Garden Bites 5 Lesson 3

• Nutrition labels are like a table of contents for food because they tell me what is inside that food.

• Nutrition labels can help me decide if a food is a “go food,” “slow food,” or “whoa food.”

• “Go” foods are foods that are good to eat almost anytime. They are the healthiest ones.

• “Slow” foods are sometimes foods. They aren’t off-limits, but they shouldn’t be eaten every day. At most, eat them several times a week.

• “Whoa” foods are once-in-awhile foods because they are the least healthy and the most likely to cause health problems, especially if a person eats them all the time

• There are often multiple servings in a container; I need to multiply amounts on the nutrition label to reflect how many servings I might really be eating.

• It can take up to 20 minutes for my stomach to tell my brain I feel full! As I eat, my stomach fills up and nerve impulses tell my brain I am full and to stop eating. When I eat too much, my stomach is overly full which can be uncomfortable and tiring. (HE 1.5.16)

• Sometimes hunger can be felt by a rumbling in my stomach, feeling light-headed, of fuzzy thinking. (HE 1.5.16)

• In addition to serving size, I should watch out for too much sodium (salt) on the nutrition label. My body needs some sodium, but too much can be bad for my heart, liver, and kidneys. The American Heart Association recommends 1,500 mg of sodium each day(about 3/4 of a teaspoon). (HE 1.5.10 )

• Sodium can be found in all foods, but packaged foods, prepared foods, and condiments tend to have a lot of sodium so these are “slow” foods. (HE 1.5.10 )

• Proper measurement is key to a successful recipe.

Key Understandings

The Nutrition Label

• Print recipe, The Kitchen Beet, and Mindless Munching

• Familiarize yourself with the recipe

• Prepare the recipe ingredients

• Gather supplies for classroom cooking

• Contact your Garden Educator or Program Manager with any questions

• Have students wash their hands

Materials

Beforehand

MATERIALS QUANTITY

Lemon Parmesan Popcorn recipe 1 per student

Ingredients for the recipe see recipe

Equipment for the recipe see recipe

The Kitchen Beet: Nutrition Label 1 per student

Mindless Munching Worksheet 1 per student

MATERIALS QUANTITY

Introduction10 minutes

Welcome students to the third Garden Bites lesson of the year and spend some time discussing some introductory questions:

• How do you feel when you are hungry?

• How do you feel when you are full?

• How do you decide what foods to eat or buy?

• How do you know what is in these foods?

• Have you ever been snacking eaten the entire package?

Share this lesson’s The Kitchen Beet with the class and have students read aloud, in small groups, or individually. Check for understanding by reviewing (see Key Understandings):

• What is the nutrition label and where can you find it?

• What are some examples of "go, slow," and “whoa” foods?

• What does the serving size on a nutrition label tell us?

• How do you know how many servings are in one container?

• What is sodium and where do you find it?

• How much sodium should you have each day?

Student Activity20 minutes

The focus of the lesson today is for students to practice multiplying the amount of nutrients by the number of servings in the entire container. With calories especially, it can be helpful for students to understand a physical activity equivalent for using up those calories.

Begin with one of the nutrition labels on the students’ Mindless Munching worksheet and scale that nutrition label for the whole package. Students can complete the worksheet individually or in groups.

As a class, discuss what students noticed and how they can use nutrition labels to make informed food choices. Discuss the relationship between calories and energy. Our body needs calories for energy, but eating too many calories — and not burning enough of them off through physical activity — can lead to weight gain. Kids need about 1,600 to 2,200 calories per day and should be physically active for about 60 minutes a day to use these calories.

Conclusion5 minutes

Have student share out key parts of their table topic discussion.

Review the Key Understandings for this lesson.

Students should clean up their stations as needed.

Classroom Cooking25 minutes

The focus of today’s cooking activity should be on proper measuring. Discuss the importance of measurement with the students and demonstrate how to measure some or all of the recipe's ingredients as time allows. Review etiquette and manners students should practice when it comes time to eat. All students should wait to eat until after the class has said the Creed and everyone has been served. Students should also practice a “no thank you” bite before deciding if they like a recipe or not.

Review the recipe with the students and discuss where each ingredient would fit on the Chef’s Plate. After students have all washed their hands, they may begin cooking. Have students divide up the tasks amongst their group members. For example, some members can put the ingredients on a skewer while others begin measuring and assembling the dipping sauce ingredients.

After the recipe is made, have the class say the Garden Bites Creed. Students can then equally distribute food among their group members and enjoy together. Have students discuss the recipe and the following table topic: What influences do friends and family members have on what we eat? (HE 2.5.2)

The Kitchen Beet: Nutrition LabelArticles for the Young Chef

DID YOU KNOW?The nutrition label we see today has been around for 20 years and the FDA is currently proposing a label update.

MAKE IT COUNTYou can’t always believe what you see on the front of the packaging. Always check the nutrition label to know what you are buying.

GET COOKINGSee a simple list of ingredients? Chances are you could easily make that food at home!

• Calories: The units of energy that a food contains. One calorie is the energy equivalent of raising one gram of water one degree Celsius.

• Sodium: Salt in our food that preserves and gives flavor.

• Fiber: A nutrient that cannot be broken down by digestion and therefore aids in digestion.

• List of Ingredients: The list found on the nutrition label that lists all the ingredients in the food from greatest to least by weight.

• Daily Value: How much of each nutrient an adult eating 2,000 calories should consume.

• Low Source: Any nutrient that is less than 5% of the daily value.

• Good Source: Any nutrient that is between 5-20% of the daily value.

• High Source: Any nutrient that is greater than 20% of the daily value.

Vocabulary

It’s What’s Inside that CountsSimilar to a book, nutrition labels are like the table of contents for the food we eat. Nutrition labels are found on every packaged food and are available for many non-packaged foods (ex. fruits, vegetables, bulk items).

Serving SizeThe first thing to read is the serving size and number of servings per container. When looking at the nutrition label, pay attention to the serving size and decide if this is about the amount you’d eat in one serving. If you’d usually eat double the serving size, then you’d want to multiply everything on the nutrition label by two. Right under serving size, you will see the calories in that food. Calories are units of energy that are either used by the body or turned to fat when not used.

Nutrients to LimitThe next information on the label shows the amount of fat, sodium, cholesterol and sugar. This information is generally in grams (g), about the weight of two regular sized paper clips or the weight of a pen cap. Remember, unsaturated fats are the good kind, and saturated and trans fats are not healthy for us! Sodium is salt and can lead to high blood pressure and inflammation if not consumed in moderation.

Nutrients to Focus OnMost Americans don’t get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets so that is why these specific nutrients appear on the nutrition label. Fiber is a nutrient that humans cannot digest, but it facilitates digestion of other foods because it prevents foods from lumping up in our stomachs during digestion. Eating enough of these nutrients help to keep your body healthy, reduce the risk of health problems, and are necessary for growing kids!

List of IngredientsThe list of ingredients tells you everything that is in the food. The ingredients are listed from greatest to least by weight, so try to choose foods with recognizable ingredients! Some ingredients are listed by the scientific names, but a little research will reveal what this ingredient is and if it is something worth eating. With grains, like cereal and bread, choose foods that list whole grain first.

Be a Nutrition Detective!Start reading the nutrition labels when you are at the store. Be wary of products with a long list of ingredients you don’t understand or where sugar is a primary ingredient. Do you think the label is still hard to understand? Check out the FDA’s proposed new label to the left. Which do you prefer?

A Note on Daily ValuesThe percent values on a nutrition label are based on an adult’s needs and a 2,000 calorie diet. Children have different nutritional needs and need less than 2,000 calories per day so the daily value listed is higher, but they are still very useful for children to use to compare foods. Food labels are also important for anyone with food allergies, because the nutrition label lists all the ingredients and will let them know if there are any allergens in the food or drink.

The daily values refer to the daily recommended amount of each nutrient that is in one serving. If a food has 10% Vitamin C, then it gives you 10% of the daily recommended amount of Vitamin C. 5% or less of daily value is low, 5-20% is considered a good source, and 20% or more is considered a high source. These values are for an adult, so a kid’s percentage will be even higher!

What happens when you are not paying attention to serving size? SomeBeet we eat much more of a food then we think we are eating. Nutrition labels tell us what is in one serving of a food, but if we eat more than one serving we need to multiply everything on the nutrition label by the number of servings we ate. Use the nutrition labels below to calculate how much is in the entire container.

Name : ____________________________________________ Date: __________________________________

Mindless Munching

Servings Per Container: 4

Servings Per Container: 3

Servings Per Container: 2

The Whole Bag

Calories:

Fat:

Sodium:

Sugar:

Calories:

Fat:

Sodium:

Sugar:

Calories:

Fat:

Sodium:

Sugar:

Multiply By:

Multiply By:

Multiply By:

The Whole Bottle

The Whole PackageToaster Pastry

Running Equivalent:80 minutes to burn off the

whole container

Running Equivalent:60 minutes to burn off the

whole container

Running Equivalent:53 minutes to burn off the

whole container

Label Source: http://www.pomegranateapps.com/foodle/

What happens when you are not paying attention to serving size? Sometimes we eat much more of a food than we think we are eating. Nutrition labels tell us what is in one serving of a food, but if we eat more than one serving we need to multiply everything on the nutrition label by the number of servings we ate. Use the nutrition labels below to calculate how much is in the entire container

Name: _______________________________________________________________ Date: _______________________________________________________________

Mindless Munching

Multiply By:

Multiply By:

Multiply By:

The Whole Bag

Calories:

Fat:

Sodium:

Sugar:

The Whole Bag

Calories:

Fat:

Sodium:

Sugar:

The Whole Bag

Calories:

Fat:

Sodium:

Sugar:

Running Equivalent:80 minutes to burn off

the whole container

Running Equivalent:60 minutes to burn off

the whole container

Running Equivalent:53 minutes to burn off the whole container

What happens when you are not paying attention to serving size? SomeBeet we eat much more of a food then we think we are eating. Nutrition labels tell us what is in one serving of a food, but if we eat more than one serving we need to multiply everything on the nutrition label by the number of servings we ate. Use the nutrition labels below to calculate how much is in the entire container.

Name : ____________________________________________ Date: __________________________________

Mindless Munching

Servings Per Container: 4

Servings Per Container: 3

Servings Per Container: 2

The Whole Bag

Calories:

Fat:

Sodium:

Sugar:

Calories:

Fat:

Sodium:

Sugar:

Calories:

Fat:

Sodium:

Sugar:

Multiply By:

Multiply By:

Multiply By:

The Whole Bottle

The Whole PackageToaster Pastry

Running Equivalent:80 minutes to burn off the

whole container

Running Equivalent:60 minutes to burn off the

whole container

Running Equivalent:53 minutes to burn off the

whole container

Label Source: http://www.pomegranateapps.com/foodle/

What happens when you are not paying attention to serving size? Sometimes we eat much more of a food than we think we are eating. Nutrition labels tell us what is in one serving of a food, but if we eat more than one serving we need to multiply everything on the nutrition label by the number of servings we ate. Use the nutrition labels below to calculate how much is in the entire container.

Name: _______________________________________________________________ Date: _______________________________________________________________

Answer Key: Mindless Munching

Multiply By:

4

3

2

Multiply By:

Multiply By:

The Whole Bag

Calories: 596

Fat: 38g

Sodium: 592 mg

Sugar: 0g

The Whole Bag

Calories: 453

Fat: 0g

Sodium: 45mg

Sugar: 120g

The Whole Bag

Calories: 398

Fat: 11g

Sodium: 398 mg

Sugar: 28g

Running Equivalent:80 minutes to burn off

the whole container

Running Equivalent:60 minutes to burn off

the whole container

Running Equivalent:53 minutes to burn off the whole container

Evidence of popcorn can be traced all the way back to 3600 B.C., making it one of the oldest forms of corn. Popcorn is considered a whole grain, but remember to select plain air-popped popcorn that doesn’t contain added sugars and fats. Bolded ingredients can be grown and harvested in your Learning Garden.

• Plain popcorn, 15 cups• Fresh herbs, 2-3 tablespoons• 2 lemons, juiced• Extra virgin olive oil, 4 tablespoons• Parmesan cheese, 5 tablespoons• Salt and pepper, to taste

• Harvest fresh herbs and popcorn from your Learning Garden.• Pop popcorn and chop fresh herbs.• Combine lemon juice, olive oil, salt in pepper in a mason jar and shake until fully combined.• Drizzle over popcorn and toss to coat.• Garnish each serving with parmesan and fresh herbs.• Serve in a reusable cup, or on a plate, or on a napkin.

• List other ways to dress-up popcorn!• Describe the popcorn flavors. Examples: bitter, sweet, sour, acidic, spicy, herbal, & earthy, etc.

Lemon Parmesan PopcornRecipe

IngredientsRecipe makes approximately 15 tasting portions

Directions

Student Reflection

Student Notes

Equipment

Food Safety First! Cheese Grater

Mason Jar with Lid

Mixing SpoonMixing Bowl

Knife

MeasuringCups & Spoons

Standards Alignment

• 5.NF.B.5. Have students use measurement tools to more accurately find the recommended serving size listed on the nutrition label.

• W.5.7. Have students conduct a short research project using several sources to further investigate nutrition labels and their uses.

Common Core State Standards 5th GradeExtension activities for the following standards are included:

• 5.NF.B.5. Interpret multiplication as scaling (resizing), by:

• 5.NF.B.5.A. Comparing the size of a product to the size of one factor on the basisof the size of the other factor, without performing the indicated multiplication.

• W .5.7. Conduct short research projects that use several sources to build knowledge throughinvestigation of different aspects of a topic.

National Health Education Standards• HE 1.5.16 Explain body signals that tell a person when they are hungry and when they are full.

• HE 1.5.10 Identify foods that are high in sodium.

• HE 2.5.2 Identify relevant influences of peers on food choices and other eating practicesand behaviors.

Health-Based Outcomes• HBO 11. Balance caloric intake with caloric expenditure.

• HBO 12. Follow an eating plan for healthy growth and development.

• HBO 6. Limit foods and beverages high in added sugars, solid fat, and sodium.

• HBO 12. Follow an eating plan for healthy growth and development.

Extension Activities