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Lesson One: Well Balanced

Lesson One: Well Balanced. T he Learning K itchen. What’s Wrong in the Kitchen?. Dirty food prep area Frozen meat thawing on counter Refrigerator door left open Perishable food left out of refrigerator Knife left in sink Oven mitt on burner Pot handle hanging over edge of stove.

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Lesson One: Well Balanced

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  1. Lesson One: Well Balanced The Learning Kitchen

  2. What’s Wrong in the Kitchen? • Dirty food prep area • Frozen meat thawing on counter • Refrigerator door left open • Perishable food left out of refrigerator • Knife left in sink • Oven mitt on burner • Pot handle hanging over edge of stove

  3. Food Safety • What causes a food borne illness? • Bacteria and germs may get into our food and can make us sick. • Not all germs and bacteria make us sick, but certain kinds do.

  4. Fight BAC!

  5. Healthy Starts With Hand Washing! • The most effective way to remove germs is to… • Wash your hands with warm water and soap for at least 20 seconds • When should you wash you hands? • Before and after food prep • After playing with pets • After playing outside • After using the bathroom

  6. MyPlate

  7. Fruits What are some more fruits?

  8. Vegetables Can you think of anymore?

  9. Protein What else is a protein?

  10. Grains What other grains can you think of?

  11. Dairy What else is in the dairy food group?

  12. The Learning Kitchen Lesson Two:Fruit, Veggies, & Vitality

  13. Why Should we Eat More Fruits and Vegetables? • Phytochemicals • Fruits and vegetables get their color from different phytochemicals • Eat the rainbow • Fiber

  14. How can you add more fruits and vegetables to your meals? • Fruit on your cereal • 100% fruit juice with breakfast • Yogurt with fruit mixed in • Try two different vegetables with dinner • Fruits and vegetables as snacks: • Cut up with dip • Canned, fresh, or frozen, they all count! • Anymore suggestions?

  15. Physical Activity • How much physical activity do kids need? • 60 minutes each day • What do you like to do for activity?

  16. Physical Activity • Aerobic Activity: increase heart rate and breathing • Examples: Biking, running, swimming • Strength Activity: builds and maintains muscles and bones • Examples: lifting weights, carrying groceries • Activities for Flexibility: increase range of joint movement • Examples: yoga, gentle stretching, dancing

  17. Jeopardy

  18. The Learning Kitchen Lesson Three: Go-To Grains

  19. What is a Grain? • Bread • Rice • Pasta • Crackers • Oatmeal • Barely • Tortillas • Popcorn

  20. The Whole Story • What is a whole grain? • Contain entire kernel • What are the benefits of a whole grain? • More nutrients than refined • How much do you need in one day? • At least half of your grains should be whole

  21. Which One is Whole Wheat? White Bread Whole Wheat Bread

  22. The Learning Kitchen Lesson Four: Sweet Enough

  23. What are added sugars? • Sugars and syrups added to food during processing or preparation • What are some examples? • Soda • Cakes, cookies, pies • Fruit and energy drinks • Ice cream • Candy

  24. What are natural sugars? • Sugars naturally occurring in foods • Examples Include: • Milk • Fruit • Vegetables

  25. Why Limit Added Sugar? • Added sugar foods are sometimes: • High in fat • Low in vitamins and minerals • Adds calories without adding nutrients

  26. Find the Sugars • Brown Sugar • Corn Sweetener • Dextrose • Fructose • Fruit Juice concentrate • Glucose • High-fructose corn syrup • Honey • Invert sugar • Lactose • Malt syrup • Maltose • Molasses • Raw sugar • Sucrose • Syrup • Table sugar

  27. The Learning Kitchen Lesson Five: Strong and Healthy

  28. Strong and Healthy

  29. Sources of Calcium

  30. Sources of Vitamin D • Food sources: • Fatty fish like salmon, tuna, and mackerel • Cheese • Egg yolks • It is also added to foods like most milk, cereals, and some juices and yogurt

  31. The Learning Kitchen Putting It All Together Lesson Six: Putting it all Together

  32. What are the SIX categories of Nutrients? • Fat • Carbohydrates • Protein • Vitamins • Minerals • Water • Why do we need these nutrients?

  33. Sources of Protein • Eggs • Poultry (chicken and turkey) • Beans • Seafood • Meats • Nuts • Seeds

  34. Why should you Plan Ahead? • Save time and money at the store • Sticking to a list can save money • Ensure balanced meals • Save time at home

  35. Plan your own Meals/Snacks • Healthy choices • Quick to prepare • Delicious • Breakfast should include 3 food groups • Snacks should include 2 food groups

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