Why do you eat what you eat?

Why do you eat what you eat?

Essential Standard 6.NPA.1 - Analyze tools such as Dietary Guidelines and Food Facts Label as they relate to the planning of healthy nutrition and fitness.

Clarifying Objectives 6.NPA.1.3 - Apply MyPlate meal-planning guides to ethnic and vegetarian choices

Statement of Objectives: Today we are going to look at the many food options we have, including foods from different cultures and vegetarian choices. By the end of this lesson, you will be able to select healthy foods from a variety of sources.

Neither vegans nor vegetarians eat meat, but get their protein from other sources. Aren t YOU glad HE doesn t eat meat?! Many animals including this gorilla do not eat meat and many cultures do not consume as much meat as do Americans. Protein can be included in our diets from a variety of sources.

Food Choices! A comparison of cultural and vegetarian food options

What are some of your favorite ethnic restaurants? Common in the United States: Asian (Chinese, Japanese, Thai) Mediterranean (Italian and Greek) Latin American (Mexican)

Common Food Choices in Asian Cuisine Fruits Pineapple, Bananas, Mangos, Tangerines, Watermelon, Grapes, Pears Vegetables Carrots, Broccoli, Mushrooms, Bok Choy, Cabbage, Bamboo Shoots, Chilis, Bean Sprouts, Scallions, Leafy Greens, Peppers Pasta Rice, Noodles, Breads, Millet Beans Soybeans, Peanuts, Dried Beans, Edamame Beans, Miso, Tofu Miscellaneous Vegetable Oils, Fish/Shellfish, Egg, Poultry & Pork, Red Meat Sweets Ice Cream, Sorbets Source: Oldways Preservation & Exchange Trust

Common Food Choices in Mediterranean Cuisine Bread, Pasta, Grains Bread, Pasta, Rice, Couscous, Polenta, Potatoes Fruits Olives, Avocados, Grapes Vegetables Spinach, Eggplant, Tomatoes, Broccoli, Peppers, Mushrooms, Garlic, Capers Beans Legumes, Nuts Almonds, walnuts and other nuts; Chick Peas, White Beans, Lentils and other beans; Peanuts Olive Oil Cheese & Yogurt Fish Shellfish, Sardines Poultry Chicken Eggs Sweets Pastries, Ice Cream, Cookies Meat Veal, Lamb Source: Oldways Preservation & Exchange Trust

Common Food Choices in Latin American Cuisine Beans, Grains, Tubers, Nuts Maize, Potatoes, Rice, Bread, Taro, Tortillas, Arepas, Black Beans, Seeds, Quinoa, Malanga, Peanuts, Amaranth, Legumes, Cassava, Pecans, Sweet Potatoes, Pumpkin, Plantains, Yuca, Garbanzo Beans, Pinto Beans Fruits Limes, Bananas, Avocados, Cacao, Breadfruit, Plums, Apples, Berries, Papayas, Mangos, Cherimoya, Guanabana, Pineapple, Melon, Tamarind, Quince, Grapes, Guava, Oranges, Kiwi Vegetables Kale, Cactus, Eggplant, Turnip, Chard, Squash, Zucchini, Onions, Broccoli, Okra, Spinach, Lettuce, Tomatoes, Tomatillos, Sweet Peppers, Chiles, Plant Oils and Milk Products Plant Oils (Soy, Corn, Olive), Milk, Cheese Fish, Shellfish Shrimp, Salmon, Snapper, Mussels Poultry & Pork Fowl, Turkey, Chicken Meat, Sweets, Eggs Source: Oldways Preservation & Exchange Trust

Considerations when eating out Look for these terms on the menu: Chinese a. b. c. d. e. f. Steamed Jum (poached) Kow (roasted) Shu (barbecued) Steamed rice Dishes without MSG added Source: The National Heart, Lung, and Blood Institute

Considerations when eating out Look for these terms on the menu: Italian a. b. c. d. e. f. g. Red sauces Primavera (no cream) Piccata (lemon) Sun-dried tomatoes Crushed tomatoes Lightly sauteed Grilled Source: The National Heart, Lung, and Blood Institute

Considerations when eating out Look for these terms on the menu: Mexican a. b. c. d. Spicy chicken Rice & black beans Salsa or picante Soft corn tortillas Source: The National Heart, Lung, and Blood Institute

What about vegetarians? Types of Vegetarians: 1. true vegetarian eats no meat at all, including chicken and fish. lacto-ovo vegetarian 2. a. 3. eats dairy products and eggs, but excludes meat, fish, and poultry. lacto vegetarian a. 4. eats dairy products, but not eggs. ovo vegetarian a. 5. eats eggs, but not dairy products. vegans a. exclude eggs and dairy products, as well as animal products like honey and gelatin. From KidsHealth.org

Vegetarian Food Choices Breads, Pasta & Grains Oats, Wheat, Rice, Buckwheat, Flax, Bulgur, Quinoa, Amaranth, Seitan, Millet, Barley, Whole Grain Bread, Rye, Pita, Tortilla, Rice Cakes, Couscous, Noodles, Kasha, Pasta, Corn Fruits Grapes, Raisins, Pears, Avocados, Oranges, Melon, Apples, Bananas, Plums, Cherries Vegetables Mushrooms, Tomatoes, Kale, Broccoli, Collards, Sweet Potatoes, Peppers, Asparagus, Cucumber, Potatoes, Onions, Carrots, Cabbage, Squash, Leeks, Eggplant, Celery, Lettuce, Legumes & Beans: Soy, Red Bean, Lentil, Kidney Bean, Tempeh, Tofu, Black-Eyed Pea, Dried Pea, Soy Flour, Textured Vegetable Protein, Navy Bean, Miso, Pinto Bean, Split Pea, Lima Bean, Chick Pea, Black Bean Eggs Soy Milk, Cheese, Yogurt Nuts, Seeds Pine, Walnut, Pistachio, Brazil, Pecan, Almond, Sesame, Cashew, Pumpkin, Hazelnut, Macadamia, Peanuts, Peanut Butter, Almonds, Pistachios, Pine Nuts, Walnuts, Pumpkin Seeds, Sesame Seeds Plant, Oils Corn, Canola, Avocado, Olive, Soybean, Safflower, Peanut Sweets Pie, Custard, Ice Cream, Cake, Cookies Source: Oldways Preservation & Exchange Trust

Vegetarian diet concerns: Make sure to get a well balanced diet. Specifically, need to get adequate amounts of: a. b. c. d. e. f. Iron Calcium Vitamin D Protein Vitamin B12 Zinc Protein sources B12sources Source: MyPyramid.gov

Tips for Vegetarians Build meals around protein sources naturally low in fat, such as beans, lentils, and rice. Don t overload meals with high-fat cheeses to replace the meat. Choose calcium-fortified soy-based beverages for calcium in amounts similar to milk. Many foods that typically contain meat or poultry can be made vegetarian. Consider: 1. 2. 3. pasta primavera or pasta with marinara or pesto sauce veggie pizza vegetable lasagna tofu-vegetable stir fry vegetable lo mein vegetable kabobs bean burritos or tacos Source: MyPyramid.gov

Article for discussion Would you eat cafeteria food that is 100% veggies? How to cook veggies

Questions?

Independent Practice: You are the owner of a restaurant. On the handout (Appendix 5), create an enticing Today s Specials board featuring an appetizer, entrée and dessert from MyPlate. Make sure it s healthy and covers the categories in the food pyramid!

Option 2 You are the owner of a restaurant and you are creating a healthy menu on Microsoft Publisher or a program that can create a brochure You have to have Appetizers (3) Main Dishes Beef (2) Poultry (2) Vegetarian (2) Side dishes (5) Dessert (3) Drinks (3) You have to have listed for each item the Cost Ingredients listed How the item was cooked If you put the actual calories, salt and fat it will be extra credit They must be healthy and low fat You have to have pictures of at least 7 of your food items

Option 3 You are the owner of a restaurant and you are creating a healthy menu You have to research some recipes at home and bring them in You have to have Appetizers (1) Main Dishes Beef (1) Poultry (1) Vegetarian (1) Side dishes (2) Dessert (1) Drinks (1) You have to have listed for each item the Cost Ingredients listed (what is in the food) a description of the food How the item was cooked If you put the actual calories, salt and fat it will be extra credit They must be healthy and low fat You have to have pictures of at least of your food items

Closure: Today we ve compared My Pyramid with food pyramids from several regions of the world as well as vegetarian diets. Your ability to create healthy restaurant menus and specials from these food options indicate that you are able to make healthy choices from a variety of food types.