Lesson 2

Planting Your Feet

Lesson Goal:To encourage a variety of plant-based foods, including whole grains, fruits, and vegetables, every day.

Lesson Objectives:

  • Participants will demonstrate an understanding of the basic principles of healthy eating as represented by MyPyramid.
  • Participants will demonstrate an understanding of and appreciation for the importance of varied colors of fruit and vegetable selections.
  • Participants will demonstrate an understanding of the benefits of fiber and where to find it.

Materials:

  • Instructor and participant notebooks.
  • Pens.
  • Name tags.
  • MyPyramid and Food Guide Pyramid posters.
  • Electric burner.
  • Extension cord.
  • Large pan.
  • Cutting board.
  • Chef’s knife.
  • Colander
  • Hand towels
  • Groceries.
  • Plastic plates, plastic flatware, and napkins.

Introduction ~ 10 minutes

  • Welcome participants back to the People’s Kitchen.
  • Ask participants if they tried the recipe at home during the past week. If so, ask how it went, and if they did anything different.
  • Ask participants to recall what we discussed last week, and what they found useful.

Cooking and Food Safety ~ 15 minutes

  • Begin cooking Chinese Style Veggies and Rice. Showcase how different cuts of vegetables can make food more attractive. While cooking, ask what other foods they might use in this recipe. Get a volunteer to help cut the broccoli and garlic while making the soy sauce mixture.

Nutrition ~ 25 minutes

  • Ask why eating healthy is important. Some responses may include: disease prevention, disease control, better quality of life, weight management, increased energy, or serving as a good role model for kids.
  • Ask for some of the reasons we may not always make the best food choices. Some responses may include: taste, cost, time, social events, fad diets, or conflicting research.
  • Segue into MyPyramid as a guide to our daily food choices. Ask participants if they have seen the new MyPyramid.
  • Ask how the MyPyramid looks different from the old Food Guide Pyramid.
  • Ask what these different features of MyPyramid might mean. Examples are: the stair-climbing man represents an active lifestyle, or that the vertical bands represent that all food groups are important for good health.
  • Review the MyPyramid food groups and features, allowing participants to make connections with foods they might typically eat. For instance: whole wheat bread and glazed donuts are both in the grain group, but the whole wheat bread is a healthier choice than the donut for many reasons.
  • Assure participants that the MyPyramid does not forbid any food, but that it encourages us to actively make smart food choices.
  • Introduce today’s food groups: grains, vegetables, and fruits. Ask what participants notice about the size of these food groups on the MyPyramid.
  • Ask what the benefits are to eating the recommended amounts of the grains, vegetables, and fruit groups. Responses may include: fiber, vitamins, minerals, antioxidants, phytochemicals, low in fat, low in calories, no cholesterol, or low in sodium.
  • Ask what the benefits of fiber are. Responses may include: regularity, lowering cholesterol, satiety, control of blood sugar, and prevention of intestinal diseases by acting like a scrub brush.
  • Ask participants what kind of grains have more fiber. Discuss the difference between white enriched and whole grains. Ask how we can make sure we are getting 100% whole grain.
  • Ask how we can tell we are getting a good amount of vitamins and minerals through our fruits and vegetables. Ask participants to think of examples of nutrient rich veggies and fruits with bright colors.
  • Ask how we can save money when buying produce. Responses may include: buying in season, buying in bulk if cheaper, buy unprepared veggies and fruits, look for ads and specials, and buy canned or frozen.
  • Discuss the advantages and disadvantages between canned, fresh, and frozen produce.
  • Now that we know why fruits and vegetables are important, and how to save money on them, ask for ideas on how we can get more fruits and vegetables in a typical day.

Wrap Up ~ 5 minutes

  • Ask how the ingredients we have used match the principles of MyPyramid.
  • Challenge participants to adopt some of their own ideas for including more fruits and vegetables each day.
  • Encourage participants to look at their grain products at home to see if they have 100% whole grains.
  • Issue class reminders and dismiss class