Creating Enticing and Healthy Meals and Snacks Darcy Miller Vicky Boyce, MS, RD Oregon Department of Education

Creating Enticing and Healthy Meals and Snacks

Darcy MillerVicky Boyce, MS, RD

Oregon Department of Education

Getting to know You

• Introduce yourself to others:– Your first name– Shake hands with left hand; or do elbow bump or fist

pump (whatever you’re comfortable with)– Use one of the Key words in a sentence

“Fantastic” “Awesome” “Sweet”

“Incredible” “Fabulous”

Goals & Outcomes of Session• To focus on general good nutrition

information• Learn basics of planning healthful meals /

snacks• Work in groups to create a menu cycle which

you may take back to your program at the end of the session today

• Receive resources to help plan more nutritious meals / snacks and to add variety to your menus

• Types and amounts of foods to eat

MyPyramid helps you plan …

• Getting enough physical activity

http://food.unl.edu/web/fnh/educational-resources, Alice Hennemanwww.mypyramid.gov

http://food.unl.edu/web/fnh/educational-resources

http://food.unl.edu/web/fnh/educational-resources, Alice Henneman


MyPyramid: Fruits MyPyramid: Fruits

• For meals ½ cup total• For Snacks ¾ cup total



MyPyramid: VegetablesMyPyramid: Vegetables• For meals ¼ - ½ cup• For snacks ¾ cup

Note this equivalent: • 2 cups raw leafy greens =

1 cup of vegetable



Portion sizes: ½ and 1 cup

1 cup = 1 baseball

½ cup = ½ baseball



When it comes to fruits & veggies …

“For optimum health, scientists say eat a

rainbow of colors. Your plate should look like a

box of Crayolas.”

~ Janice M. Horowitz,TIME, January 12, 2002



MyPyramid: Dairy productsMyPyramid: Dairy products

• Consume equivalent of 1 cup or 8 oz milk for meals and snacks of fat-free or low-fat milk or equivalent milk products

Equivalents: • 8 oz. milk• 1 cup yogurt

• 1½ oz. natural cheese• 2 oz. processed cheese



Save calories by switching to a lower fat milk!

Whole

165calories

165calories

Caloriessaved:

2%

125calories

125calories

401%

100calories

100calories

65

Fat Free

85calories

85calories

80http://food.unl.edu/web/fnh/educational-resources, Alice Henneman


MyPyramid: GrainsMyPyramid: Grains• 1 ounce equivalent

– Choose mostly whole grain products

Equivalents: • 1 slice bread• ½ cup cooked pasta, rice or cereal • 1 cup ready-to-eat cereal



An “ounce-equivalent” fromthe Grain Group is about ...

½ cup cookedrice, pastaor cereal

1 slice bread

5 crackers

1 cup dry cerealhttp://food.unl.edu/web/fnh/educational-resources, Alice Henneman


Examples of whole grains

• Whole wheat • Whole oats/oatmeal • Whole grain corn • Brown & wild rice • Whole rye • Whole grain barley • Buckwheat • Tritacale • Bulgur• Millet • Quinoa • Sorghum



MyPyramid: Meat & beansMyPyramid: Meat & beans• Eat 2ounce-equivalents for meals• Eat 1 ounce-equivalents for snacks• Choose lean meat and poultry. • Vary your choices – more fish, beans, peas,

nuts and seeds.

Equivalents:• 1 oz. meat, poultry or fish •½ oz. of nuts or seeds• ¼ c. cooked dry beans or peas

• 1 tablespoon peanut butter

•1 egg



• 1 ounce meat, chicken or turkey, or fish

• 1 egg• 1 tablespoon peanut

butter• ½ ounce nuts• ¼ cup dry beans

1 ounce-equivalents:



Portion sizes: Cheese

1½ ounces* of natural cheese = 6 dice*Equivalent to 1 cup milk; 2 oz. processed cheese (8 dice) also are equivalent to1 cup milk


• Because oils contain essential fatty acids, MyPyramid includes an oil allowance.

• Recommended oil intake ranges from 3 to 7 teaspoons daily based on age, gender and physical activity.


Portion sizes:1 teaspoon & 1 tablespoon

1 teaspoon = the tip of a thumb to the first

joint

1 tablespoon = 3 thumb tips


The best food “buys” are foods with:

No added sugar

The least amount of fat, especially

solid fathttp://food.unl.edu/web/fnh/educational-resources, Alice Henneman

These words mean added sugar

• Brown Sugar • Corn Sweetener • Corn Syrup • Dextrose • Fructose • Fruit Juice

Concentrates

• Glucose • High-fructose Corn

Syrup • Honey • Invert Sugar • Lactose • Maltose • Malt Syrup • Molasses • Raw Sugar • Sucrose • Sugar • Syrup

http://mypyramid.gov/pyramid/discretionary_calories_sugars.html

Foods high in solid fats include:

• Many cheeses • Creams • Ice creams • Well-marbled meat cuts• Regular ground beef • Bacon • Sausages • Poultry skin • Many baked goods, such as cookies,

crackers, donuts, croissants

http://mypyramid.gov/pyramid/discretionary_calories_fats.html

Watch Out Watch Out for Portionfor PortionDistortion!Distortion!

Watch Out Watch Out for Portionfor PortionDistortion!Distortion!

Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion

Chocolate chip cookie

Guess the calorie difference!

220 calories!

20 Years Ago

1.5 inch diameter

Today

3.5 inch diameter

55 calories 275 calories

Soda


85 calories

20 ounces

Today

6.5 ounces

20 Years Ago

250 calories

165 calories!


Cheeseburger

590 calories

20 Years Ago Today

333 calories

257 calories!

20 Years Ago

5 cups

Popcorn

Today

11 cups


270 calories 630 calories

360 calories!

A final word on portion control

“Never eat more than you can

lift.” ~Miss Piggy

“Never eat more than you can

lift.” ~Miss Piggy


ACTIVITY

1. Divide into groups2. Each group will get a flip chart page; each group

will be assigned a food group 3. Using what you have learned today about food

groups, brainstorm menu food items that are healthy, kid friendly and readily available

4. Write your ideas on the poster paper at your table

5. Choose the person who had the largest number of children in their program to be the scribe and reporter

IDEAS TO STARTFRUIT GROUP – Apple slices with peanut butter

Vegetable Group – Broccoli Crowns with sour cream dip

Grain/Bread Group – Goldfish Crackers

Meat Group – Bean Dip with Corn Tortilla Chips

Dairy Group – Yogurt and Fresh Strawberries

Documents

Creating Enticing and Healthy Meals and Snacks Darcy Miller Vicky Boyce, MS, RD Oregon Department of Education