WEEK 1: INTRODUCTION. In this lesson you will learn: 1. How LA Sprouts works. 2. How to properly wash hands. 3. Kitchen safety.

Transcription

1 WEEK 1: INTRODUCTION In this lesson you will learn: 1. How LA Sprouts works. 2. How to properly wash hands. 3. Kitchen safety. Student

2 4. Knife safety. WELCOME TO L.A. SPROUTS! What is L.A. Sprouts? There are three parts to LA Sprouts: nutrition, cooking and gardening. Each week, there will be 45 minutes of nutrition and cooking lessons, and 45 minutes of gardening lessons. In nutrition lessons, you ll learn health benefits of eating fruits and vegetables. In cooking activities, you ll learn how to prepare/cook healthy meals with fruits and vegetables. In gardening activities, you ll learn how to plant, grow and harvest fruits and vegetables. Why is eating healthy important? It helps you feel better and have more energy. It can reduce obesity and other related disorders. It improves school performance. It improves physical fitness. What are some healthy eating topics we ll discuss in LA Sprouts? How to eat more fruits and vegetables in your daily meals. How to eat less added sugar in foods. How to drink less sugary beverages. Background about the culture and history of fruits and vegetables. Why different fruits and vegetables grow during different seasons. Which fruits and vegetables are grown locally. WEEK 1: INTRODUCTION

3 What we ask of you: Be open to trying new things. Be nice and courteous to your classmates and teachers, Ask lots of questions-- there is no such thing as a stupid question! No yuck statements, tell us why you like or don t like a food rather than just saying you don t like it. Make sure you have enough room during activities and be kind to your neighbor. Remember to have FUN! How to stay connected: Use the LA Sprouts website! ( Contribute to the LA Sprouts online blog. Create your own LA Sprouts garden name, using a fruit or vegetable that starts with the same letter as your name. For example, Lauren Sanchez turns into L.S. Lettuce Charlie Brown turns into C.B. Carrot Do journal activities on your own at home. WEEK 1: INTRODUCTION

4 SAFETY FIRST HAND WASHING 1 Always wash your hands before and after food preparation. Always wash your hands before and after eating, after using the bathroom, and after working in the garden. How to properly wash your hands: 1. Wet your hands under running warm water. 2. Apply soap to your hands and lather well. 3. Rub hands together and scrub ALL surfaces for at least 20 seconds (or sing the Happy Birthday song twice). 4. Rinse your hands under running warm water. 5. Dry your hands using a clean towel. KITCHEN SAFETY Always clean counter tops and tables before and after cooking. Wipe up any spills immediately. When using the stove or the burner, turn the pot handles in so they do not hang over the edge of the stove. Always use a potholder when picking up a pot or pan. KNIFE SAFETY Remember a knife is not a toy. Never run with a knife. Always keep your eye on the knife when cutting. Always cut on a cutting board. Always hold a knife by its handle, not its blade. Never try to catch a falling knife. When cutting fruits and vegetables, first cut a flat side or a base so it lays flat on the cutting board and does not wobble or rock. While chopping or slicing, tuck in your fingers on the hand you are holding the fruit or vegetable with. 1 Adapted from CDC website: WEEK 1: INTRODUCTION

5 SEASONAL GREENS SALAD Ingredients 2 bunches 1/2 bunch 2 1/4 cup 1/3 cup 1/3 cup Seasonal greens, such as kale, Swiss chard, spinach or lettuce Radishes Apples, or other fruit, such as oranges or pears Cilantro Nuts or seeds, such as walnuts, almonds, sunflower seeds or pepitas Crumbled queso cotija or feta cheese (optional) Time: 20 minutes Makes 4-6 servings 1/4 cup 1 1/4 tsp 1/8 tsp Dressing: Olive oil Lemon, or 2 limes Salt Pepper Directions 1. Wash all fruits and vegetables. 2. Chop all greens into bit-size pieces or ribbons and place in a large mixing bowl. 3. Thinly slice radishes and fruit, and add them to the bowl. 4. Add cilantro leaves and nuts to the bowl. 5. Squeeze lemon juice over vegetables, and add olive oil, salt and pepper to the bowl. 6. Toss everything together, and top with cheese (if desired). WEEK 1: INTRODUCTION

6 FUN FACTS: Germs can stay alive on your hands for up to three hours! That s why washing your hands is so important. Onions can remove rust spots from knives. If you have a rusty knife, push the knife through an onion and wait 30 minutes, wash it and the rust will be gone. A hardboiled egg will spin. An uncooked or soft boiled egg will not. Try it! On your own: Decorate your personal LA Sprouts journal. Use your new LA Sprouts garden name. WEEK 1: INTRODUCTION

7 WEEK 2 REAL FOOD In this lesson you will learn: 1. The difference between real food and processed food. 2. Where you can find real food. 3. Why real food is healthier than processed food. 4. How to identify real food and incorporate it into your diet.

8 What is real food? Real food doesn t come in a package. Real food doesn t need an ingredient list. Real food is not processed. Real food does not have preservatives added to it. Real food is naturally flavorful, and doesn t require sweeteners or artificial flavors. What are some of the differences between real and processed food? Real Food Real food is simple, fresh, and tasty. It doesn t require artificial ingredients or flavors. Real food has more nutrients per serving. Packaged Food Packaged food contains a lot of unnecessary ingredients that were added to increase the flavor of food and make it last longer. WEEK 2: REAL FOOD

9 Food type quiz Which of these foods are real foods and which are processed foods? Circle the ones that you think are real foods. Where can you find real food? Growing in a garden. At the farmer s market. At the grocery store. Grocery stores have both real food and processed food. Real food is usually on the outside edges of the store or in the produce section. Tip: avoid the middle aisles where there is mostly processed food. WEEK 2: REAL FOOD

10 What am I eating? What are some of the ingredients in this bag of Flamin Hot Cheetos? Ingredients: Enriched corn meal (corn meal, ferrous sulfate, niacin, thiamin mononitrate, riboflavin, and folic acid), vegetable oil (contains one or more of the following: corn, soybean, or sunflower oil), salt, maltodextrin, sugar, monosodium glutamate, autolyzed yeast extract, citric acid, artificial color (including red 40 lake, yellow 6 lake, yellow 6, yellow 5), corn syrup solids, partially hydrogenated soybean and cottonseed oil, hydrolyzed soy protein, cheddar cheese (cultured milk, salt, enzymes), whey, onion powder, whey protein concentrate, corn syrup solids, natural flavor, buttermilk solids, garlic powder, disodium phosphate, sodium diacetate, sodium caseinate, lactic acid, disodium inosinate, disodium guanylate, nonfat milk solids, sodium citrate, and carrageenan. How many ingredients are there in this food? You probably haven t heard of many of these ingredients. Circle the ones you don t know. Try to choose foods that have few ingredients. If they have fewer ingredients, they will be less processed. WEEK 2: REAL FOOD

11 Do you know how many ingredients are in these foods? - An apple? o 1 ingredient: Apple - A snack of celery and natural peanut butter? o 3 ingredients: Celery, peanuts and salt - A snack of strawberries and plain yogurt? o 3 ingredients: Strawberries, low fat milk and live cultures What are some other snacks you can eat that don t have many ingredients? Cooking with real food You can cook your own meal or snack made of real food, instead of using processed foods. Last week in class we made our own real food salad dressing. Do you remember how many ingredients it had? Salad dressings from the store usually have ingredients. This week we ll make a real food vegetable dip. How many ingredients does it have? Vegetable dips sold in the stores usually have 20 ingredients. In a few weeks we ll make a homemade pasta sauce that has 4 ingredients. Pasta sauce from the store usually has ingredients. WEEK 2: REAL FOOD

12 VEGGIES WITH YOGURT DIP Ingredients 4 cups 8 oz ½ ½ 1 2 Tbsp Fresh seasonal vegetables (like tomatoes, celery, carrots, broccoli, zucchini, green beans, peppers, cucumbers) Dip: Plain low fat (or nonfat) yogurt Lime (or lemon), juiced Clove garlic, pressed. Or,.5 tsp garlic powder Green onion, sliced thinly (optional- green stems only) Cilantro (optional) Salt and pepper to taste Time: 10 minutes Makes 4 servings Directions 1. Wash all vegetables. 2. Cut all vegetables (except chives or green onions) into dipping-size pieces. 3. Mix all dip ingredients together in a bowl. WEEK 2: REAL FOOD

13 FUN FACTS: Twinkies remain edible anywhere between 50 to 100 years. They also contain a chemical used in embalming fluid (which is often used to preserve dead bodies). A simple-sounding ingredient, like artificial strawberry flavor can in itself contain around 50 chemicals. A pound of potato chips costs 200 times more than a pound of potatoes. On your own: Write in your journal or on the website about 3 real food items and 3 processed food items in your pantry at home. WEEK 2: REAL FOOD

14 WEEK 3 SUGAR In this lesson you will learn: 1. The difference between natural and added sugar. 2. Why it is important to limit added sugar. 3. About added sugar in sodas. 4. How to calculate the teaspoons of sugar in processed foods and beverages. 5. How to make naturally sweetened, low-sugar drinks.

15 Natural vs. Added Sugar Natural sugars come from foods that are naturally sweet, such as fruits Foods with natural sugar: Fruit, milk, plain yogurt, raisins, frozen fruit Added sugar is the sugar or sugary syrups that is often added to foods to make them sweeter. Theses sugars contain calories, but no vitamins or minerals. Foods with added sugar: Chocolate milk, fruit drinks, sports drinks, soda, fruit snacks, candy, canned fruit, ice cream Liquid Candy Have you ever thought of soda as liquid candy? Really, that s all it is! It is hard to think of sodas as candy because we drink them, but they give us just as much sugar, if not more. Drinking soda adds extra calories to your diet without adding any beneficial nutrients like vitamins or minerals. When you drink soda, you usually don t have room for healthier drinks. Drinking soda can often end up making you feel more thirsty. = WEEK 7: SUGAR

16 How much sugar is in our drinks? M&Ms candy Nutrition Facts Serving Size: 100 g 3.53 oz Amount Per Serving Calories 490 Calories from Fat 225 Total Fat 25 g Saturated Fat 14 g Cholesterol 35 mg Sodium 70 mg Total Carbohydrate 70 g Dietary Fiber 0 g Sugars 63 g Protein 7 g %DV Vitamin A 0% Vitamin C 0% Calcium 0% Iron 0% When you divide 63 g of sugar by 4 = 16 teaspoons of sugar in 1 regular bag of M&Ms 4 grams of Sugar = 1 teaspoon of sugar You should try to eat less than 50 g of added sugar per day. Calculating Teaspoons of Sugar Coca Cola 12 oz (355 ml) Can Sugar: 39g Total grams of sugar (multiply grams by servings per container): Teaspoons of sugar (take the total grams of sugar above and divide by 4): Coca Cola 20 oz (590 ml) Bottle Sugars: 65g Total grams of sugar (multiply grams by servings per container): Teaspoons of sugar (take the total grams of sugar above and divide by 4): WEEK 7: SUGAR

17 Arizona Lemon Ice Tea 24 oz Can Sugar: 72g Total grams of sugar (multiply grams by servings per container): Teaspoons of sugar (take the total grams of sugar above and divide by 4): 7-Eleven Super Big Gulp 44 oz (with Pepsi) Sugar: 128g Total grams of sugar (multiply grams by servings per container): Teaspoons of sugar (take the total grams of sugar above and divide by 4): Facts about fruit drinks It s not just soda that can be bad for you; juice and fruit drinks can be unhealthy too. Juice does not contain the fiber that whole fruits and vegetables have. A lot of juice can provide excessive amounts of calories and may cause weight gain. A lot of juice is also bad for your teeth. Most fruit drinks only contain 5-10% fruit juice. Watch amount of juice you drink- too much can be bad! A ½ cup (4 ounces) of fruit juice equals one serving from the fruit or vegetable group. WEEK 7: SUGAR

18 Beverage Taste Test Homemade aguas frescas are better than 100% fruit juice, and both of these are better than fruit drinks. 100% juice is the juice of fruit or vegetable without the added sugar, but it still has a lot of natural sugars, so it is still not a good choice. You can also add water to 100% fruit juice or fruit drinks to water them down and make them better for you. Taste Rating Key Don t Like!/ Wouldn t Drink Didn t Really Like/ Probably Wouldn t Drink Could Grow to Like/ Might Drink Like/ Would Probably Drink Really like!/ Would Definitely Drink Name of Drink Notes Taste Rating (1 to 5) Cucumber Lemon Water Agua de Jamaica Herbal Tea Fresh Mint, Lime, and Club Soda WEEK 7: SUGAR

19 APPLES WITH PEANUT BUTTER Ingredients ½ Apple (sliced) 1 Tbsp Peanut Butter Time: 10 minutes Servings: 1 Directions 1. Slice apples and cut out the core. 2. Spread peanut butter on apple slices to taste (approximately 1 Tbsp). CUCUMBER LEMON WATER Ingredients 1 2 Filtered water Cucumber Lemons Time: 10 minutes Servings: Class size Directions 1. Cut cucumber in half crosswise and then slice it lengthwise into 4 sections. 2. Wash the lemons and cut them into thin slices. 3. Put the lemon and cucumber into a pitcher and fill the pitcher with water. Put the pitcher in the refrigerator to chill. 4. To serve, pour the water into glasses, leaving the lemon and cucumber in the pitcher. You can refill the pitcher and reuse the lemon and cucumber a few times. They will stay fresh for about 2 days if kept cold. WEEK 7: SUGAR

20 AGUA DE JAMAICA Ingredients 1/3 cup Dried Jamaica (hibiscus) flowers 1 Cinnamon stick (optional) 5 Cloves (optional) 5 sprigs Fresh mint 8 cups Water Fresh orange slices, if desired. Time: 10 minutes Servings: 16 (4 oz per serving) Directions 1. Rinse flowers in cold water in a colander. 2. Bring the water to a boil in a medium pot. 3. Add Jamaica, cinnamon, and cloves. 4. Allow to boil for 2-3 minutes, stirring continuously. 5. Remove from heat. 6. Cover and allow ingredients to steep for at least 30 min. 7. Strain into a pitcher, pressing on solids to extract more liquids. 8. Add additional cold water to taste, mint, and orange slices, if desired. The tea should be very mild and not bitter. Add water until the taste becomes smooth. Store in the refrigerator. Serve over ice. Note: Jamaica will stain so don t use a pitcher that retains color WEEK 7: SUGAR

21 FUN FACTS: Mint is an international ingredient, used in western cuisine, Middle Eastern cuisine, and Asian cuisine. Today, an average American consumes 2-3 pounds of sugar each week. Before the year 1900 (a bit over 100 years ago), the average American consumed only 5 lbs per year. Sugar can be found in many different foods that we eat like bread, peanut butter, condiments, sauces, etc. Honey is used sometimes for antifreeze mixtures and in the center of golf balls. On your own: Make your own drink and do a beverage taste test and encourage your family to try it. Journal about which one you did, and what you and your family thought about it. WEEK 7: SUGAR

22 WEEK 4 ALL ABOUT FRUITS In this lesson you will learn: 1. The benefits of eating fruits. 2. Different categories of fruit. 3. To eat 2-3 servings of fruit a day. 4. Ways to eat more fruit every day.

23 What is a fruit? A fruit is a part of a plant that you can eat. Fruits come from the flower of the plant and contain seeds. All seeds eventually grow into new plants. Fruits have vitamins and minerals that are important to maintain a healthy body. Can you name some fruits that you like to eat? Color wheel game: Different colored fruits have different nutrients in them, so it is important to eat fruits of all different colors. List as many fruits as you can per color group. Red Orange Yellow Green Blue Purple WEEK 4: ALL ABOUT FRUITS

24 Why is fruit good for you? Fruits also contain vitamins, fiber, and other important nutrients. They give you energy to play and nutrients to stay strong. It is important to eat a variety of colorful fruits every day. And remember, the brighter the color, the more nutrients the fruit has! Different categories of fruit Did you know that there are many different categories of fruit? Here are some examples of the different groups: Berries are small, juicy, fruits like strawberries and blackberries. Stone fruits have a pit in the middle, like a plum. Can you name three more stone fruits? Citrus fruits are acidic, like oranges, grapefruits and lemons. How much fruit do I need? It is important to eat 2-3 servings of fruit every day. One serving of fruit is one cup of fruit. 1 cup of fruit is 1 whole fruit, like an apple or a banana, or two cupped handfuls, like two handfuls of blueberries. WEEK 4: ALL ABOUT FRUITS

25 Eating the skin on fruits There are many benefits to eating the skin on your fruit. Try to keep skin on when you eat fruits, if it is edible. For example, you can eat skin on apples, peaches, and grapes. Vitamins and minerals are contained in the skin. Fruit skin is rich in fiber. The skin also contains anti-oxidants. Adding Fruit to Your Diet What are some ways that you can add fruit to your diet? Add berries or bananas to your cereal or oatmeal in the morning. Fresh fruit, like apples, bananas, or oranges make a great on the go snack. Make fruit smoothies! Just put your favorite fruit in a blender with yogurt and ice. Eat fresh fruit for dessert, like mango, watermelon or berries. Make fruit kebobs with chunks of your favorite fruit! Eat an apple with peanut butter for a delicious snack. Can you name some more ways to add fruit to your diet? WEEK 4: ALL ABOUT FRUITS

26 MYSTERY FRUIT BAG You are going to receive a Mystery Bags with certain fruit in it. Can you guess what fruit you are feeling? Without peeking, describe what each fruit feels like, and take your best guess! Mystery Bag 1: What is it? If you don t know what it is, what does the fruit feel like? Mystery Bag 2: What is it? If you don t know what it is, what does the fruit feel like? Mystery Bag 3: What is it? If you don t know what it is, what does the fruit feel like? Mystery Bag 4: What is it? If you don t know what it is, what does the fruit feel like? Mystery Bag 5: What is it? If you don t know what it is, what does the fruit feel like? WEEK 4: ALL ABOUT FRUITS

27 FRUIT RAINBOWS Now it s your turn to make a delicious fruit rainbows! In front of you are several kinds of fruits. Place the fruits in color order, like a rainbow. Use the yogurt (or cottage cheese) as clouds! Ingredients ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup 1 cup Purple fruit (like figs or red grapes) Blue fruit (like blueberries) Green fruit (like kiwi, honeydew melon) Orange fruit (like oranges or mango) Yellow fruit (like pineapple or banana) Red fruit (like watermelon or strawberries) Plain, low-fat vanilla yogurt or cottage cheese Time: 10 minutes Makes 3-4 servings Directions 1. Wash all fruits. 2. Cut the larger fruit into cubes. 3. Place the fruit into rows, according to rainbow color order. 4. Use the yogurt or cottage cheese as clouds. WEEK 4: ALL ABOUT FRUITS

28 FUN FACTS: Banana plants can grow an inch or more while you are sleeping at night. Strawberries are the only fruit that has its seeds on the outside, rather than inside the fruit. Pumpkins are fruit. Their name is a Greek word for large melon. Other fruits that often get mistaken for vegetables are: cucumbers, tomato, avocado, eggplant, peppers, zucchini An apple, potato, and onion all taste the same if you eat them with your nose plugged. On your own: Try a new fruit! Convince a parent or family member to buy a fruit that they have never bought before. Write about this on the website or in your journal. WEEK 4: ALL ABOUT FRUITS

29 WEEK 5: ALL ABOUT VEGETABLES In this lesson you will learn: 1. The benefits of eating vegetables. 2. Different groups of vegetables. 3. To eat 2-3 cups of vegetables a day. 4. Ways to eat more vegetables every day.

30 ALL ABOUT VEGETABLES What is a vegetable? A vegetable is a part of a plant that you can eat. Vegetables come in different sizes, shapes and colors. Vegetables also contain vitamins, potassium, fiber, and other important nutrients. Like fruits, they give you energy to play and nutrients to stay strong. What parts of the vegetable can you eat? There are many different parts of plants that you can eat. Here are some examples: Roots, like carrot and beet Stems or stalks, like celery and asparagus Leaves, like kale and spinach Seeds like lima beans and peas It is important to eat a variety of colorful vegetables every day. Dark leafy greens and bright red, yellow, and orange vegetables have the most nutrients! Dark Green Vegetables (like bok choy, spinach, broccoli, kale): Contain great sources of vitamin C, K, E, and B, as well as iron, calcium, and fiber. The darker the color, the more nutrients there are. Are great for our skin, hair, and nails Contain anti-oxidants, which boost our immune system and prevent cancer Bright Vegetables (like peppers, butternut squash, carrot): Contain an antioxidant known as beta carotene Have minerals like folate and potassium Are high in vitamins A and C Starchy vegetables, like corn and potatoes, should not be chosen as often. They have more calories and less vitamins and minerals, compared to other vegetables. WEEK 5: ALL ABOUT VEGETABLES

31 How many vegetables do you need? It is important to eat 2-3 servings of vegetables every day. One serving of vegetable equals: 1 cup of raw or cooked vegetables 2 cups of raw leafy greens o These are less dense so you need more to get the same nutrients Adding vegetables to your diet: Vegetables may be eaten raw or cooked. What are some ways that you can add vegetables to your diet? Add broccoli, asparagus, or peppers to breakfast eggs Add vegetables to a casserole, pasta, or soup Eat a colorful salad as a main dish Eat carrots, celery, broccoli, or other raw vegetables for a healthy snack Put vegetables on pizza, like spinach or peppers Add spinach, lettuce or other vegetables to your sandwiches Add vegetables as a side dish for dinner Can you name some more ways to add vegetables to your diet? WEEK 5: ALL ABOUT VEGETABLES

32 MYSTERY VEGTABLE BAG You are going to receive Mystery Bags with certain vegetables in each bag. Without peeking, can you guess what vegetables you are feeling? Describe what each vegetable feels like, and take your best guess! Mystery Bag 1: Describe the vegetable: What is it? Mystery Bag 2: Describe the vegetable: What is it? Mystery Bag 3: Describe the vegetable: What is it? Mystery Bag 4: Describe the vegetable: What is it? Mystery Bag 5: Describe the vegetable: What is it? WEEK 5: ALL ABOUT VEGETABLES

33 VEGETABLE QUESADILLAS Ingredients 1 Corn tortilla (8 inches) 1 oz Cheese, such as cheddar or mozzarella ¼ cup Vegetables (such as cauliflower, onion, broccoli, bell peppers, spinach), diced Time: 15 minutes Makes 1 serving 1 ¼ ½ ½ 2 sprigs Salsa Tomato, diced Onion, diced Jalapeno, minced Lime, juiced Cilantro Salt and pepper to taste Directions 1. Heat both sides of the tortilla on the stove. 2. Add cheese and vegetables to ½ of the tortilla. 3. Fold the tortilla in half, and cook on both sides until the cheese has melted. 4. Mix all ingredients for the salsa together in a bowl. WEEK 5: ALL ABOUT VEGETABLES

34 FUN FACTS: Did you know that green bell peppers left on the plant to mature will first turn yellow and then red. Red bell peppers contain twice the amount of vitamin C as an orange. Most nutrients in potatoes are in the skin, so you should always eat the skin on potatoes. In its ancient form, the carrot was purple, not orange. On your own: Try a new vegetable, and help your family prepare it. Write about this in your journal or online. WEEK 5: ALL ABOUT VEGETABLES

35 WEEK 6 ALL ABOUT FIBER In this lesson you will learn: 1. The benefits of eating fiber. 2. Different sources of fiber. 3. How to find fiber on the nutrition label. 4. How much fiber is needed each day. 5. Ways to eat more fiber every day.

36 ALL ABOUT FIBER What is fiber? Fiber is found in the plants we eat. It is the part of plant that we cannot digest. It is important to have a high fiber diet to maintain good health. Fiber helps lower blood cholesterol and blood sugar levels. It also improves digestion. Eating more fiber helps you feel full, so you don t overeat. Whole fruits have fiber, but juice does not. The skin and pulp of the fruit contains a lot of fiber and many other important nutrients. Juicing removes the skin and pulp from the whole fruit, removing most of the fiber and many of the nutrients. What do you think is healthier: A whole orange or orange juice? Nutrition Comparison Fresh-squeezed Orange Juice (1 cup) Medium Orange Calories Sugar 25g 14g Fiber Less than 1g 7g Which has more fiber, the juice or the orange? When an orange is squeezed, what part of the orange is left behind? About how many medium oranges do you need to make 1 cup of juice? Which has more sugar? What is better to have, orange juice or an orange? WEEK 6: ALL ABOUT FIBER

37 Where else can you find fiber? 100% whole-grain breads, cereals, and tortillas. Vegetables like green peas and broccoli. Legumes and nuts, like beans, split peas and almonds. Why do whole grains have fiber, but refined grains don t? A whole grain has three layers: the bran, endosperm, and germ. Whole grains, like brown rice, have all parts of the grain. Refined grains, like white bread, have some parts of the grain removed (the bran and germ), which also removes the fiber. The bran is the outer layer where the fiber is. WEEK 6: ALL ABOUT FIBER

38 How do you know if a food is high in fiber? This information is on the nutrition label (if its packaged). Fiber is listed under total carbohydrates. How much fiber do you need? It is important to have about grams of fiber per day. Good fiber foods have about 3-5 grams per serving. High fiber foods have 5 grams or more per serving. Here are some examples of the amount of fiber in foods: ½ cup of cooked green peas o This has about 4 grams of fiber. 1 apple with skin o This has about 3 grams of fiber. ½ cup of baked beans o This has about 6 grams of fiber. Adding fiber to your diet is easy: Have a bowl of oatmeal or other high fiber cereal for breakfast Try whole grains, like brown rice instead of white rice Use 100% whole grain bread for your sandwiches Eat more fruits, like raspberries or apples as a healthy snack Add more vegetables, like broccoli or peas, to your meal What are some other ways to add fiber to your diet? WEEK 6: ALL ABOUT FIBER

39 DO YOU LIKE WHOLE GRAINS? We are going try a variety of whole grain foods. Next to each item will be the nutrition label. Go ahead and taste each item. On a scale of 1 to 5 (with 5 being the best) rate how much you like the foods by circling the number on the scale. Then, read the label and find out how much fiber is in that food. Write this number down too. Do you like these whole grain foods? Dislike Like 1) Whole wheat pasta Grams of fiber per serving: 2) Brown rice Grams of fiber per serving: 3) Whole wheat bread Grams of fiber per serving: 4) Crunchy Corn Bran cereal Grams of fiber per serving: 5) Quaker Oat Squares cereal Grams of fiber per serving: 6) Quinoa Grams of fiber per serving: 7) Barley Grams of fiber per serving: WEEK 6: ALL ABOUT FIBER

40 WHOLE GRAIN PASTA WITH VEGETABLES Ingredients 1 cup 2 cups tsp 2 cups Whole wheat pasta, uncooked Fresh tomatoes, chopped (if tomatoes are not in season, use 1 cup canned whole tomatoes) Clove garlic Olive oil Vegetables such as zucchini, eggplant, spinach, peppers Time: 20 minutes Makes 4 servings ¼ cup 1 stem Parmesan cheese Fresh basil or oregano, chopped (dried is ok if you don t have fresh herbs) Salt and pepper to taste Directions 1. Cook pasta according to package directions. 2. To make tomato sauce, sauté garlic in 1 tsp olive oil over medium heat for about 30 seconds, until you can smell it. Add in tomatoes and bring to a simmer. Let cook for about 5 minutes, breaking up tomato chucks with a spoon, if necessary. Season with salt and pepper 3. Cut all other vegetables into bite-sized pieces. Cook vegetables by steaming (or sautéing in 1 tsp olive oil). Season with salt and pepper. 4. Toss pasta, vegetables, and sauce together. 5. Top with herbs and cheese, if desired. WEEK 6: ALL ABOUT FIBER

41 FUN FACTS: Nopal is an edible cactus that has been around since prehistoric times. It is native to Mexico and grows abundantly there due to the semidry weather. Celery requires more calories to eat and digest than it contains. A hornworm can eat an entire tomato plant by itself in one day! California produces almost all of the broccoli sold in the United States. On your own: Go to grocery store and try to find the cereal or bread with the highest amount of fiber. If you d like, buy this product and bring it home for your family to try. See what they think! Write about what you found in your journal or on the website. WEEK 6: ALL ABOUT FIBER

42 WEEK 7 FOOD AND FAMILY In this lesson you will learn: 1. The importance of family eating. 2. Different family dining habits. 3. Ideas for dinner discussion at home.

43 What is a family dinner? A family dinner takes place when: Some or all members of the family eat together. Eating that takes place at a dining table or in a common area with everyone facing each other. Conversations happen during this time. Family dinners usually last at least ½ hour (30 minutes), but they can be longer or shorter. Why are family dinners a good thing? They help you to connect with your family. They give you the chance to talk about your day. You can learn more about members in your family. They help you to enjoy your meal more. You may also eat more slowly. You may be more likely to eat healthy foods when you eat with your family at the table. Are the following examples considered a family dinner? o Having a McDonald s meal in the car on your way to the mall. o Eating at a restaurant with some or all of your family, and talking about your day. o Eating dinner with just your brothers or sisters in front of the TV. o Eating dinner with just your brothers or sisters at the dinner table. o Having leftovers in your room alone while you finish homework. o Eating a small dinner when everyone comes home and quickly talks about his or her day. WEEK 7: FAMILY

44 Family Dining Habits Here are some questions about your family dining habits. Answer these questions, and compare your answers with your classmates. 1. How many nights a week do you eat dinner with your family at a table? 2. Who eats dinner with you? Brother/sisters? Parents? Grandparents? 3. What time do you normally eat dinner on weeknights? 4. How long does your dinner last? 5. Do you sometimes eat dinner alone? 6. Do you ever eat in front of the TV? 7. What can you do to help start more family dinners? 8. Do you eat different kinds of food when you eat with your family, compared to when you don t eat with them? WEEK 7: FAMILY

45 Dinner Conversation Starters What is your parent s favorite childhood memory? What are your family members favorite meals? If your family could invite any famous person for dinner, who would it be and why? If you could travel to any country in the world, where would you go? Why? What is something that you have always wanted to do but have not done yet? Can you remember one of the times you have laughed the hardest? Tell the story of what made you laugh. What is your earliest memory? Can you remember when you were 3 years old? 4 years old? What comes to mind? What is your favorite vegetable? If you were stranded on a desert island and could only have 2 single foods, what would you choose? Can you think of a food that you have never tried but would like to try? If you were to write a book, what would it be about? What is your favorite smell? If you were a fruit, which one would you be and why? What are other topics you can talk about at dinner with your family? WEEK 7: FAMILY

46 Breakfast Taco (That you can eat any time of day) Ingredients 2 cups tsp Vegetables, like zucchini, kale, spinach, asparagus, peppers Eggs Corn tortillas Olive oil Time: 20 minutes Makes 4 servings Salsa 1 cup ¼ ½ ¼ 2 Tbsp Tomato, diced Onion, diced Lime, juiced Jalapeño, diced Cilantro, or to taste Salt and pepper to taste Directions 1. Mix all ingredients for salsa. 2. Chop vegetables and sauté with 1 tsp olive oil in a large pan over medium heat, until soft (about 5 minutes). Season with salt and pepper and set aside. 3. Crack eggs into a bowl and whisk with a fork to scramble. 4. Heat 1 tsp olive oil in a sauté pan over medium heat and add eggs. Stir eggs occasionally as they cook, about 3-5 minutes. 5. Warm the tortillas, and spoon the vegetables and eggs into them. 6. Top with salsa. WEEK 7: FAMILY

47 FUN FACTS: 45% of families who have dinner together say the TV is on during meals. Kids who eat most often with their parents are 40% more likely to say they get mainly As and Bs in school than kids who have two or fewer family dinners a week. Milk used to be delivered to your home, now pizza is typically delivered. Peanuts are one of the ingredients in dynamite. On your own: Cut out your questions that were given to you during class. Try to have a family dinner at least once next week, and ask some of these questions to your family members. WEEK 7: FAMILY

48 What is your parent s favorite childhood memory? What are your family members favorite meals? If your family could invite any famous person for dinner, who would it be and why? If you could travel to any country in the world, where would you go? Why? What is something that you have always wanted to do but have not done yet? Can you remember one of the times you have laughed the hardest? Tell the story of what made you laugh. What is your earliest memory? Can you remember when you were 3 years old? 4 years old? What comes to mind? Can you think of a food that you have never tried but would like to try? What is your favorite vegetable? If you were to write a book, what would it be about? If you were stranded on a desert island and could only have 2 single foods, what would you choose? What is your favorite smell? If you were a fruit, which one would you be and why? WEEK 7: FAMILY

49 WEEK 8 GARDEN TO TABLE This week you will learn: 1. The importance of seasonality. 2. Where our food comes from. 3. Where to get fresh grown fruits and vegetables.

50 SEASONALITY Some fruits and vegetables grow better at different times throughout the year. In Southern California, for example, watermelon grows better in the summer, and pumpkins grow better in the fall. We say that fruits and vegetables are in season when they are grown and harvested during their appropriate time of year. Why is it important to choose fruits and vegetables in season? They are less expensive. They are fresher and taste better. They are easier to find. You ll eat a variety of fruits and vegetables over the year. This helps to make sure you re getting all beneficial vitamins and minerals. Every fruit and vegetable requires a special climate to grow. Some fruits and vegetables grow better in the summertime, when it is warm and sunny, while others grow better in the winter. Fruits that are grown locally, and eaten in their prime, are the most delicious and healthy. Here are some examples of growing seasons for fruits in Southern California. What fruits do you think grow best in the summer? What fruits do you think grow best in the winter? Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec Apples * * * * * Grapefruit * * * * * * * * * * * Grapes * * * * * * * Oranges * * * * * * * * * * * * Peaches * * * * * Strawberries * * * * * * * Watermelon * * * * * * WEEK 8: Garden to Table

51 Here are some examples of growing season for vegetables. What vegetables do you think grow best in the summer? What vegetables do you think grow best in the winter? Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec Asparagus * * * * Spinach * * * * * * * * Beets * * * * * * * * Cauliflower * * * * Daikon * * * * * * * * radish Turnip * * * * * * * Kale * * * * * Broccoli * * * * * * * Carrots * * * * * * * * * * * * WHERE DOES OUR FOOD COME FROM? There are different ways to tell where our food comes from. Here are some of the ways: You can read the labels to find out where they came from. You can look at the sticker on the fruit or vegetable, or read the signs in the grocery store. You can buy fruit and vegetables that are grown locally. You can do this by visiting local farmers markets, or getting a CSA box. CSA stands for Community Supported Agriculture, and farmers send boxes directly to your home with fresh fruits and vegetables in season. You can grow your own fruits and vegetables! You can grow these at community gardens, home (in pots, planters, or in the yard), school, churches, and community centers. WEEK 8: Garden to Table

52 It is good to buy locally grown fruits and vegetables This is important for many reasons: It helps to provide jobs to workers in our state. It helps the environment, since we do not have to ship fruits and vegetables on a truck or airplane, and don t use up fuel. Local fruits and vegetables taste better! Let s go shopping! You d like to buy some healthy foods to have at home, and you have $5 to go shopping at the farmers market. What would you buy with your $5? What kinds of meals and snacks would you make with these foods? Spring/ Summer Farmers Market Eggplant $2 Peas $2 Tomatoes $2 Jalapenos $1 Strawberries $3 Watermelon $5 Asparagus $3 Bell Pepper $1 Cucumber $1 Fall/ Winter Farmers Market Carrots $1 Lettuce $1 Apples $2 Oranges $2 Grapes $3 Butternut Squash $2 Cauliflower $2 Kale $1 Broccoli $1 WEEK 8: Garden to Table

53 BEET, CARROT AND AVOCADO SALAD Ingredients 4 Beets 4 Carrots 2 Avocados, sliced 6 Small limes (or 3 large) ½ cup Onion, chopped ½ cup Cilantro, chopped 2 TBSP Olive oil (or other vegetable oil) Time: minutes Servings: 8 Salt (to taste) Directions 1. Wash beets well. Cut their stems off but do not peel them. 2. Put the beets into a pot and cover with water. Bring the water to a boil over high heat, then reduce heat and simmer until tender, about minutes. 3. Meanwhile, peel carrots, cut them in half lengthwise, and slice into 1/2 inch pieces. In a separate small pot or in the microwave, steam the carrots until they are tender. 4. Once the beets are done, carefully drain the cooking water, and rinse them under cold water. Their skins should slip off easily. Once peeled, slice the beets into 1/2 inch pieces. 5. Chop onion and cilantro 6. Put the beets and carrots into a medium bowl, add the chopped onion and cilantro and mix well. 7. Squeeze the limes into the bowl, add the oil, and mix again. Add salt to taste. 8. Transfer the salad onto a plate and place the sliced avocados around the edges. Serve with extra lime slices, if desired. WEEK 8: Garden to Table

54 FUN FACTS: There are 7,175 farmers markets throughout the U.S. The original farmers market in L.A. was created in At a farmers market you have a unique opportunity to personally interact with the farmer who grew your food. You can ask questions about how the food is grown and where it comes from. On your own: Visit a local farmers market with your family and write about it in your journal or online. WEEK 8: Garden to Table

55 WEEK 9 BREAKFAST In this lesson you will learn: 1. The benefits of eating breakfast. 2. Ways to make a healthy breakfast. 3. How to make time for breakfast. 4. How to choose a healthy breakfast at school.

56 BREAKFAST Breakfast is the most important meal of the day. Eating breakfast gives you energy for the whole day. Skipping breakfast causes you to be really hungry in the morning and can lead you to make unhealthy choices during lunch. It is important to eat a healthy breakfast every morning. Why is eating breakfast important? It gives you more energy to be physically active and to do well in sports. It makes you less grumpy and tired in the morning. It makes you healthier and helps you miss less days of school. It helps you maintain your weight. o It does this by turning on your metabolism first thing in the morning. o Breakfast also helps you avoid overeating or snacking on unhealthy foods later. It allows you to concentrate, giving you better grades in school. Can you name some other reasons why eating breakfast is important? What is a healthy breakfast? Breakfast needs to be well balanced. It should be low in sugar and high in fiber. Fruits, vegetables, and whole grain products are healthy additions to breakfast meals. Try not to eat store bought cereal bars, toaster pastries and donuts. These have a lot added sugar in them. Here are some healthy meals you can make for breakfast: Oatmeal with blueberries or other fruit Whole grain cereal with strawberries or bananas Breakfast burrito with a whole grain tortilla, eggs, salsa, and spinach Low-fat yogurt with granola and berries Whole grain English muffin with peanut butter What are some other foods you can make for a healthy breakfast? WEEK 9: BREAKFAST

57 LET S MAKE BREAKFAST! Mornings are always busy and we always seem to run out of time for breakfast. This activity will help us make sure that we are still getting a healthy breakfast, even when we are running late. Being prepared for breakfast will make busy mornings a lot easier. In this activity, you will be given a series of scenarios that often happens in the morning. You are going to solve these scenarios by thinking of ways to make a healthy breakfast. So, let s make breakfast! You want to prepare breakfast the night before because you know you will not have time in the morning. What do you want to make for breakfast? What can you do to prepare ahead of time? You want a bowl of whole grain cereal and milk for breakfast. What fruit can you add to make breakfast healthier? You just woke up and are not hungry yet. You don t feel like eating breakfast, but you know that breakfast is the most important meal of the day. What can you put in your backpack so you can eat it on the bus or before school? You want to make a healthy breakfast that includes vegetables. What can you make with vegetables? You are running late for school. You only have 10 minutes to eat breakfast. What quick and healthy meal can you make and eat in 10 minutes? You are very tired this morning and want to eat something that will provide you with a lot of energy. What healthy breakfast meal can you make that will give you a lot of energy? WEEK 9: BREAKFAST

58 Choosing healthy breakfast options at school: When you eat breakfast at school, you don t always have good choices that are both healthy and taste good. Sometimes it is tempting to choose breakfast foods that are high in sugar, but these won t give you energy for the whole day. Here are some tips on how to make your school breakfast healthier: Choose the whole fruit, if is offered. Stay away from syrup and jelly. Choose white milk instead of juice. Or, you can bring your own breakfast to school. WEEK 9: BREAKFAST

59 YOGURT PARFAIT RECIPE Ingredients 2 cups Low-fat plain yogurt 1 cup Granola Fruit, such as berries, peaches, plums. Try to pick seasonal fruit. Time: 10 minutes Serving: 4 Directions 1. Wash all fruits. 2. Chop large fruits into bit-size pieces and place in a large mixing bowl. 3. Put some yogurt in your bowl. 4. Add some granola on top of the yogurt. 5. Then, add the fruits on top of the yogurt and granola. WEEK 9: BREAKFAST

60 FUN FACTS: Cereal is the most popular breakfast food in America. The word breakfast literally means to break a fast. Since we don t eat while we are sleeping, we are fasting. Our first meal of the day breaks this overnight fast. Within 2 hours of standing in daylight, milk loses between half and two-thirds of its vitamin B content. On Your Own: Try to eat a healthy breakfast everyday this week. Write about it in your journal or online. WEEK 9: BREAKFAST

61 WEEK 10 SCHOOL LUNCH In this lesson you will learn: 1. The benefits of eating a healthy lunch. 2. How to make a healthy school lunch. 3. Ways to make healthy food choices at school.

62 SCHOOL LUNCH Eating lunch at school can be a great opportunity to eat healthy and nutritious foods that will give you energy to learn and play in the afternoon. Why is eating a healthy lunch important? It gives you energy for playing and sports after school. It keeps your body healthy. It helps you concentrate and do better in school. It fills you up, and prevents you from picking unhealthy snacks later. It helps you be more creative and alert. Can you name some other reasons why eating a healthy lunch is important? Choosing a healthy lunch at school It might be difficult to find school lunches that taste good and are healthy for you. Here are some tips to keep in mind when you are having lunch at school. Try to choose fruit and vegetable options. Go for whole grains. Colorful meals are better for you, especially with brightly colored vegetables. Try to eat the fruit instead of drinking the fruit juice. Choose white milk or water over other beverages. WEEK 10: SCHOOL LUNCH

63 Eating healthy in the Cafeteria Sometimes it can be difficult to make healthy food choices when you are eating in the cafeteria. But there are some healthy options offered at school. Circle the healthy foods and beverages below to make a complete meal. You ll want to choose one main item, one side item, and a drink. Main Item Side Item Drink Grilled Chicken Sandwich Baked Potato Wedges Milk- 1%, Fat Free Beef Burger Slider Fruit Cup Chocolate Milk Spaghetti & Meatballs Fresh Broccoli & Dip Soda Vegetable Tamale Carrot Bites Water Turkey Pita Breadstick/ Bread roll Fruit Juice WEEK 10: SCHOOL LUNCH

64 Making your own lunch: You can also make sure to get a healthy lunch at school by bringing your own. Here are some tips for when you pack a lunch from home: Ask your parents for help. Sandwiches make a great lunch. Make sure they are on whole grain bread. Bring as many veggies as you can. You can add these to you sandwich, or bring baby carrots or other cut up vegetables. Water is a great drink to keep you hydrated. There are lots of other great snacks you can add to your lunch. Here are some ideas: o String Cheese o Fruit o Hummus and crackers o Trail mix WEEK 10: SCHOOL LUNCH

65 Ingredients 2 slices 2 slices 1 slice 1 leaf Sliced ¼ THE ULTIMATE SANDWICH High-fiber bread Turkey breast, or other lean meat Cheese, such as pepper jack or provolone Romaine lettuce Tomato, peppers, cucumber, onion Avocado (optional) Mustard (optional) Time: 10 minutes Makes 1 serving Directions 1. Place the turkey and cheese on the bread. Heat in a toaster oven or conventional oven to melt the cheese, if desired. 2. Layer on the avocado, lettuce, and other vegetables. WEEK 10: SCHOOL LUNCH

66 FUN FACTS: People have been eating sandwiches for over 2,000 years. In some countries, the break for lunch can last 2-3 hours because people sometimes take a nap or siesta after eating. Research shows that people who use smaller plates and utensils eat 20-40% less than people who use larger plates and utensils. Noodles got their start in China, not Italy as many people might think. On your own: Try to pack a healthy lunch to bring to school at last one time in the next week. Ask for help from a parent if you need to. Write about it in your journal or online. WEEK 10: SCHOOL LUNCH

67 WEEK 11 PARTIES AND HOLIDAYS In this lesson, you will learn: 1. How to choose healthier holiday and party foods 2. How to create healthier meals for holidays and parties.

68 HOLIDAYS AND PARTIES Holidays and parties are a time when families and friends gather together to celebrate, and that usually means a lot of food. The foods that we eat during the holidays and at parties are not always healthy. Also, sometimes we eat until our stomach hurts, which is also unhealthy. We celebrate a lot of holidays and parties over the year, so all that unhealthy eating adds up! Party food can be: High in sugar (like candy, soda and cake) Low fiber (like white breads and desserts) Highly processed (like chips and candy) Non-nutritious (with little vitamins and minerals) There can be lots of food and lots of choices, like when food is served buffet-style. We don t always sit down and eat together at all holidays and parties, which can mean lots of snacking. Making party meals healthier Be creative and think about how to make food healthier at a party. If you are invited to a family party, you can bring a healthy snack or side dish to share with everyone, that way you know you will have something healthy to eat. Or if you have a birthday party, you can choose to provide healthier food at your party. WEEK 11: HOLIDAYS AND PARTIES

69 CREATING HEALTHY PARTY FOOD Here are some foods that are associated with holidays and other celebrations. What foods are healthier than others? Can you brainstorm healthy food options to replace the unhealthy ones? Birthday Party Frosted cake Pizza Soda or juice Piñata full of candy Chips and dip Veggie plate Water Holidays Tamales Turkey or Ham Mashed potatoes Pies and other holiday deserts Hot chocolate Salad Red apples, grapes Family Picnic Fruit punch Aqua frescas Carne asada Tortillas Chips and dip Cookies Candy Here are some tips to avoid eating too much: Use a smaller plate. Chew on sugar free gum or mint. This will leave you with a clean taste in your mouth and will keep your mouth busy. Drink lots of water. Eat slowly, and pay attention to when you start to feel full. Eat a healthy snack at home before going to a party. This way you will not be as hungry and won t be as tempted to make unhealthy choices. Only eat when you are sitting down. This will help you avoid mindless snacking. WEEK 11: HOLIDAYS AND PARTIES

70 BEAN SALAD WITH PITA CHIPS Ingredients 1 tsp Olive oil 1 Clove garlic, minced 2 cups Cooked black beans, drained 2 Tbsp Water ¼ Red onion, chopped ½ Bell pepper, chopped ½ Jalapeno, minced ¼ cup Cilantro, chopped Squeeze lime juice (optional) Salt Time: 20 minutes Makes 4 servings Whole wheat pitas or tortillas Directions To make dip: 1. Heat oil in a medium pan over medium heat. Add the garlic and cook until you can smell it, about 30 seconds. 2. Add the beans and water and mash until they are smooth. 3. Add all the other dip ingredients and mix. To toast pitas (optional): 1. Heat the grill/griddle, or heat the oven to 400 degrees. 2. To make the pita chips, cut the whole pitas into 8 wedges. 3. Put the wedges on a baking sheet, or directly onto the grill/griddle, and cook until crisp and slightly browned, about 5 minutes. WEEK 11: HOLIDAYS AND PARTIES