Extension Nutrition Program
University of Idaho
PO Box 443183
Moscow, Idaho 83844-3183
Lessons are taught in group sessions (in food stamp offices, adult education & job training centers, community centers, Head Start programs, libraries, churches, extension offices, and other locations).
Lessons titles include:
Bread, Cereal, Rice, and Pasta: 6 Servings (half from whole grains)
foods provide complex carbohydrates, an important source of energy.
They also provide B vitamins, minerals, and fiber. Starchy foods are
not fattening if you don't add butter, cheese, or cream sauces.
= 1 ounce
Vegetables: 2 1/2 cups
Vegetables provide vitamins (especially A and C), are excellent sources of fiber, and are naturally low in fat. For maximum nutrients, select dark leafy greens, deep-yellow or orange vegetables, and starchy vegetables like potatoes and yams.
Fruits: 2 cups
are rich sources of vitamins, most notably vitamin C. They are
Milk, Yogurt, and Cheese: 3 Servings
Milk products are the richest sources of calcium. They also provide protein and vitamin B12. Choose low-fat varieties to keep calories, cholesterol, and saturated fat at a minimum.
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts: 5 1/2 ounces
foods are excellent sources of protein, iron, zinc, and B vitamins,
Fats, Oils, and Sweets: 20% - 35% of total calories
provide calories, but little else nutritionally.
The main concepts taught in the food safety lesson are:
The main concepts are:
The main concepts taught are:
It is suggested
that each person include a minimum of six servings per day from this food
group. In general, at least half the grains should come from whole grains.
A serving may be ½ cup cooked cereal, 2/3 to 1 cup of ready-to-eat cereal, a
slice of bread, or ½ cup of cooked pasta, to name a few. (Children may need
to eat smaller serving sizes based on age) Foods in this group provide
complex carbohydrates that are used as “energy” by our bodies. Some
activities to enhance learning include, “Create a Casserole,” label reading
on cereal boxes, and making “Bread in the Bag.”
us with vitamins, minerals, and fiber in our diets. Most vegetables are low
in calories and fat. It is suggested that we eat at least three servings per
day from this group. A serving may be ½ cup cooked or 1-cup raw vegetable,
for example. Dark green and orange vegetables are high in Vitamin A,
beta-carotene. Beta-carotene is an antioxidant that may help in the
prevention of some types of cancer. Some activities to enhance learning
include, “Can Cutting” of various vegetables for a cost comparison
activity, “snacking ideas for children.”
Fruits provide us with carbohydrates, fiber and a “sweet” alternative to candy, soda, cookies, etc. Fruits are naturally low in fat. Fruits provide a good source of Vitamin C. Vitamin C is essential for a healthy immune system and iron absorption. It is suggested that we include at least two servings of fruit per day in our diets. A serving size may be a piece of fresh fruit the size of a tennis ball or ¾ cup fruit juice. Additional activities to enhance learning include reading labels on fruit juices/drinks to find those that are 100% fruit juice; making fruit snacks for youth.
It is suggested that we include two to three servings per day from milk, yogurt or cheese equivalents. A serving may be 8 ounces of fluid milk, 1 cup of yogurt or 1½ ounces of cheese. This group is an important source of calcium and protein in the diet. Calcium helps to keep our teeth and bones healthy. There are many different types of milks on the market. The only “real” difference is in the amount of fat in each kind of milk. Additional activities to enhance learning include label reading, recipes using dry milk powder, and calcium requirements for all age groups.
The meat group lesson teaches the participant to identify the foods in this group: meat, poultry, fish, dried beans, eggs, and nuts. Information is given on nutrient content and ways to make low fat choices. The participant learns the recommended number of servings, serving size, and how to incorporate this group into the daily diet. Emphasis is placed on how to prepare and store foods and how to save money buying the foods from this group.
This lesson teaches the participant the
relationship between fat and calories and the importance of physical
activity in weight control and health. Information is given on ways to
decrease fat in meals, low-fat cooking methods, and the effect of high sugar
foods in weight control. The participant learns how to read a food label for
fat and sugar content.
This lesson teaches participants the importance of breakfast and snacks. The participant learns ways to incorporate different foods from the five food groups into the breakfast meal and how to prepare quick breakfasts for busy mornings. Participants learn why healthy snacks are important, especially for children, and ways to create low-fat, low calorie snacks.
Participants are encouraged by the Nutrition Advisors to follow the recommendations given to them by their doctors for when and what foods they should begin to feed their babies. See “Feeding Infants and Children” for further information.
This lesson helps participants to understand that they are the “gatekeepers” of the types of food that they buy and bring into the house. Parents learn that they are responsible for when and where the child eats and what is available for the child to eat. The child then chooses what and how much to eat.