Team Davis Good Foods Lesson 2: Breakfast

Transcription

1 I. INTRODUCTION (Emily ~10 min) Team Davis Good Foods Lesson 2: Breakfast OBJECTIVE: To warm up the group to the day s topic of breakfast. We will begin by talking about what kinds of foods they put on their plate for breakfast; it is important to discuss why some foods would make better breakfast choices then others (i.e., which foods are more healthful. It is important to define healthful foods as ones, which are nutrient dense). Following our discussion about what types of foods are optimal choices for breakfast, we will begin transitioning to discussing serving sizes, and how portion size is also an important part of a healthful breakfast. Supplies Needed: Cut out pictures of breakfast foods; paper plates; glue A. Preparation: Before-hand, print out and make copies of each food item: egg omelet, oatmeal, pop tarts, fruit loops cereal, whole grain cereal, waffles, pancakes, doughnut, yogurt, fruit, orange juice, sausage, bacon, hash browns, whole wheat toast, white bread toast. To begin, an array of breakfast foods will be provided, in picture form, to allow the participants to design and learn about diet diversity and how to identify optimal breakfast choices. 1. Cut out each food picture, and group them together on a table, creating a buffet of breakfast foods. As the participants come in, hand them each a paper plate and a glue stick. 2. Inform the participants they will be designing their own breakfast. Tell them, from the food on the table, to pick foods they would typically have for breakfast and glue those food examples onto their plate. The objective of this pre-introduction activity is to gauge where the participants are in terms of breakfast nutrition. The activity will help tailor and lead into the introduction of today's topic of breakfast, its important nutrients, and how those nutrients can help kickstart the day. Once the participants appear to be finishing up gluing the food pictures onto their plates, we will begin asking questions to start the discussion. For example: Ø What kind of foods did you guys chose to have for breakfast? Ø Why did you choose these foods? B. Prompt: Today, as you have probably already guessed, we will be talking about breakfast, which is a very important meal. You hear a lot of times it s important to eat a good breakfast. Can anyone tell me what a good breakfast means? Ø Answer: An optimal breakfast includes many nutrients, such as vitamins, minerals, protein, and whole grains. We will talk more about that soon. Who here thinks that they have made themselves a good breakfast? (see plate examples) Ø What do you think the benefits are of eating a healthful breakfast? Ø Another important aspect of a healthful breakfast is how much of each food you eat. Eggs are a great food for breakfast. But do you think having 10 eggs for breakfast is still healthy? Or do you think that is too much? It is important to 1

2 keep portion sizes in mind when making your breakfast. Keep this in mind as we begin the next activity. C. MY PLATE (Gloria ~15min.) OBJECTIVE: To review MyPlate and the importance of portion size A. MyPlate Supplies needed: Poster for MyPlate, pictures of foods for each MyPlate category Begin with a question: For example, Who remembers what MyPlate is? Review MyPlate using the MyPlate poster: Poster for MyPlate will be colored according to the categories (red, green, orange, purple, and blue) and with Velcro attached. The participants will be encouraged to stick the various pictures to the matching category. Also, as you go through each food groups, mention the benefits. For example: 1. Fruits (Red): Good source of vitamin C, helps build strong immune system 2. Vegetables (Green): source of vitamin A (beta carotene), which is important for vision 3. Grains (orange): Provides our body energy (example athletics) 4. Proteins (purple): Helps our bodies build strong muscles 5. Dairy (blue): Helps our body build strong bones and teeth B. Serving Size Supplies need: Portion size poster (from past MyPlate lesson), computer mouse, baseball, deck of cards, and golf ball We discussed examples of healthy foods for each MyPlate group; however, we still need to know what are the optimal amounts/serving sizes for healthy eating Activity: Simon Says Game Using different items as physical parallels of serving size, we are going to ask the participants questions relating MyPlate recommendations (servings) to tangible quantities. Ø Visual guide for serving sizes (From previous MyPlate lesson): 2

3 ½ cup of grains= size of computer mouse 1 cup of fruits= size of 1 baseball 1 cup of vegetables= size of 1 baseball 1 oz. cheese= size of 1 golf ball 1 cup of plain yogurt= size of 1 baseball 3 oz. of chicken= size of a deck of cards A visual guide of portion size poster will help participants to see corresponding items are used to represent approximate serving sizes for each MyPlate category. Ø Example questions, 1. Simon says to point at the item that is equivalent to one cup of fruit. 2. Simon says to point at the object that corresponds to protein serving size. Talk about Per Day recommendations and what they would equate to= 1. Fruits: (2 cups) which would equate to 1 medium fruit, ½ cup of chopped, cooked, or canned fruit, ½ cup juice 2. Vegetables: (2-3 cups) 1 cup of raw leafy vegetables, ½ cup other vegetables, ½ cup vegetable juice 3. Grains: (6-8 ounces; ¾-1 cup) 1 slice of bread, 1 oz of ready-to-eat cereal, ½ cup of cooked cereal, rice or pasta 4. Proteins: (5-6 ounces; ¾-1 cup) 2-3 oz cooked lean meat, poultry or fish, ½ cup cooked beans, 2 Tbsp peanut butter 5. Dairy: (3 cups) 1 cup low-fat milk or yogurt, 1 ½ oz low-fat cheese C. Wrap-Up We have learned about the relationship between MyPlate and optimal portion size. Now we will apply our knowledge to the next hands-on activity, which is making our own healthful breakfast! D. SCRAMBLE STATION (Araceli ~30 min) OBJECTIVE: To provide the participants hands-on experience in making an easy, healthful breakfast. A. Preparation Supplies needed: Pans, spatulas, disposable bowls, cups, plates, and forks, eggs, cooking spray, vegetables, whole grain toast and tortillas, fruit, milk, and yogurt -Participants will be divided into groups of two or three, depending upon the number of participants present. -Each group of two or three will be assigned to a stove/oven. It is important to have at least one volunteer/intern with each group. This one-on-one attention will make it easier to supervise the cooking, as well as further the conversation about portion sizes and healthy breakfasts. -Pre-cut all ingredients that will be used to assemble the scrambles. Ø Recommended ingredients to use include: bell peppers, mushrooms, onions, cheese, spinach, and tomatoes. Ø Each ingredient will be placed in its own bowl, with a scooper so that participants are able to actively interpret portion size choices. A mixing bowl will be provided for each participant to use to make their scramble. Be sure to have enough pans, spatulas, and plates. 3

4 Cooking oil is also required to grease the pan. B. Execution Araceli Prompt: Now that we have learned what makes a healthful breakfast, it is time to put our skills to the test. We are going to make egg scrambles! As you can see on the tables, we have lots of nutrient-dense ingredients that you can add to your scrambles. We are going to divide you into groups, and your group leader will provide you step-by-step instructions on how to create our own personal scrambles. o Action: Break up the participants into groups. Each group leader will begin by providing instructions on how to make the scramble. If needed, the leader may help make the scrambles along with the participants. Ø At each stove, there should be a bowl for each participant. The participants will use this bowl to make the scramble. Leader prompt: Making egg scrambles is not only fun and easy, but is also a super delicious and easy way to eat the rainbow. Did you notice all of the colorful vegetables you can add to your scramble? Finally, you have a chance to play with your food, by creating your own masterpiece. You can choose all sorts of different ingredients to put in your scramble. Please, do not be shy about ingredients you have never tried before. Give them a try! To make our scrambles, we are first going to pick what ingredients we want, and then mix them in our bowl. o Action: Walk the participants over to the stations where the ingredients are arranged. Show the participants the scooper in the bowls, and tell them that if they want an ingredient, put one scoop of it into their bowl. Make sure to tell the participants to only use the scooper and not their hands. Encourage the participants to try new foods. Once everyone has chosen their ingredients, walk with the participants back to the stove station. Now we will add the eggs. Have volunteers walk around stations asking participants whether they would like milk/fruit or yogurt/berries and either a tortilla or toast to complete their meal. With this information, volunteers can begin preparing the rest of the meal for the participants (i.e. putting toast in toaster, pouring milk, scooping yogurt and berries) Leader Prompt: Wow, it looks like you all have some pretty tasty combinations there! Now, what is the most important ingredient of a scramble that we are missing? That's right, the eggs! Action: Provide each participant with two eggs to crack into their empty bowls. Leader Prompt: Now we need to mix up our eggs really well! Action: It is now time to cook the scrambles. If the leader is also making a scramble, they should make their scrambles first. Show the group how to cook the scramble: 1. Oil the pan. 2. Turn the stove on. 3. Once the stove has warmed up, pour in the veggie mixture. 4. Let veggies cook. 5. When veggies are ready, add in beaten eggs. 6. As it begins to cook, mix the parts around with the spatula. 4

5 Keep scrambling the eggs until they are cooked thoroughly. The group leader can talk to the group about how to know when an egg is cooked, and when it is overcooked. When the participants start cooking their own scrambles, team leaders will supervise very closely. As the scrambles are cooking, talk to the group about healthful breakfast concepts and, why they chose certain ingredients to add to their scrambles (e.g. if they have ever made a scramble). This is great one-on-one time with the group. 6. Transition: When the participants scrambles are done and on a plate, start to talk about MyPlate. Araceli Prompt: All of your scrambles look delicious! The best part is that all of the ingredients are part of a My Plate meal! Can you tell us which food groups are in your scramble? Which food groups are missing? How can we make this a My Plate meal? o Action: Now is the time to give the participants other foodstuffs represented by MyPlate including: whole wheat toast or tortilla, fruit, and milk. Discuss with the participants about why this is now a complete My Plate meal. 7. CONCLUSION (Shuyi ~10 min) Supplies needed: MyPlate poster and pictures of eggs, green bell peppers, red bell peppers, cheese, Canadian bacon, onion, avocado, tomatoes, mushrooms, and spinach A. Preparation: Have the participants gather into one group around the demonstration table. On the table, there should be the pictures and the MyPlate poster board. Visual: B. Matching Activity Prompt: - Did everyone like their scrambles? They all look very tasty to me! Earlier today we talked about MyPlate, including identifying healthful foods to go onto each of the sections on the plate. - Now we are going to take a look at the ingredients in the scrambles. Who can list off some of the ingredients that went into the scramble? Ø (Allow participants to answer). 5

6 - We will now participate in an activity where you will help me decide where on the plate each ingredient goes. Ø (Stick the pictures onto the poster board as they are being discussed) - The egg and Canadian bacon are excellent sources of protein, which is important for brain health and muscle strength. - Cheese is a great source of calcium because it has milk in it. - Calcium is important for strong bones. - Like most vegetables, the bell peppers, tomatoes, mushrooms, and spinach offer a wide range of nutrients such as vitamin C and potassium. 8. Concluding Remarks Prompt: I am sure everyone here today came by car. Who can tell me what you have to put into a car in order for it to start? (Allow participants to answer). Yes, gas! But for your car to start and run properly, you have to take good care of the car by putting in the right kind of fuel. Well our bodies work the same way. We have to have the proper fuels (holding or pointing to the MyPlate poster) in order to perform our best. These nutrients will help all of you run that extra lap or hit a homerun during your softball games. It is important to eat a healthy, well-balanced breakfast everyday because our bodies need all these different kinds of nutrients in order to work properly. 9. RECIPE BOOK (Rachel) At the end of class, a sheet of recipes will be given to the participants. Encourage participants to try the fun, easy recipes at home. 6