MAKE YOUR PLATE GREAT!

Size: px

Start display at page:

Download "MAKE YOUR PLATE GREAT!"

Jane Simon
5 years ago
Views:

SPONSORING AGENCY MAKE YOUR PLATE GREAT! Go Lean with Protein The U.S. Department of Agriculture prohibits discrimination against its customers, employees, and applicants for employment o n the basis

1 SPONSORING AGENCY MAKE YOUR PLATE GREAT! Go Lean with Protein The U.S. Department of Agriculture prohibits discrimination against its customers, employees, and applicants for employment o n the basis of race, color, national origin, age, disability, sex, gender identity, religion, reprisal, and where applicable, political beliefs, marital status, familial or parental status, sexual orientation, or all or part of an individual s income is derived from any public assistance program, or protected genetic information in employment or in any program or activity conducted or funded by the Department. (Not all prohibited bases will apply to all programs and/or employment activities). If you wish to file a Civil Rights program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, found online at or any USDA office, or call (866) to request the form. You may also write a letter containing all of the information requested in the form. Send your completed complaint form or letter to us by mail at U.S. Department of Agriculture, Director, Office of Adjudication, 1400 Independence Avenue, S.W., Washington, D.C , by fax (202) or at program.intake@usda.gov.individuals who are deaf, hard of hearing or have speech disabilities may contact USDA through the Federal Relay Service at (800) ; or (800) (Spanish). USDA is an equal opportunity provider and employer. TODAY S INFORMATION PROVIDED BY: LEARNING OBJECTIVES Julie Zikmund, MPH, RDN, LRD At the end of this session, the participant will be able to: 1. List 3 health benefits of consuming lean proteins, 2. List the 7 main groups and serving sizes for CACFP, 3. Describe 3 strategies to reduce fat and salt in the protein group, 4. Describe 4 strategies to keep protein foods safe for service, and 5. List 5 ways to encourage children to eat lean protein. CHOOSE MY PLATE PRE-TEST (TRUE/FALSE) 1. The protein group is should be the largest serving on the plate. 2. Cooking method does not effect the fat content of protein foods. 3. Most protein foods do not pose a choking or food allergy concern for children. 4. The recommended amount of peanut butter is reasonable for children of all ages to consume. 5. Proteins are recommended for all meals and snacks for CACFP. 6. It is important to keep protein foods separate from ready to eat foods. 7. You can tell when meat is hot by the color inside the meat product. 1

POLLING QUESTION #1 Building blocks for bones, muscles, skin, and blood Building blocks for enzymes, hormones, and vitamins Help release energy (B vitamins) Source of iron Source of other vitamins

2 MY PLATE MESSAGE: GO LEAN WITH PROTEIN WHY IS PROTEIN IMPORTANT? Building Blocks for many systems in the body, but most importantly the muscles Vital for health and maintenance of health Important to many vital organs WHAT ARE THE HEALTH BENEFITS? POLLING QUESTION #1 Building blocks for bones, muscles, skin, and blood Building blocks for enzymes, hormones, and vitamins Help release energy (B vitamins) Source of iron Source of other vitamins (vitamin E) and minerals (magnesium & zinc) Source of omega-3 fatty acids (seafood) Which of the following foods is not considered protein food? 1. Peanuts and cashews 2. Pork or beef roast 3. Deli turkey meat and cheddar cheese 4. Pumpkin and sunflower seeds 5. None of the above, they are all protein sources WHAT FOODS ARE IN THE PROTEIN GROUP? MEAT/MEAT ALTERNATES IN CACFP Meat Poultry Seafood Beans and peas Eggs Processed soy products Nuts and seed In CACFP, we refer to the protein group as meat or meat alternate 2

HOW MUCH FROM THE PROTEIN GROUP IS NEEDED DAILY? WHAT COUNTS AS AN OUNCE EQUIVALENT IN THE PROTEIN FOOD GROUP?

old Men 31-50 years old Women 51+ Men 51+ Daily Recommendations 2 ounce equivalents 4 ounce equivalents 6 ½ ounce equivalents 5 ½ ounce equivalents 6 ½ ounce equivalents 6 ounce equivalents 5 ½ ounce

FOR CACFP What is the required amount of meat/meat alternate for a 3 year old for lunch? 1. ½ ounce equivalent 2. 1 ounce equivalent 3. 1.5 ounce equivalent 4.

3 HOW MUCH FROM THE PROTEIN GROUP IS NEEDED DAILY? WHAT COUNTS AS AN OUNCE EQUIVALENT IN THE PROTEIN FOOD GROUP? Age/Gender Children 2-3 years old Children 4-8 years old Girls 9-13 years old Boys 9-13 years old Girls years old Boys years old Women years Men years old Women years old Men years old Women 51+ Men 51+ Daily Recommendations 2 ounce equivalents 4 ounce equivalents 6 ½ ounce equivalents 5 ½ ounce equivalents 6 ½ ounce equivalents 6 ounce equivalents 5 ½ ounce equivalents 1 ounce of meat, poultry or fish ¼ cup cooked beans 1 egg 1 tablespoon of peanut butter or other nut butter ½ ounce of nuts or seeds POLLING QUESTION #2 AMOUNTS FOR MEAT/MEAT ALTERNATE FOR CACFP What is the required amount of meat/meat alternate for a 3 year old for lunch? 1. ½ ounce equivalent 2. 1 ounce equivalent ounce equivalent 4. 2 ounce equivalent 1-2 years 3-5 years 6-12 years LUNCH Lean meat 1 ounce 1.5 ounces 2 ounces Cheese 1 ounce 1.5 ounces 2 ounces Cottage cheese ¼ cup 6 tablespoons ½ cup Egg ½ egg ¾ egg 1 egg Beans/peas, cooked ¼ cup 3/8 cup ½ cup Peanut/nut butters* 2T 3T 4T Yogurt ½ cup ¾ cup 1 cup SNACK Meat/meat alternate ½ ounce equivalent ½ ounce equivalent 1 ounce equivalent *The portion is unreasonable for a child to eat; therefore, another meat/meat alternate should be served in addition to a smaller portion of the nut butter to reach the ounce equivalent. WHY IS IT IMPORTANT TO EAT SEAFOOD? WHAT ARE THE BENEFITS OF EATING NUTS AND SEEDS? Omega-3 Fatty Acids EPA and DHA Prevention of Heart Disease Reduce risks of heart disease Small portions Brain and cognitive development Choose unsalted nuts and seeds What about Mercury? 3

WORD ABOUT FOOD ALLERGIES Keeping kids safe is one of the greatest concerns with protein foods.

4 WHAT TYPES OF MEAT/MEAT ALTERNATES SHOULD I OFFER? Fish and seafood Poultry Lean cuts of meat Leanest ground meats possible Nuts and seeds unsalted and chopped Eggs Beans and peas WHAT TYPES OF MEAT/MEAT ALTERNATES SHOULD I OFFER? Yogurt Soy products OFFER VARIETY CHOKING RISKS WITH PROTEIN FOODS A WORD ABOUT FOOD ALLERGIES Keeping kids safe is one of the greatest concerns with protein foods. Common allergens include Fish and shellfish Soy Milk (yogurt/dairy) Eggs Nuts and seeds Involve parents in food choices and availability in the environment Medical Statement from Medical Authority If you have questions, contact NDC for further assistance POLLING QUESTION #3 MAKING WISE CHOICES: GO LEAN WITH PROTEIN What is the healthiest way decrease the fat in meat? 1. Pan frying at a high temperature 2. Trim all visible fat after cooking 3. Draining the fat from the meat after cooking Start with the leanest cuts Look for eye of round, top round, bottom round, round tip, top loin, top sirloin, chuck shoulder and arm roasts Choose extra lean ground meats (at least 90% lean) 4

TRIMMING THE FAT KEEP IT LEAN Start with lean cuts Trim visible fat Remove skin Don t use

extra fat Choose lean luncheon meats Skip/limit the amount of breading Skip the extra fat for

Grill Roast Poach Boil These are all cooking methods that are healthy!

5 TRIMMING THE FAT KEEP IT LEAN Start with lean cuts Trim visible fat Remove skin Don t use extra fat for cooking Drain fat from meat after cooking Consider rinsing the meat to remove extra fat Choose lean luncheon meats Skip/limit the amount of breading Skip the extra fat for cooking Skip the sauces or gravies Keep it clean COOKING MATTERS VARY YOUR PROTEINS Broil Grill Roast Poach Boil These are all cooking methods that are healthy! Seafood/fish at least once a week Meatless Mondays Add beans/peas/soy Add nuts SHAKE THE SALT HABIT! NUTRITION FACTS LABEL Use herbs and spices for flavor Limit highly processed meats Purchase low sodium canned beans, fish and meats Prepare beans without sodium Don t add salt, sauces, gravy or full-fat cheeses 5

KEEP IT SAFE KEEP IT SAFE Defrost Storage Separate Cooking Do not rinse Chill Wash equipment and counter tops after preparation Avoid cross contamination Check on fish AVOID

Temperature & Rest Time 145 F (62.8 C) and allow to rest for at least 3 minutes Use a food thermometer to check temperatures Ground meats 160 F (71.

legs, thighs, and wings, ground poultry, and stuffing) Reheat cooked hams packaged in USDA-inspected plants to 140 F (60 C) and all others to 165 F (73.9 C).

6 KEEP IT SAFE KEEP IT SAFE Defrost Storage Separate Cooking Do not rinse Chill Wash equipment and counter tops after preparation Avoid cross contamination Check on fish AVOID TEMPERATURE DANGER ZONE A QUICK REVIEW OF FOOD TEMPERATURES Keep foods out of the temperature danger zone Product Beef, Pork, Veal & Lamb Steaks, chops, roasts Minimum Internal Temperature & Rest Time 145 F (62.8 C) and allow to rest for at least 3 minutes Use a food thermometer to check temperatures Ground meats 160 F (71.1 C) Ham, fresh or smoked (uncooked) 145 F (60 C) and allow to rest for at least 3 minutes Properly thaw foods Fully Cooked Ham (to reheat) Product All Poultry (breasts, whole bird, legs, thighs, and wings, ground poultry, and stuffing) Reheat cooked hams packaged in USDA-inspected plants to 140 F (60 C) and all others to 165 F (73.9 C). Minimum Internal Temperature 165 F (73.9 C) Eggs Fish & Shellfish Leftovers 160 F (71.1 C) 145 F (62.8 C) 165 F (73.9 C) Casseroles 165 F (73.9 C) HOW CAN I HELP ENCOURAGE KIDS TO EAT MEAT AND MEAT ALTERNATES? TIP #1: PUT KIDS IN CHARGE 6

TIP #2: COOK TOGETHER TIP #3: SEND THE MESSAGE HOME TIP #4: MAKE FOOD FUN TIP #5: BE CREATIVE RECIPES FROM CHOP CHOP COOKBOOK (PAGE 20) RECIPES FROM CHOP CHOP

or spinach, chopped ½ cup graded Swiss cheese Preheat oven to 350 degrees. Put skillet on stove over medium heat and add 1T oil. Add onion and cook 5-7 minutes.

Add the onion mixture, basil/spinach, and cheese. Mix well. Pour mixture into the skillet and carefully put into the oven. Cut into 8 pieces.

white vinegar or lemon juice 1 T Dijon mustard 1 apple (any kind), washed, peeled, and chopped fine 1 celery stalk, chopped fine Put the mayonnaise, yogurt,

7 TIP #2: COOK TOGETHER TIP #3: SEND THE MESSAGE HOME TIP #4: MAKE FOOD FUN TIP #5: BE CREATIVE RECIPES FROM CHOP CHOP COOKBOOK (PAGE 20) RECIPES FROM CHOP CHOP COOKBOOK (PAGE 36) FRITTATA 3 T vegetable oil 1 onion, chopped ½ head of broccoli or cauliflower ½ c cooked potatoes, rice or bread cubes 8 large eggs ½ cup basil or spinach, chopped ½ cup graded Swiss cheese Preheat oven to 350 degrees. Put skillet on stove over medium heat and add 1T oil. Add onion and cook 5-7 minutes. Turn the heat down to low and add the vegetables and potatoes. Cook until tender~5-10 minutes. Put the eggs in a mixing bowl and whisk until blended. Add the onion mixture, basil/spinach, and cheese. Mix well. Pour mixture into the skillet and carefully put into the oven. Cut into 8 pieces. Credit as: 1 slice = 1 oz meat alternate and ½ cup of vegetable CHICKEN SALAD 4 cups of shredded, cooked chicken ¼ cup mayonnaise ¼ cup plain low fat yogurt 1 t white vinegar or lemon juice 1 T Dijon mustard 1 apple (any kind), washed, peeled, and chopped fine 1 celery stalk, chopped fine Put the mayonnaise, yogurt, vinegar/lemon juice and mustard in a bowl and mix well. Add the chicken, apple, and celery to combine Serve right away or cover and refrigerate overnight. Credit: 1 ounce of chicken salad as 1 ounce of meat. 7

RECIPES FROM CHOP CHOP COOKBOOK (PAGE 117) RECIPES FROM CHOP CHOP COOKBOOK (PAGE 125) FISH TACOS 2 T vegetable oil 1 t ground cumin 1 t chili powder 1 clove garlic, peeled and minced 1 pounds of firm

fresh cilantro leaves, chopped 1 lime quartered Put the purple cabbage slaw (page 118), onion, tomato, avocado, yogurt, cilantro, and lime in a small bowls.

8 RECIPES FROM CHOP CHOP COOKBOOK (PAGE 117) RECIPES FROM CHOP CHOP COOKBOOK (PAGE 125) FISH TACOS 2 T vegetable oil 1 t ground cumin 1 t chili powder 1 clove garlic, peeled and minced 1 pounds of firm white fish, like halibut or cod fillets 8 (6 inch) corn tortillas Purple cabbage slaw (page 118) ½ onion, chopped 1 tomato, chopped 1 avocado, peeled, seeded, and diced ½ cup plain Greek yogurt ½ cup fresh cilantro leaves, chopped 1 lime quartered Put the purple cabbage slaw (page 118), onion, tomato, avocado, yogurt, cilantro, and lime in a small bowls. Put the oil, spices, and garlic in a medium bowl and mix well. Cut the fish into 1 inch strips, put them in a bowl, and use your fingers to coat them with the spice mixture. Set aside. Put the skillet on the stove and put heat to medium. Heat skillet for 3 minutes. Add the tortillas and warm each slide for about 30 seconds. Wrap in a clean dish towel to keep warm. Turn the heat up to medium high. When the skillet is hot, add the fish and cook for 3 minutes, then use a spatula to flip the pieces over. Cook on the other side until the fish breaks easily into flakes.about 2 minutes. Give each person a tortilla and allow them to assemble their tacos. Credit 1 taco as : 1 grain/bread serving, 1 oz of meat, and 1/8 cup of vegetable LITTLE LASAGNAS ½ cup of hot tap water 2 ½ cups of tomato/spaghetti sauce ½ pound of spaghettis noodles ¾ cup Parmesan cheese 1 ½ cups shredded Mozzarella cheese Preheat oven to 350 degrees. Put 2 T tap water in each of 12 muffin cups inside the tin. Added 1 T tomato sauce to each muffin cup. Count out 48 spaghetti strands and break up 4 spaghetti strands and add them to the first muffin cup. Continue adding 4 broken spaghetti strands to each muffin cup. Top with 1 t Parmesan cheese, 2 t mozzarella, and top with 2t spaghetti sauce. Repeat steps two more times so there are 3 layers. Bake until the top is golden brown and sauce is bubbling ~ 45 minutes. Set aside for 10 minutes. Loosen sides with a butter knife. Remove and serve. Credit as: 1 little lasagna = 1/2 oz grain/bread serving and 2 ounces meat alternate serving POST-TEST (TRUE/FALSE) 1. The protein group is should be the largest serving on the plate. (false) 2. Cooking method does not effect the fat content of protein foods. (false) 3. Most protein foods do not pose a choking or food allergy concern for children. (false) 4. The recommended amount of peanut butter is reasonable for children of all ages to consume. (false) 5. Proteins are recommended for all meals and snacks for CACFP. (false) 6. It is important to keep protein foods separate from ready to eat foods. (true) 7. You can tell when meat is hot by the color inside the meat product. (false)??questions?? THANK YOU! Upcoming Webinar Dates: Make Your Plate Great! Putting It All Together Monday, August 18 th 7-8pm SEND YOUR EVALUATIONS TO: Nutrition for North Dakota Day Care Children, Inc th Ave SW - Suite 5 Minot, ND ND Toll Free Phone : Minot Local Telephone: Fax: ndc@minot.com 8

USDA is an equal opportunity provider and employer.

USDA is an equal opportunity provider and employer. The U.S. Department of Agriculture (USDA) prohibits discrimination against its customers, employees, and applicants for employment on the bases of race, color, national origin, age, disability, sex, gender