Making My Plate Your Plate Inservice I taught a class to Housing and Dining Services Staff on MyPlate, portion sizes, and reading food labels. We called the class Making MyPlate Your Plate. It is part of a wellness program the department has, which includes a lesson on nutrition once a month. The staff mainly consisted of management and those who work in offices, rather than kitchen and service staff. It was well attended with 12 people in attendance. The topic was chosen by the facility in response to surveys from past classes. They wanted someone to teach the basics of MyPlate, serving sizes, and how to read a nutrition label, as well as make it interesting enough that people with some background would also gain information from the class. The pre-evaluation was to help me gain knowledge of where they were coming from and what background they had. It was helpful to me to learn this so I knew what level to teach the class at. The questions from the pre-evaluation: Question number responded (out of 12) How many of you have heard of MyPlate? 4/12 How many of you have seen a picture of 2/12 MyPlate? How many of you feel you know how to 0/12 accurately estimate portion sizes? How many of you know how to read a food 3/12 label How many of you know what things on a food 0/12 label you should increase/decrease in your diet? They were given an anonymous survey to complete at the end of the session. These results were then given to the director of the wellness program. She then scanned them and emailed them to me and my preceptor for us to review. The main improvements suggested were to go into more detail. This included detail about preparing food, how to lower sodium, and what the nutrition facts each mean. Because of the time constraints, it would have been difficult to go into more detail and still cover what we did. If I had the time, I think it may have been beneficial to have a follow-up class to go into more details or else have had them ask questions before class so I could have addressed their specific questions.
I felt my class went well. Everyone participated, and almost everyone stopped me at the end to tell me they learned something. I was able to make it interactive, which helped people get involved. I thought that brining in food to visualize portions and handing out actual food containers to learn how to read nutrition labels went well and was beneficial to the group. The main change I would make is to make more handouts. More people came than what was expected (12 came, 8 were signed up). I had made a few extra copies so I had enough handouts for all participants, but needed to make a copy later for my preceptor rather than having an extra for her at the time of the presentation. If anyone else would have come, there would have not been enough. I would have felt more comfortable with extra copies rather than having exactly the right number. Below, you will find the lesson plan I used, as well as the handouts that were passed out.
LESSON PLAN Title: Making MyPlate Your Plate Name: Jessica Roberts Target Audience: CU Boulder HDS Employees Number Attending: 14 Terminal Objective 1- Teach MyPlate Basics 2- Help them understand serving size 3- Teach them how to read a nutrition label Needed Material: White board markers, cooked spaghetti, tongs, plates (3), can of vegetables, different sizes of fruit, measuring cups, snack size resealable bag with ½ c fruit in it, box of cereal, bowls (2), similar foods with different nutrition, snack food with >1 serving per container, objects to show serving size (baseball, tennis ball, hockey puck, deck of cards, CD, computer mouse, checkbook, golf ball, can of tuna) Needed Reference Sheets: Ideas for adding vegetables to your breakfast List of different colored fruits and vegetables List of whole grain foods Needed amounts of each food group References Choosemyplate.org Preparation Create and print handouts Print nutrition facts from restaurants Create powerpoint/posters with MyPlate logo, how to navigate choosemyplate.org and nutrition facts label Gather needed materials and sort into different bags for different parts of the lesson Set up classroom with fruit, vegetables and reference objects on front table. Pre-assessment How many of you (possible sticky chart): - Have heard of MyPlate - Have seen a picture of MyPlate - Are familiar with the MyPlate recommendations - Know how to accurately estimate portion sizes - Know how to read a food label - Know what things on a food label you should increase/decrease in your diet Time (if in class): 3 min Introduction (before pre-assessment) Today we ll learn about MyPlate, portion sizes, and how to read a food label Time: 30 seconds Supporting Objectives Content Outline Time Learning Experiences Have the class become familiar with what MyPlate Familiarize with MyPlate and the MyPlate website 5 min Show picture of the MyPlate. Explain why they went to this (visual, easier to remember). Tell them
looks like website address (choosemyplate.gov). Possibly show MyPlate website? Have the class remember what MyPlate consists of What MyPlate recommends. 2 min Explain the picture of MyPlate. Each section represents how much of the plate that food group represents. Don t forget milk! Have the class remember that you should have at least 3 food groups with each meal Explain that an easy way to meet this is to have 3 food groups with each milk. Give examples of each meal. 3 min Tell that it is recommended to try to get at least 3 food groups for breakfast, more for larger meals. Ask if any meals this would be difficult for. Give options for vegetables at breakfast. Have the class be able to repeat the MyPlate recommendations: 1 make half your plate fruits and vegetables 2- make at least half your grains whole 3- vary your protein 4-switch to low-fat or fatfree milk 1. make half your plate fruits and vegetables 2. make at least half your grains whole 3. Vary your protein 4. Switch to low-fat or fat-free milk 1: 10 min 2:5 min 3: 1 min 4: 1 min Explain that there are recommendations based on MyPlate and the 2010 dietary guidelines for America. Then go into 1. Make half your plates fruits and vegetables: this is an easy way to remember to get your f/v. Ask to have them come up with different colors of f/v (groups or individual based on size). Put on board/write in different colors. This gives them an ideas of ways to eat more. 2. Half grains whole: explain this also helps increase fiber. Ask for examples of whole grains, and give other examples if unknown. Point out that this doesn t mean all your grains have to be whole. Maybe you only like white bread or pasta. Choose the other as a whole grain, etc 3. Vary your protein: explain to try having fish twice a week, or switching between chicken and beef, or adding a day where you don t eat meat for your protein. 4. Switch milk: explain that all the same nutrients are there, but it decreases fat and calories.
Have the class understand that these guidelines apply to any age These guidelines apply to any age 1 min These guidelines were made in the most part to help with any age group. Participants will know general information on servings needed Participant will know where to go to find serving recommendations for all age groups For the average 19-50 yo: 1 ½-2 c fruit, 2 ½ - 3 c vegetables, 6-8 oz grain, 5-6 ½ protein, 3 c dairy Choosemyplate.gov then each food section has chart of how much is needed. 2 min 2 min Tell them a general outline of average needed amounts for 19-50 yo. Explain if they are active they may need more. Show/navigate to website to show where to find. Otherwise just tell and give handout. The class should be able to recognize what the following portions look like: - 1 oz grain (1 slice bread, 1 c ready cereal, ½ c other - 1 c fruit - 1 c veg (2 c leafy) - 1 oz pro (need 5-6) - 1 c milk 1 oz grain, 1 c fruit, 1 c veg, 1 oz pro, 1 c milk 5 min 3 min Have people choose how much spaghetti they think is 1 oz. Choose which veg is 1 c. Choose which fruit is closest to 1 c. Then have me measure/discuss each. Then, show common food examples of how to estimate servings size. Esp bagel Class should be familiar with layout of a label Show them nutrition facts label 30 sec Show nutrition label. Also show fast food nutrition sheets. Class should be able to identify stated serving size and understand what it means Point out serving size 6 min Point out serving size stated. Explain that it isn t always one and that will affect the rest of the nutrition information given. Hand out examples (soda, cereal, etc). Have them tell me how many serving size. Do any of those surprise you? Pour cereal to how much they normally do and see how many servings it would be.
Class will be able to repeat ways of controlling portions Pre-bag, smaller plates/bowls, spread food 2 min discuss tips for keeping serving sizes on the go: premeasured bags, don t eat out of large package, choose smaller plates and utensils. Try smaller plates, etc. get takeout box at beginning or split Class should know which items to increase in their diet Increase potassium, vit and min 30 sec Increase potassium, vitamin, min Class should know which items to limit in their diet Limit sodium, watch fats 2 min Limit sodium. Watch fats. Decrease saturated and trans fat, switch of poly and mono unsaturated Class should understand what %s are high vs low 5% or less is low (fat, sat fat, chol, sod), 20% or more is high (vit, min, fiber) 1 min Explain 5% or less is low and should be goal for fat, sat fat, chol, sod. 20% or more is high and should be goal for vit, min, fiber. Show examples and see if they can identify what is high/low in each Class should be able to apply different options in order to make healthier choices (apply above principles) 5 min Give each person 2 labels of similar foods. Have them look and decide which would be better, and why. Ask for people to share. Assessment Ask to see what they learned. Closure Pass out evaluation as well as any additional handouts(handout 2)
My Daily Food Plan Based on the information you provided, this is your daily recommended amount for each food group. GRAINS 6 ounces VEGETABLES 2 1/2 cups FRUITS 2 cups DAIRY 3 cups PROTEIN FOODS 5 1/2 ounces Make half your grains whole Vary your veggies Focus on fruits Get your calcium-rich foods Go lean with protein Aim for at least 3 ounces of whole grains a day Aim for these amounts each week: Dark green veggies = 1 1/2 cups Red & orange veggies = 5 1/2 cups Beans & peas = 1 1/2 cups Eat a variety of fruit Choose whole or cut-up fruits more often than fruit juice Drink fat-free or low-fat (1%) milk, for the same amount of calcium and other nutrients as whole milk, but less fat and Calories Select fat-free or low-fat yogurt and cheese, or try calcium-fortified soy products Twice a week, make seafood the protein on your plate Vary your protein routine choose beans, peas, nuts, and seeds more often Keep meat and poultry portions small and lean Starchy veggies = 5 cups Other veggies = 4 cups Find your balance between food and physical activity Be physically active for at least 150 minutes each week. Your results are based on a 2000 Calorie pattern. Know your limits on fats, sugars, and sodium Your allowance for oils is 6 teaspoons a day. Limit Calories from solid fats and added sugars to 260 Calories a day. Reduce sodium intake to less than 2300 mg a day. Name: This Calorie level is only an estimate of your needs. Monitor your body weight to see if you need to adjust your Calorie intake.
Visit choosemyplate.gov for more information. Making MyPlate Your Plate: Notes
USE THE NUTRITION FACTS LABEL TO EAT HEALTHIER Check the serving size and number of servings. The Nutrition Facts Label information is based on ONE serving, but many packages contain more. Look at the serving size and how many servings you are actually consuming. If you double the servings you eat, you double the calories and nutrients, including the % DVs. When you compare calories and nutrients between brands, check to see if the serving size is the same. Know your fats and reduce sodium for your health. To help reduce your risk of heart disease, use the label to select foods that are lowest in saturated fat, trans fat and cholesterol. Trans fat doesn't have a % DV, but consume as little as possible because it increases your risk of heart disease. The % DV for total fat includes all different kinds of fats. To help lower blood cholesterol, replace saturated and trans fats with monounsaturated and polyunsaturated fats found in fish, nuts, and liquid vegetable oils. Limit sodium to help reduce your risk of high blood pressure. Reach for healthy, wholesome carbohydrates. Calories count, so pay attention to the amount. This is where you ll find the number of calories per serving and the calories from fat in each serving. Fat-free doesn t mean calorie-free. Lower fat items may have as many calories as full-fat versions. If the label lists that 1 serving equals 3 cookies and 100 calories, and you eat 6 cookies, you ve eaten 2 servings, or twice the number of calories and fat. Look for foods that are rich in these nutrients. Use the label not only to limit fat and sodium, but also to increase nutrients that promote good health and may protect you from disease. Some Americans don t get enough vitamins A and C, potassium, calcium, and iron, so choose the brand with the higher % DV for these nutrients. Get the most nutrition for your calories compare the calories to the nutrients you would be getting to make a healthier food choice. The % Daily Value is a key to a balanced diet. The % DV is a general guide to help you link nutrients in a serving of food to their contribution to your total daily diet. It can help you determine if a food is high or low in a nutrient 5% or less is low, 20% or more is high.you can use the % DV to make dietary trade-offs with other foods throughout the day. The * is a reminder that the % DV is based on a 2,000-calorie diet. You may need more or less, but the % DV is still a helpful gauge. Fiber and sugars are types of carbohydrates. Healthy sources, like fruits, vegetables, beans, and whole grains, can reduce the risk of heart disease and improve digestive functioning. Whole grain foods can t always be identified by color or name, such as multi-grain or wheat. Look for the whole grain listed first in the ingredient list, such as whole wheat, brown rice, or whole oats. There isn t a % DV for sugar, but you can compare the sugar content in grams among products. Limit foods with added sugars (sucrose, glucose, fructose, corn or maple syrup), which add calories but not other nutrients, such as vitamins and minerals. Make sure that added sugars are not one of the first few items in the ingredients list. For protein, choose foods that are lower in fat. Most Americans get plenty of protein, but not always from the healthiest sources. When choosing a food for its protein content, such as meat, poultry, dry beans, milk and milk products, make choices that are lean, low-fat, or fat free.
Visualizing Portion Sizes Basic Guidelines 1 cup = baseball ½ cup = ½ baseball or lightbulb 1 oz or 2 Tbsp = golf ball 1 Tbsp = poker chip 3 oz meat = deck of cards 3 oz fish = checkbook Grains 1 cup of flakes = baseball 1 pancake = CD 3 oz muffin = hockey puck 3 oz biscuit = hockey puck 3 oz dinner roll = yo-yo ½ cup cooked rice = lightbulb ½ c cooked pasta = hockey puck 1 oz bread = 1 slice 1 oz bagel = 6 oz can of tuna 3 cups popcorn = 3 baseballs Dairy & Cheese 1 ½ oz cheese = 3 dice 1 cup yogurt = baseball ½ cup frozen yogurt = lightbulb Fats & Oil 1 Tbsp butter or spread = scrabble tile 2 Tbsp salad dressing = 1 shot glass 1 Tbsp oil = poker chip Fruits and Vegetables ½ cup fresh fruit = tennis ball ½ cup grapes = about 16 grapes 1 cup strawberries = about 12 berries 2 cup salad greens = 2 baseballs 1 cup carrots = about 12 baby carrots 1 cup cooked vegetables = baseball 1 baked potato = computer mouse Meats, Fish, Nuts 1 oz lunch meat = CD 3 oz lean meat = deck of cards 3 oz fish = checkbook 3 oz tofu = deck of cards 2 Tbsp peanut butter = golf ball 2 Tbsp hummus = golf ball ¼ cup almonds = about 23 almonds ¼ cup pistachios = about 24 pistachios Mixed Dishes 1 hamburger (no bun) = deck of cards 1 cup fries = about 10 fries 4 oz nachos = about 7 chips 3 oz meatloaf = deck of cards 1 cup chili = baseball 1 sub sandwich = about 6 inches 1 burrito = about 6 inches