Nutrition: Create a Plate

USDA Choose My Plate

Why Grains, Vegetables, Fruits, Protein, & Dairy? Grains: B vitamins, potassium, magnesium, iron, fiber Vegetables: Vitamins A, C, E, K, B vitamins, folate, iron, fiber, manganese, fiber Fruits: Vitamin C, beta carotene, fiber, manganese Protein: Vitamins A, B vitamins, iron, zinc, selenium Dairy: Vitamin D, Vitamin B2, calcium, phosphorous

Serving Size Throughout Day Vegetables: 2.5 cups (w), 3 cups (m) Fruits: 1.5-2 cups (w), 2 cups (m) Grains: 3.5-6 ounces (w), 3.5-8 ounces (m) Protein: 5-5.5 ounces (w), 6-6.5 ounces (m) Dairy: 3 cups milk/soy milk/yogurt (1.5 oz cheese per serving) Oils: Limit to 5-6 teaspoons (w), 6-7 teaspoons (m)

Class Activity, Step 1: Create Two Meals Form groups of 2-4 Create two different meals designed for adults Follow Choose My Plate guidelines for each meal: ½ the plate = vegetables & fruit ¼ the plate = lean protein ¼ the plate = whole grain Side of low-fat dairy/calcium-fortified food Oils should be limited to 5-7 teaspoons for all three meals

Non-Dairy Calcium Sources Tofu Spinach Sardines Sesame seeds Greens: collard, mustard, beet Fortified orange juice Dried figs Almonds White beans Blackstrap molasses

Class Activity, Step 2: Identify Any Oils Used in Food Preparation and/or Cooking for Each Meal Olive oil? Canola oil? Corn oil? Etc.

Class Activity, Step 3: Pass Meal Plans Clockwise, Evaluate Meal Plans, Return Meal Plans

Class Activity, Step 4 – Consider Evaluation Feedback, Make Changes (or Don’t)

Class Activity, Step 5 – Assess Color Ranges of Food (Good/Needs Improvement) Vegetables & Fruit Red Green Yellow Orange

Class Activity, Step 6: Identify Pesticide Risks (Environmental Working Group, April 2016) Clean Fifteen Dirty Dozen Avocado Sweet corn Pineapple Cabbage Sweet Peas Onions Asparagus Mango Papaya Kiwi Eggplant Honeydew Grapefruit Cantaloupe Cauliflower Strawberries Apples Nectarines Peaches Celery Grapes Cherries Spinach Tomatoes Sweet bell peppers Cherry tomatoes Cucumbers Onions Avocado

Class Activity, Step 7: Identify Common GMO Foods (GMO) Corn Soybeans Canola Cottonseed Sugar beets Papaya Yellow (summer) squash Zucchini Milk

Class Activity, Step 8 – Assess Oil Smoke Point High smoke point: almond, grapeseed, avocado, peanut, safflower, sesame, sunflower Medium-high smoke point: walnut, vegetable shortening Medium smoke point: Coconut, Olive Low smoke point: Many unrefined oils Source: PCC Natural Markets: http://www.pccnaturalmarkets.com/guides/tips_cooking_oils.html

Class Activity, Step 9 – Assess Oils: Saturated, Monounsaturated, Polyunsaturated