Cooking Club Lesson Plan I. - Drexel University for websi… · Drexel University, CC-2 MyPlate...
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Drexel University, CC-2 MyPlate Lesson Plan-Eval revised 6/19, Page 1
Cooking Club Lesson Plan
MyPlate Grades 6-12 I. Lesson Objectives:
A. Students will identify MyPlate food groups and examples of foods from each group. B. Students will explain the components of building a healthy eating style. C. Students will identify foods high in solid fats, added sugars and salt.
II. Behavior Outcomes:
A. Make half your plate fruits and vegetables, at least half your grains whole grains, and switch to fat-free or low-fat milk and milk products.
B. Maintain appropriate calorie balance during each stage of life. C. Limit foods high in fat, sodium and added sugar.
III. Pennsylvania Educational Standards: A. 11.3 Food Science and Nutrition B. 1.6 Speaking and Listening C. 10.1 Concepts of Health D. 10.2 Healthful Living E. 10.4 Physical Activity
IV. Materials
A. Handouts– “MyPlate Daily Checklist” from www/choosemyplate.gov, copies of recipe B. Optional Handouts – Other appropriate handout with MyPlate food groups C. Additional Activities - “Get to Know MyPlate Food Groups” D. MyPlate Graphic Poster E. Optional- reinforcement that conveys the appropriate nutrition message F. Hand wipes, gloves, hairnets/head coverings, aprons, tablecloth G. Food and cooking supplies needed for recipe H. Paper products needed for preparing and serving recipe (i.e. plates, bowls, forks,
spoons, serving utensils, etc.) I. Ten Tips Sheet: 10 tips to a great plate
V. Procedure: Text in italics are instructions for the presenter, non-italicized text is the
suggested script. A. Introductory
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1. Lesson Introduction a. Introduce yourself and the nutrition education program/organization presenting
the lesson. b. Review previous lesson. c. Briefly introduce the lesson topic and recipe that will be prepared.
Explain that in this lesson, students will be learning how to eat healthfully according to MyPlate. They will learn what foods are in each food group and how to use MyPlate to build a healthy meal.
B. Developmental 1. Discussion of lesson topic
a. Post the MyPlate Graphic for all students to see. Referring to the graphic, discuss the following points: i. The MyPlate symbol reminds us that everything we eat and drink is
important in building a healthy eating style. We should focus on variety, amount and nutrition (a) Variety – Eat a variety of foods from all food groups every day to get the
nutrients your body needs (b) Amount – Eat the right amount of calories for you based on your age,
gender, height, weight, and physical activity level. (c) Nutrition – Building a healthy eating style can help to get the nutrients
your body needs, help to maintain a healthy body weight, and help to reduce the risk of diseases such as heart disease, diabetes, and cancer.
ii. Using the MyPlate Graphic, review each food group and ask students to name foods from each food group and reinforce the following points for each food group: (a) Fruits – Choose fresh, frozen, or canned, preferably in its own juice or in
water. When enjoying fruit juice, opt for 100% fruit juice. (b) Vegetables – Any vegetable or 100% vegetable juice counts in this group.
Choose a variety of vegetables every day. Make half your plate fruits and vegetables. Vegetables can be grouped into different types of vegetables based on their nutrient content: dark-green, starchy, red and orange, beans and peas, and other vegetables.
(c) Grains – At least half of your grains should be whole grains. Grains are divided in two groups: whole grains and refined grains. Whole grains include the entire grain kernel and provide fiber and nutrients that refined (processed) grains lose in processing. Most refined grains are enriched with the vitamins and minerals, but not with the fiber.
(d) Protein – Choose a variety of protein foods including, lean meats, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds. Once again, choosing a variety of protein foods throughout a week can improve nutrient intake and have health benefits.
(e) Dairy – Move to low-fat or fat-free dairy products. The Dairy group includes foods that are made from milk and retain their calcium content.
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This group also includes calcium-fortified soy milk, almond, coconut, and rice milks.
iii. MyPlate also recommends that we cut back on foods with saturated fats, added sugars, and that are high in salt. Ask students to name foods that fit into these categories.
b. Distribute the “MyPlate Daily Checklist” Handout from www.choosemyplate.gov. Review the following points from the first page of the checklist: i. Everything you eat and drink matters ii. Choose a variety of foods and beverages from each food group, and make
sure that each choice is limited in saturated fat, sodium, and added sugars. iii. Start with small changes to make healthier choices. Each small change is a
win! MyPlate calls each healthy choice, “MyWins.” iv. The amounts of each food group that is listed on the Daily checklist is based
on a 2000 calorie diet. v. Be active your way: children 6 to 17 years old should move at least 60
minutes every day. 2. Discussion of Electric Skillet and Safety Tips
a. Show students the electric skillet that will be used and explain how to use an electric skillet. i. Place skillet on dry, level, and heat-resistant surface ii. Insert heat control probe into skillet so electrical pin(s) on the skillet are fully
inserted into the heat control. iii. Connect cord to outlet. iv. Turn heat control to desired temperature. Pilot light goes off when desired
temperature is reached. v. Cook food and adjust temperature accordingly. Skillet is non-stick. Little or no
oil is needed. vi. Turn off heat control when done cooking. Unplug heat control from skillet
and outlet. b. Safety Tips
i. To connect: always attach heat control to skillet first, and then plug cord into outlet. To disconnect: turn off control first and then remove plug from outlet.
ii. Make sure skillet is on a dry, level, and heat-resistant surface. iii. Do not touch hot surfaces. Use handles and cooking utensils at all times. iv. Do not immerse control, cord, or plug into liquid or water. v. Do not let cord hang over edge of counter or touch hot surfaces. vi. Do not operate with damaged cord or plug. Do not operate if legs are
cracked. vii. Do not move when it contains hot oil or any other liquid. Don’t overfill the
skillet to avoid the event of hot liquid overflowing. viii. Unplug and allow skillet to cool before cleaning.
3. Cooking Activity a. Distribute copies of recipe to students. Suggested recipes are provided but may
be altered as needed. When selecting a recipe, choose recipes that have
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ingredients from at least three food groups and can be prepared within the allotted time.
b. Review the ingredients and instructions for preparing the recipe. c. Remind students of food safety guidelines and proper cooking equipment use. d. Involve students in food preparation and cooking. Choose volunteers and assign
each student a task or have groups of students take turns assisting. e. Discuss the following points while cooking:
i. Have students identify in which food group each ingredient belongs. ii. Grades 9-12: Discuss the nutrients that are found in the ingredients.
f. Provide each student with a sample sized portion of the recipe to taste. 4. Additional activities: may be used with students who are not participating in cooking
or as a follow-up activity a. MyPlate Daily Checklist
i. Have student fill in the back page of the hand out. Have them record the foods they ate yesterday in the correct food group. Have students calculate the amount of each food group they had to determine if they reached their target.
b. Get to Know MyPlate Food Groups (a) Grades 6-8 – Have students work alone or in groups to complete page 1
of this worksheet. Review the correct answers. (b) Grades 9-12– Have students work alone or in groups to complete both
sides of this worksheet. Review the correct answers.
C. Conclusion 1. Review take-away messages from lesson.
a. Review the food groups and a few examples of foods in each group b. Have students explain the components of building a healthy eating style
i. Variety, Amount, and Nutrition c. Have students give examples of foods that are high in solid fats, added sugars,
and/or salt 2. Distribute the reinforcement (optional), read the message and/or explain the reason
why they are receiving the reinforcement. 3. Distribute Ten Tips Fact Sheet (or other appropriate fact sheet) and encourage
students to share it with their families. 4. Thank the students for their participation and answer any question they may have.
Drexel University, CC-2 MyPlate Lesson Plan-Eval revised 6/19, Page 5
Hawaiian Chicken Breasts Serving Size: 1 cup Yield: 8 servings Time: 45 minutes Ingredients:
4 cups precooked chicken strips 2 ounces pasteurized eggs ¾ cup bread crumbs 1 teaspoon salt 1 cup pineapple juice 2 tablespoons lemon juice 1 tablespoon cornstarch
Instructions: 1. Dip chicken in egg, roll in bread crumbs. Season with salt
2. Spray pan with nonstick spray. Brown the chicken. 3. Add juices, cornstarch, and sugar to skillet.
4. Cover and simmer for 20-25 minutes. Note: Brown rice may be served along with this dish. Cook according to directions on package. Source: Quick Meals for Healthy Kids and Busy Parents, p. 46 By Sandra K Nissenberg, M.S., R.D., Margaret L. Bogle, Ph.D., R.D., and Audrey C. Wright, M.S., R.D.
Nutrition Information Per Serving: Calories: 250 Sodium: 461mg Total Fat: 7.5g Dietary Fiber: <1g Saturated Fat: 1.8g Protein 28g Cholesterol: 93mg
Drexel University, CC-2 MyPlate Lesson Plan-Eval revised 6/19, Page 6
Sesame Chicken Serving Size: 1 cup Yield: 10 Servings Ingredients:
o 1 tablespoon sesame seeds o Nonstick cooking spray o 2 cups precooked chicken strips o 2 cups snow peas o 1 red bell pepper, cubed o 1 green bell pepper, cubed o 2 1/2 tablespoons low-sodium soy sauce o 2 tablespoons water o 1 1/2 teaspoons brown sugar o 1/4 teaspoon ground ginger o 2 green onions, sliced
Instructions: 1. Spray skillet. Add chicken and heat through. 2. Add snow peas and peppers; stir fry 3-4 minutes. 3. In small bowl, combine soy sauce, water, brown sugar, and ginger. Add to skillet. 4. Cook for 5 minutes over medium heat. Sprinkle green onions and sesame seeds and serve. Note: Brown rice may be served along with this dish. Cook according to directions on package. Source: More Matters Your Plan to Eating More Cookbook, pg. 40 www.fruitsandveggiesmorematters.org
Nutrition Information Per Serving: Calories: 77 Potassium: 195mg Total Fat: 3g Dietary Fiber: 2.2g Saturated Fat: 0.6g Protein: 6g Cholesterol: 12mg
Drexel University, CC-2 MyPlate Lesson Plan-Eval revised 6/19, Page 7
Skillet Apple Chicken Serving Size: ½ cup Yield: 10 servings Time: 30 minutes Ingredients: � 1 ½ Tablespoons extra virgin olive oil � 2 cups precooked chicken strips � 1 Golden delicious apple –cored and thinly sliced � 1 Gala apple – cored and thinly sliced � 1 teaspoon garlic powder � 1 teaspoon black pepper � ½ teaspoon cinnamon � ¼ teaspoon ginger � 1/8 teaspoon allspice � 1/8 teaspoon nutmeg � 1 teaspoon tarragon Instructions:
1. Heat oil in skillet over medium-high heat. Add chicken and heat through. 2. Gradually stir apples into the skillet. 3. Add spices. 4. Continue cooking for fifteen minutes or until apples are tender.
Source: www.allrecipes.com
Nutrition Information Per Serving: Calories: 130 Sodium: 180mg Total Fat: 6g Dietary Fiber: 1g Saturated Fat: 1g Sugars: 5g Cholesterol: 40mg Protein: 14g
MyPlate Daily ChecklistFind your Healthy Eating Style
United States Department of Agriculture
Drink and eat less sodium, saturated fat, and added sugars. Limit:
• Sodiumtolessthan2,200 milligramsaday.
• Saturatedfatto22 gramsaday.
• Addedsugarsto50 gramsaday.
2 1/2 cups
Vary your veggies
Chooseavarietyofcolorfulfresh,frozen,andcanned vegetables—makesuretoincludedarkgreen,red,andorangechoices.
Vegetables
3 cups
Move to low-fat or fat-free milk or yogurt
Choosefat-freemilk,yogurt,andsoybeverages(soymilk)tocutbackonyoursaturatedfat.
Dairy
2 cups
Focus on whole fruits
Focusonwholefruitsthat arefresh,frozen,canned,ordried.
Fruits
5 1/2 ounces
Vary your protein routine
Mixupyourproteinfoods toincludeseafood,beansandpeas,unsaltednutsandseeds,soyproducts,eggs,andleanmeatsandpoultry.
Protein
6 ounces
Make half your grains whole grains
Findwhole-grainfoodsbyreadingtheNutritionFactslabelandingredientslist.
Grains
Be active your way: Children6to17yearsoldshouldmoveatleast60 minuteseveryday.Use SuperTracker to create a personal plan based on your age, sex, height, weight, and physical activity level.
SuperTracker.usda.gov
Everythingyoueatanddrinkmatters.Findyourhealthyeatingstylethatreflectsyourpreferences,culture,traditions,andbudget—andmaintainitforalifetime!Therightmixcanhelpyoubehealthiernowandintothefuture.Thekeyischoosingavarietyoffoodsandbeveragesfromeachfoodgroup—and making sure that each choice is limited in saturated fat, sodium, and added sugars.Startwithsmallchanges—“MyWins”—tomakehealthierchoicesyoucanenjoy.
Food Group Amounts for 2,000 Calories a Day
Limit
Foodgrouptargetsfora2,000calorie*patternare:
2 cups1cupoffruitscountsas• 1cupraworcookedfruit;or• 1/2cupdriedfruit;or• 1cup100%fruitjuice.
2 1/2 cups 1cupvegetablescountsas• 1cupraworcookedvegetables;or• 2cupsleafysaladgreens;or• 1cup100%vegetablejuice.
6 ounce equivalents 1ounceofgrainscountsas• 1slicebread;or• 1ounceready-to-eatcereal;or• 1/2cupcookedrice,pasta,orcereal.
5 1/2 ounce equivalents1ounceofproteincountsas•1ounceleanmeat,poultry,orseafood;or•1egg;or•1Tbsppeanutbutter;or• 1/4cupcookedbeansorpeas;or•1/2ouncenutsorseeds.
3 cups1cupofdairycountsas• 1cupmilk;or• 1cupyogurt;or• 1cupfortifiedsoybeverage;or•11/2ouncesnaturalcheeseor2ounces processedcheese.
MyPlate Daily ChecklistWritedownthefoodsyouatetodayandtrackyourdailyMyPlate,MyWins!
Writeyourfoodchoicesforeachfoodgroup
Didyoureachyourtarget?
Limit: • Sodiumto2,200 milligramsaday. • Saturatedfatto22 gramsaday.• Addedsugarsto50 gramsaday.
Be active your way:• Children6to17yearsoldshould moveatleast60 minutes everyday.
Y
N
Y
N
Y
N
Y
N
Y
N
Y N
Track your MyPlate, MyWins
Fruits
Vegetables
Grains
Protein
Dairy
Limit
Activity
Center for Nutrition Policy and PromotionJanuary 2016
USDA is an equal opportunity provider and employer.
MyWins
*This2,000caloriepatternisonlyanestimateofyour needs.Monitoryourbodyweightandadjustyour caloriesifneeded.
Y N
Get to Know MyPlate Food Groups Name __________________________________________________________________ Date ________________ Directions: Look at the list of foods below and write them in the correct food group.
Grains Vegetables Fruits Dairy Protein Foods Added Sugars &/ or Saturated Fats
Avocado Peanut Butter Frozen Yogurt Brown Rice Collard Greens
Soda Strawberry Milk Banana Oatmeal Potato Bread
Cupcake Almond Milk Asparagus Swiss Cheese Kale
100% Juice Candy Bar Cauliflower Black Beans Ribs
Granola Prunes Eggs Creamy Dressing Canned Salmon
Blueberry Bagel Sweet Potato Sausage Cream Cheese Nectarine
Bonus Questions
1. Which of the foods listed in the Grains group would be considered Whole Grains?
2. Name the dark green, leafy vegetables in the vegetable section. Which nutrient do these contain? (**Hint: Same nutrient found in Dairy foods and drinks)
3. Name at least three foods listed in the chart that contain healthy oils.
4. List the Protein foods that would be considered “lean” or low in saturated fat.
5. Which foods on the chart contain fiber?
6. Combination foods are ones that include more than one food group. Name the food groups included in each of the combination foods below:
a. Egg and Cheese Breakfast Sandwich
b. Hawaiian Pizza
c. Cheesesteak with peppers and onions
d. Chef Salad with egg, turkey, cheese, lettuce, tomatoes, celery & cucumbers
e. Spaghetti with ground beef, tomato sauce and parmesan cheese
7. In addition to eating a balanced diet from all five food groups that is low in saturated fat and added sugar, what is something else you can do daily to keep your body healthy?
Get to Know MyPlate Food Groups – ANSWER KEY Name __________________________________________________________________ Date ________________ Directions: Look at the list of foods below and write them in the correct food group.
Grains Vegetables Fruits Dairy Protein Foods Added Sugars &/ or Saturated Fats
Brown Rice Oatmeal Potato Bread Granola Blueberry Bagel
Collard Greens Asparagus Kale Cauliflower Sweet Potato
Avocado Banana 100% Juice Prunes Nectarine
Frozen Yogurt Strawberry Milk Almond Milk Swiss Cheese
Peanut Butter Black Beans Ribs Eggs Canned Salmon Sausage
Soda Cupcake Candy Bar Creamy Dressing Cream Cheese
Avocado Peanut Butter Frozen Yogurt Brown Rice Collard Greens
Soda Strawberry Milk Banana Oatmeal Potato Bread
Cupcake Almond Milk Asparagus Swiss Cheese Kale
100% Juice Candy Bar Cauliflower Black Beans Ribs
Granola Prunes Eggs Creamy Dressing Canned Salmon
Blueberry Bagel Sweet Potato Sausage Cream Cheese Nectarine
Bonus Questions
1. Which of the foods listed in the Grains group would be considered Whole Grains? Brown Rice, Oatmeal, Granola.
2. Name the dark green, leafy vegetables in the vegetable section. Which nutrient do these contain?
(**Hint: Same nutrient found in Dairy foods and drinks) Collard Greens, Kale. Calcium
3. Name at least three foods listed in the chart that contain healthy oils. Avocado, Peanut Butter, Canned Salmon
4. List the Protein foods that would be considered “lean” or low in saturated fat.
Peanut Butter, Black Beans, Eggs, Canned Salmon (Note that Peanut Butter and Salmon are high in healthy, “unsaturated fat”)
5. Which foods on the chart contain fiber?
Brown Rice, Oatmeal, Granola, ALL Fruits and Vegetables, Peanut Butter, Black Beans
6. Combination foods are ones that include more than one food group. Name the food groups included in each of the combination foods below: a. Egg and Cheese Breakfast Sandwich
Protein, Dairy, Grains b. Hawaiian Pizza
Grains, Vegetables, Fruit, Dairy, Protein c. Cheesesteak with peppers and onions
Grains, Vegetables, Dairy, Protein
d. Chef Salad with egg, turkey, cheese, lettuce, tomatoes, celery & cucumbers Protein, Dairy, Vegetables
e. Spaghetti with ground beef, tomato sauce and parmesan cheese Grains, Protein, Vegetables, Dairy
7. In addition to eating a balanced diet from all five food groups that is low in saturated fat and added sugar, what is
something else you can do daily to keep your body healthy? 60 Minutes of Physical Activity Everyday