-free milk go to the same group because fat-free milk does not require measuring).

10. SAY: The cards state how many teaspoons of fat are in 6 different foods. Using a separate plastic spoon for each teaspoon, measure out your food’s number of teaspoons (i.e. 6 teaspoons equals 6 plastic spoons). Scoop out enough shortening to fill the spoon (not a heaping teaspoon).

11. TASK: Give the participants a few minutes to measure out their food.

12. SAY your spoons (2 teaspoons). Now show the class the fat-free milk spoons (0 teaspoons).

13. ASK: Which one is less?

ANSWER: fat-free milk (because the fat is removed)

15. SAY: If you measured the fat in a Big Mac and medium French fry, show the class your spoons (12 ½ teaspoons). If you measured the fat in a McDonald’s hamburger and small fry, show the class your spoons (5 ½ teaspoons).

16. ASK: Which one is less?

ANSWER: the hamburger and small fry


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17. SAY: The Big Mac meal has more than double the amount of fat than the hamburger and small fry. Choosing meals that include smaller portions can help you cut the amount of fat when ordering at a fast food restaurant.

18. ASK: If you measured the fat in a slice of pumpkin pie, show the class your spoons (3 ½ teaspoons). If you measured the fat in a serving of pumpkin pie pudding, show the class your spoons (¼ teaspoon).

19. SAY: The pumpkin parfait is low in fat and a healthier choice than pumpkin pie. Tastes great too!

20. SAY: Remember you don’t have to completely eliminate “extras” , but it is best to eat less of them. Some ways to limit your empty calories is to choose foods that are lower in fat like bagels instead of doughnuts. You can also substitute more healthy items for less healthy items when making food. For example make pumpkin parfait instead of pumpkin pie. When you can, snack on fresh fruits and vegetables, which are naturally low in fat and packed with nutrients. Today we are going to make a healthier version of pumpkin pie to limit empty calories.

21. TASK: Hand out the “Pumpkin Parfait” recipe sheets. Compare the 2 sets of ingredients and identify the items that are considered empty calories (they are in bold).

3: MyPlate - Empty Calories 3: MyPlate - Empty Calories



Pumpkin Pie has 14 grams of fat

(3½ teaspoons) per slice.

MEASURE OUT 3½ TEASPOONS

Pumpkin Parfait has 1 gram of fat

(¼ teaspoon) per ½ cup serving.

MEASURE OUT ¼ TEASPOON

Fat-free milk has 0 grams of

fat per 8 ounce glass.

Whole milk has 8 grams of fat (2 teaspoons)

per 8 ounce glass.

MEASURE OUT 2 TEASPOONS

A McDonald’s Big Mac and a medium French fry

has 49 grams of fat (12½ teaspoons).


A McDonald’s hamburger and small French fry has 22 grams of fat

(5½ teaspoons).


evaporated milk


Which are considered empty calories?

Listed below are the ingredients for a traditional pumpkin pie and pie crust. Everything that is in bold isconsidered empty calories. What ingredients count as empty calories?

Program Outline Text 2 behaviorally focused messages per weekTarget messages by school/areaEvaluate the program using pre- and post-test surveys in program and control schools

Program Impacts Implemented Text2BHealthy in 19 schools across Maryland in 2014Over 2,600 parents enrolled in 2014, reaching an average of 25% of the parent population94% read all texts98% do something suggested in one of the texts at least some of the time94% read all texts50% of parents increased the variety of veggies consumed each day74% of parents report eating fruits and veggies as snacks often or every day

Here is what parents said they liked most about Text2BHealthy:

“I really felt like someone was writing directly for me”

“I liked the ideas and suggestions about eating healthy and ideas for activities to do with my kids”

“It keeps me informed about healthy issues and community events”

“Whatever you told me was on sale that week, I went to my Giant and built our meal around those fruits or vegetables”

Parents play an important role in the development of their children’s eating patterns and physical activities. In an effort to strengthen SNAP-Ed school programs through more parental involvement, the University of Maryland Food Supplement Nutrition Education (SNAP-Ed) program developed Text2BHealthy. Using text messaging, Text2BHealthy provides information to parents to help them reinforce nutrition information and behaviors their children are learning in school FSNE programs.

Messages sent to parents are targeted, actionable “nudges” about how they can be positive role models by eating healthy foods themselves and becoming more physically active. In addition, parents receive nutrition information that connects to what their children have learned in the classroom and practical ideas for implementing healthy eating behaviors in the home environment.

Text2BHealthy messages are carefully designed to reinforce FSNE school activities and nutrition education programs. For example,

To link with school activities: “This week is MSA testing week at Barclay Elementary. Make sure your child eats breakfast. A healthy start to the day will help them do well in school.”

For program evaluation: “Since this week is MSA testing at Barclay, did your child eat breakfast before school? Reply to this message with ‘1’ for yes or ‘0’ for no.”

To provide community information:“Happy Memorial Day Weekend! Plan a healthy BBQ - make sure you have a fruit & veggie. Giant has corn on the cob 10 for $2 and whole watermelon for $4.99. “

To link to FSNE school programs: “Today @ Carver’s Field Day we celebrated physical activity by playing games from all over the world. Ask your child to describe a new game the family can play!”

“It gave me tips for new foods and how to prepare them”

TEXT2BHEALTHYFOOD AND FUN ! TEXTING TIPS FOR FAMILIES

Please sign up for this program only if it fits �into �your �current �texting �plan. �If �you � would �like �to �receive �free �email �messages �

instead, �please �email �[email protected]

WANT �TO �MAKE �HEALTHY �CHOICES?Text �APPLE to XXXXX

to receive tips every week on healthy eatingand physical activity for you and your family.

FSNE

This material was funded by USDA’s Supplemental Nutrition Assistance Program in cooperation with the Maryland Department of Human Resources and the University of Maryland. University of Maryland Extension programs are open to all citizens without regard to race, color, gender, disability, religion, age, sexual orientation, marital or parental status, or national origin. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at www.marylandsail.org.

FSNE

“This week Crellinstudents learnedabout farmersmarkets. Weread books &tasted greenbeans, red peppers& apples. Askyour child to tellyou more!"

For more information contact Laryessa Worthington at [email protected]





















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This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any per-son because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. This institution is an equal opportunity provider. The Supplemental Nutrition Assistance 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 about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbenefits.dhr.state.md.us/.

evaporated milk




Pumpkin Parfait

Ingredients:

Directions:

2. Scoop 1/2 cup of mixture into each cup.3. Serve immediately or refrigerate.

Makes 6 1/2 cup servings.

Choose the pumpkin parfait and enjoy a healthier treat!

evaporated milk




Pumpkin Parfait

Ingredients:

Directions:




evaporated milk




Pumpkin Parfait

Ingredients:

Directions:





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Activity B: Fat Detectives

Objectives:Participants will be able to:

• Identify 2 reasons why it is important to limit fat in your diet• Locate total fat on a Nutrition Facts Label

Materials:

3 “Snack Food Nutrition Facts Labels” handouts3 “Vegetable Snacks” handouts3 Plastic spoons3 Plastic knives3 Paper plates

Food Supplies (for approximately 20 participants):3 2 jars of salsa3 2 containers of low-fat black bean dip (or hummus)3 4 red bell peppers3 1 bag of baby carrots3 2 cucumbers

1. TASK: Review the information from last lesson:

Last time we measured the amount of fat in six different foods. Three of them were lower in fat and three were higher in fat. What food items were the lower fat items?

ANSWER: hamburger and small fry (compared to Big Mac and medium fry), fat free milk, pumpkin pie pudding

What did we call foods that had a lot of fat or added sugar?

ANSWER: empty calories or “extras” or “sometimes” foods

2. SAY: “Extras” are foods that have a lot of “extra” fat and/or sugar and do not have a lot of nutrients. Food group foods can also have empty calories. Think of the whole milk we measured last time. It had more fat than the fat-free milk, but it still belongs in the dairy group.

3. SAY: Today we are going to discuss why too much fat can be unhealthy for you and we are going to learn some ways to reduce the fat in our diets. Then we are going to taste a low-fat snack.

4. SAY: Too much fat can be bad for your heart and too many calories can lead to weight gain.

5. ASK: How do you know if there is too much fat?

ANSWER: look at the Nutrition Facts Label

6. TASK: Pass out “Snack Food Nutrition Facts Labels” handout.


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7. SAY: Find the total fat of the potato chips and look at the percentage. A lower percentage for fat is better. 5% or less means it is low fat. 20% or higher means it is high fat.

8. ASK: Which of the snacks on the handout has the highest percentage listed for fat?

ANSWER: candy bar

9. ASK: According to the 5%-20% rule we just discussed, are any of the snacks on the worksheet considered low fat? Why or Why not?

ANSWER: no, because they all have fat percentages that are greater than 5%

10. ASK: According to the 5%-20% rule we just discussed, are any of the snacks on the worksheet considered high fat? Why or Why not?

ANSWER: yes—the candy bar and the brownie because they have fat percentages greater than 20

11. SAY: Even though potato chips aren’t 20%, they are very close. Choose items with less fat than these items. It is possible to select lower fat foods that satisfy your craving for something sweet or something salty. For example, graham crackers are sweet, but are much lower in fat than cookies. You could also choose snack items that are naturally lower in fat (fruits, vegetables, pretzels, some crackers, popcorn without butter, etc).

12. SAY: If you don’t have a Nutrition Facts label available you can also detect fat by taste and texture. Fatty foods tend to be greasy and tender. How a food is cooked can also be a clue (i.e. go for baked or grilled instead of fried).

13. SAY: You can determine the amount of fat in an item by reading the Nutrition Facts label. Remember foods that have 5% or lower total fat are considered low fat. You can also choose foods that are baked or grilled instead of fried.

14. SAY: Today we are going to make Vegetables with Black Bean Dip and Salsa.

15. TASK: Pass out the “Vegetable Snacks” handout.

16. SAY: Look at the nutritional information for the ingredients in our snack.

17. ASK: Are the ingredients considered low-fat? Why or why not?

ANSWER: yes—because they all contain less than 5% total fat

18. SAY: Our snack is low-fat, but it is still delicious!


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Fun Food Activity

1. TASK: Ask if any of the participants have food allergies to any of the ingredients. If so, DO NOT ALLOW THEM TO PARTCIPATE.

2. TASK: Have participants wash their hands.

3. TASK: Display ingredients.

4. SAY: We are using black bean dip and salsa because they are low-fat dips.

5. TASK: Have students cut peppers and cucumbers.

6. TASK: Have each participant scoop out a small amount of black bean dip and salsa onto their plate.

7. TASK: Have the participants get some peppers, carrots and cucumber.


Snack Food Nutrition Facts Labels

Sour Cream and Onion Potato Chips Sour Cream and Onion Potato Chips Fudge Brownie Fudge Brownie Candy Bar (Twix) Candy Bar (Twix)





















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This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any per-son because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. This institution is an equal opportunity provider. The Supplemental Nutrition Assistance 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 about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbenefits.dhr.state.md.us/.

Hummus Salsa

Vegetable Snacks


Salsa

(1 serving= 31 g)





















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This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. This institution is an equal opportunity provider. The Supplemental Nutrition Assistance 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 about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbenefits.dhr.state.md.us/.

3: MyPlate - Empty Calories - University Of Maryland · 3: MyPlate - Empty Calories Activity A: ......

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