1. Nutrition: Create a Plate

2. USDA Choose My Plate

3. 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

4. Serving Size Throughout Day
Vegetables: 2.5 cups (w), 3 cups (m)
Fruits: cups (w), 2 cups (m)
Grains: ounces (w), ounces (m)
Protein: ounces (w), 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)

5. 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

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

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

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

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

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

11. 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

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

13. 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:

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