Drexel University, CC Evaluation Lesson Plan, MyPlate, revised 7/16, 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. 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

1. Lesson Introduction

Drexel University, CC Evaluation Lesson Plan, MyPlate, revised 7/16, Page 2

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.

Drexel University, CC Evaluation Lesson Plan, MyPlate, revised 7/16, Page 3

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

Drexel University, CC Evaluation Lesson Plan, MyPlate, revised 7/16, Page 4

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, 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 Evaluation Lesson Plan, MyPlate, revised 7/16, 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 Facts

Serving Size 1 cup Servings Per Container 8

Amount Per Serving Calories 250 Calories from Fat

60 Total Fat 7.5g

Saturated Fat 1.8g Polyunsaturated fat 2g

Cholesterol 93mg Sodium 461mg Potassium 288mg Total Carbohydrate 16g

Dietary Fiber <1g Protein 28g

Vitamin A 16% Vitamin C 42% Calcium 35% Iron 72% * Percent daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories: 2,000 2,500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Potassium 3,500mg 3,500mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Protein 50g 65g

Drexel University, CC Evaluation Lesson Plan, MyPlate, revised 7/16, 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 Facts

Serving Size 1 cup Servings Per Container 10

Amount Per Serving Calories 77 Calories from Fat

27 Total Fat 3g

Saturated Fat .6g Polyunsaturated fat 1.1g

Cholesterol 12mg Sodium 193mg Potassium 195mg Total Carbohydrate 6.6g

Dietary Fiber 2.2g Protein 6g

Vitamin A 69% Vitamin C >100% Calcium 30% Iron 83% * Percent daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories: 2,000 2,500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Potassium 3,500mg 3,500mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Protein 50g 65g

Drexel University, CC Evaluation Lesson Plan, MyPlate, revised 7/16, 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

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

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, Vegetables, Dairy, Protein 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