Extension Human Nutrition

Suggestions for Module 2:
Eating Healthy -
What Types of Food to Use in Moderation Each Day

Background Information for Leaders

Physical Activities

Cooking Demonstration and Food Tastings

Scripted Presentation Slides / Overheads

Handouts

Interactive Games / Discussions

Take-home Challenge: Goal-setting and Action Steps

Evaluation


 Leader Background Information for
Module 2: Eating Healthy –
What Types of Food to Use in Moderation Each Day

  • If desired, focus on one type of lean protein food during six sessions. Discuss nutrients and ounce equivalents / serving sizes for each type of food and ways to minimize saturated fat, cholesterol and sodium content during preparation. Also discuss (and consider demonstrating) appropriate cooking methods that can be used, such as braising, broiling, stewing, grilling, microwaving, pan-broiling, pan-frying or roasting. For example, you may wish to focus on these protein foods during six sessions:
    1. Cooked dried beans and peas;
    2. Lean red meats, including beef, pork, lamb, buffalo, goat and wild game;
    3. Lean poultry, including chicken, turkey, ostrich, emu and wild fowl;
    4. Fish;
    5. Eggs; and
    6. Nuts, seeds and soy.
       
  • Another approach to teaching this module would be to focus your sessions discussing and demonstrating how to select and / or prepare: all kinds of foods with little or no added sodium; foods with little or no saturated fats, cholesterol and trans fats; and / or healthy sweet foods with little or no added sugar or saturated fat.
  • If desired, learn more about beans and dry peas and lentils by reviewing the web sites, www.beansforhealth.org and www.pea-lentil.com These sites have multiple resources, including many recipes. The 13 page pdf file, Vegetable of the Month: Dried Beans by the Centers for Disease Control and Prevention, and a similar 14 page pdf file, Singing the Praises of Beans, by Alice Henneman, University of Nebraska Cooperative Extension Service include pictures of dry beans and recipes.

 Potential Physical Activities for
Module 2: Eating Healthy –
What Types of Food to Use in Moderation Each Day

Bean Relay Race
Share a Snack Race
Whole Grains Relay Race


Potential Cooking Demonstration and Food Tastings for
Module 2: Eating Healthy-
What Types of Food to Use in Moderation Each Day

  • Photocopy taste testing recipes, with nutrient analysis, for participants (and additional recipes as desired.) Feature cooking demonstrations that show how to reduce fat, such as in blotting and rinsing ground beef, skimming fat from broth, cooking without added fat, or removing skin from chicken. Taste-test a variety of lean protein foods and products low in fat, low in sodium, and with little or no added sugar. See suggestions that follow:

Presentation Suggestions for Module 2: Eating Healthy -
What Types of Food to Use in Moderation Each Day

 

Presentation Script/Speaker Notes
Powerpoint slide show format
Flip Chart / Easel format


 Potential Handouts for Module 2: Eating Healthy -
What Types of Food to Use in Moderation Each Day

General

Eat less fat, Eat less sodium, Eat fewer calories, Eat more fiber—2 pages Eating Healthy Saves You Money—2 sided bookmarks
Steps to a Healthier You: A Summary of the 2005 Dietary Guidelines for Americans and the Food Guide/ Mypyramid—8 pages A Health-full Plate—An easy-to-use visual guide for making food choices. Let MyPyramid guide your food choices. (2 pages: Picture plate on side 1; Text plate on side 2)
New Dietary Guidelines: An Overview—1 page  Mastering MyPyramid—2 pages


Meat and Beans Group

Lean Meat and Beans Group—4 pages


Beans, Nuts, Seeds, Soy

Beans in MyPyramid, and for Health—4 pages Dining on a Dime Cook’s Corner: Dried Bean Soup Mix in a Jar, Bean Bonus—2 pages
Eating Vegetable Proteins the Healthy Weigh—1 page Enjoying Legumes: 3 steps for success—1 page
Flax Seed in Home Cooking—3 pages Legumes Are…, How to Prepare Beans—2 sided bookmarks
Low-cost meal: Red Beans and Rice—1 page Soy: Plant-based Protein of Choice—1 page
Nutritional Power of Sunflower Seeds—4 pages Nuts: They’re Back, and Better than Ever—1 page
Recent Facts about Flax—2 pages Roasted Pumpkin Seeds—1 page
Nutrition in Every Handful: Nutrients in 1 Ounce of Tree Nuts and Peanuts—2 pages


Meat

12 Delicious Ways to Enjoy Nutrient-Rich Lean Beef—1 page Enjoying Legumes: 3 steps for success—1 page
Keep your Dinner Portions in Check, and Your Lean Meats Lean—1 page Lean Beef Cookery, and Mastering Marinades—1 page
Lean Meat is Good to Eat—1 page Meat: Protein and So Much More—1 page
Moderation Advised When Eating Fish—3 pages Reducing Fat in Cooked Ground Beef—3 pages


Fats

2005 Dietary Guidelines for Fats—1 page Enjoy Eating Less Fat—1 page
High Blood Cholesterol: What you need to know—6 pages New Numbers for Omega-3 Fats—1 page
Omega-3s: Fats You Should and Can Eat (4 page fact sheet) (2 page summary) Straight Facts about Fat and Cholesterol—1 page
Tasty & Frugal Low Fat Food—1 page Trans Fat: What’s a Consumer to Know, and Do?—2 pages


Salt / Sodium / Added Sugar

2005 Dietary Guidelines for Sodium and Potassium—1 page Dietary Sugar and Alternative Sweeteners—4 pages
Dining on a Dime: Are soft drinks making our figures soft?—1 page Don’t Salt It: Herb and Spice It!—2 pages 
Easy Ways to Add Flavor(without salt)—1 page  How Much Salt? and Added Sugar in Some Foods (per serving)—2 pages
Managing High Blood Pressure—2 pages Straight Scoop about Sugar on Labels—1 page

 Potential Interactive Games/Group Discussions for
Module 2: Eating Healthy -
What Types of Food to Use in Moderation Each Day


Take-Home “Challenge” for
Module 2: Eating Healthy -
What Types of Food to Use in Moderation Each Day

 

Challenge


Evaluation for
Module 2: Eating Healthy —
What Types of Food to Use in Moderation Each Day

 

Leaders — if this is an FNP program, you will need to also complete a FNP program activity sheet for each session.

Participant Survey
Leader Survey