Color My
Meals Healthy
Funded by a USDA Team Nutrition grant
The Illinois NET Program is supported by the Illinois
State Board of Education
Learn about…
Why the Dietary Guidelines are
important
How to be thrifty when planning
meals
How to read food labels
What menu planning resources
are available for child care staff
Child Care Meals
of Today
 Limited whole grains and
fresh foods
 Skim and 1% milk and milk
products served less often
 Increased use of processed foods
 Legumes rarely used
 Very little cooking from scratch
The Future of
Child Care Meals
• More color and variety!
• Use more fruits, vegetables and
whole grains
• Serve skim and 1% milk and milk
products more often
• Incorporate more legumes
and lean meats
• Gradually decrease sodium, fats
and cholesterol
How to
Color My Meals
Healthy
What are the Dietary
Guidelines?
Advice on how to:
 Make smart choices
 Find a balance
 Get the most out of your
nutrition
A Smart, Healthy Eating Plan
Emphasizes:
•Fruits
•Vegetables
•Whole grains
•Calcium-rich milk
•Lean protein
products
Contains less:
•Solid fats
•Salt
•Added sugar
Mix Up Your Choices
Key Messages
• Focus on fruits
• Vary your veggies
• Choose calcium-rich foods
• Make half your grains whole
• Go lean with protein
• Limit solid fats, salt and added sugar
Focus on Fruits &
Vary Your Veggies
• Serve a variety of fruits and veggies
• Serve mostly whole fruit instead of
juice (only 100% juice)
• Serve more dark green and
orange veggies
• Serve more iron-rich cooked dried
beans and dried peas
More Matters!
• Serve fresh fruit in season
whenever possible
• Serve fruits and veggies for snacks
• Add fruits to cereal, yogurt or salad
• Add veggies to soups, chili, sauces
and entrees
Choose calcium-rich foods
• Serve children two and
older skim or lowfat (1%
or less) milk
• Choose lowfat cheeses
and yogurt
Got calcium-rich foods?
• Substitute in recipes
• Serve as a snack
• Serve yogurt as a
meat alternate
Make Half Your
Grains Whole
All three
parts must
be present
Identifying
Whole Grains
•“Whole” listed
before grain
•First grain
ingredient listed is
a whole grain
•Use half whole
grain in recipes
Whole wheat flour,
water, brown sugar,
wheat gluten, rye,
oats, barley…
Which is the
Whole Grain Bread?
A
Wheat flour, water, high
fructose corn syrup,
molasses, wheat bran…
B
Whole wheat flour,
water, brown sugar,
wheat gluten, rye, oats,
barley…
Answer: B is the whole
grain bread.
A
Wheat flour, water,
high fructose corn
syrup, molasses,
wheat bran…
B
Whole wheat flour,
water, brown sugar,
wheat gluten, rye,
oats, barley…
Healthy Whole Grains
•Save money with USDA whole
grain commodities
•Modify recipes to
include whole grains
•Mix whole grain pasta with regular
•Make yogurt parfait with whole grain
granola
•Think outside the “cold cereal” box
Go Lean with Protein
•Lean
meats
•Poultry
•Fish
•Cooked
dry beans
•Cooked
dry peas
•Nuts
•Eggs
and seeds
Lean Protein Foods
• Use lean meats
• Try vegetarian
recipes
• Add cooked, dried
beans or peas to: • Serve eggs for
lunch
–Casseroles
–Stews
–Side dishes
–Salads
• Use nut butters
Find Balance
Engage in
Enjoy a
Eat a
+ physical = happy,
healthful,
activity
balanced
varied diet
(most days)
lifestyle
The Dietary Guidelines
for Americans
Mix Up Your Choices
• Focus on fruits
• Vary your veggies
• Choose calcium-rich foods
• Make half your grains whole
• Go lean with protein
• Limit solid fats, salt and added sugar
Kid Tested
and Approved.
Do You Ever Think…?
“Kids won’t like it.”
Six Tips for Success
 Be patient
 Be a role model
 Make food fun
 Include kids
 Get parents involved
 Don’t force or reward
Healthy Food Can Be FUN!!
•Give foods fun names
to engage
•Turn snack time into art
•Alter shapes and cuts
•Serve food in unique
holders
Division of Responsibility
Caregivers
•Set regular meal
and snack times
Children
Decide:
Ellyn Satter
•which foods to eat,
•Plan and prepare •how much to eat,
•Ensure child eats at and
table
•Create pleasant
eating environment
•if they want to eat.
Family-Style Meal Service
Benefits
1. Practice motor and social skills
2. Learn and try new foods
3. Provides pleasant eating
environment
4. Adults set example
Surefire Tips for Success
Be patient
Be a role model
Make food fun
Include kids
Get parents involved
Do not force or reward
Saving Big Bucks on
Healthy Meals
Eight Thrifty Tips for
Healthy Meals
1. Plan cycle menus
2. Comparison shop
3. Buy in bulk
6. Buy produce in
season
7. Save time with
food prep
4. Use more low-cost 8. Offer appropriate
portions
protein
5. Create your own
convenience foods
Plan a Cycle Menu
• Check inventory
• Make a list
• Decide number of weeks
• Plan main dishes first
• Offer a variety of foods
• Remember color!
Comparison Shop
• Shop wholesale/discount stores
• Form a buying co-op
• Establish community relationships
• Clip coupons and watch ads.
• Choose store/generic brands
• Check price per unit/serving
• Look at the bottom and top of store
shelves
Calculate Unit Price
Total price
Unit of measure
$3.99 ÷ 5 lbs = $0.80/lb
What is the Unit Price?
1. 10-pound bag of potatoes for
$2.60? $0.26/ lb.
2. 6-count package of whole
wheat buns for $2.40? $0.40/ bun
3. 3-ounce jar of cinnamon for
$0.99? $0.33/ oz.
Which is the Best Buy?

You are shopping for a box of whole
grain cereal. Here are your choices.
A: 10 oz. for $2.25
B: 15 oz. for $3.00
C: 20 oz. for $3.20
Which is the best price per ounce?
Which is the Best Buy?
A: 10 oz. for $2.25= $0.23 per ounce
B: 15 oz. for $3.00= $0.20 per ounce
C: 20 oz. for $3.20= $0.16 per ounce
Answer: C—The 20 oz.
box of whole grain cereal is
your best buy
Buy in Bulk
•Typically a better value
•Consider space available
•Economical method for staples
•Buy perishables in bulk and
freeze for later use
Use Low-cost
Protein Sources
• Canned or
dried beans
• Chicken
thighs
• Dried peas
• Canned tuna
• Eggs
• Yogurt
• Whole chicken • Peanut butter
Create Your Own
Convenience Foods
•Buy family-sizes; store in meal-size
•Cut whole chicken into parts & freeze
•Wash, dry and chop produce
•Make trail mixes/snack packs
•Shred block cheese for the week
•Make fish sticks/chicken nuggets
Let’s Compare!
Spaghetti and Meatballs
Scratch
Whole wheat spaghetti
Marinara sauce
Frozen meatballs
$0.30/serving
+$0.40/serving
+$0.75/serving
$1.45 per serving
Pre-made
Frozen spaghetti and meatballs = $3.99/serving
Difference of $2.54/serving!!
Time = $$
Prepare recipes or ingredients
in quantity and freeze extras
–Whole grain pancakes, waffles
and muffins
–Casseroles and lasagna
–Brown ground beef and roast
chicken
–Chili and soups
Buy Produce in Season
•More economical
•Fresh flavor
•Shop local farmers’ market
•Use frozen more in off-seasons
•Grow own
http://www.agr.state.il.us/
Tips for Saving Big
1.
2.
3.
4.
5.
6.
7.
8.
Plan cycle menus
Comparison shop
Buy in bulk
Use more low-cost protein
Create convenience foods
Buy produce in season
Save time with food prep
Offer appropriate portions
Take a Guess!
Guess the Portion Size Each
Household Item Represents
= 1 cup salad greens, dry cereal,
or yogurt
= 1 medium piece of fruit
= ½ cup canned fruit, ice cream,
cooked pasta or rice
= 1 small baked potato
= ½ cup “shapeless food” (peas or
beans)
Guess the Portion Size Each
Household Item Represents
= 2-3 oz. of meat, poultry or fish
= 1 oz. slice of bread, waffle or
pancake
1- 9/volt battery = tablespoon of
butter or peanut butter
2- 9/volt batteries = 1 ½ oz. of
cheese
Portion Size Me!
Group Activity
Learn the Limits:
Fat, Salt, and Sugar
Top Sources
Solid Fat
-Pizza
-Grain
desserts
-Whole milk
-Regular
cheese
-Fatty meats
Added Sugar
Salt
-Soda
-Table salt
-Fruit drinks
(recipes and
flavoring)
-Grain
desserts
-Highly
processed foods
-Dairy
desserts
-Meals
consumed away
from home
-Candy
Color My Meals Healthy Tips
Choose fresh and minimally
processed foods often.
Prepare more foods from scratch.
Cook with less solid fat, salt, and
added sugar.
Buy processed foods with less
solid fat, salt, and added sugar.
Choose Fresh & Cook from
Scratch for Less Fat, Salt &
Sugar
Purchase fresh or minimally
processed foods often.
Prepare food from scratch
when possible.
Cook with Less Fat, Salt
and Sugar
 Use lowfat cooking methods.
 Trim or remove excess fat from meats.
 Season with herbs, spices and fruit
juices.
 Avoid adding salt to cooking water.
 Sweeten with fresh or dried fruit.
 Use less sugar & fat in food prep.
 Use healthy fats instead of solid fats.
Use Healthy Fats
Healthy Fats
Solid Fats
Olive oil
Shortening
Canola oil
Bacon fat
Corn oil
Butter
Soft margarine
Lard
Buy Processed Foods with Less
Fat, Saturated Fat, Trans Fat,
Cholesterol, Sodium and Sugar
Nutrition Facts label
Ingredients list
Ingredients: Tomato, Water,
High Fructose Corn Syrup,
Salt, Partially Hydrogenated
Soybean Oil, Natural
Flavoring
Start Here
Check Calories
Limit these
Nutrients
Quick Guide
to % DV
Get
Enough of
these
Nutrients
•5% or
less is
LOW
•20% or
more is
HIGH
Smart Fruit and Veggie Choices
• Choose canned veggies
with less sodium
• Choose canned and frozen
fruit with no added sugar
• Serve 100% juice with no
added sugar
Smart Beverage Choices
Choose skim or lowfat (1%
or less) milk
Make water available
Smart Breads and
Grains Choices
Serve less grain desserts
Choose cereals with less
added sugar
Smart Meat/Meat
Alternate Choices
 Choose fresh cuts of meat instead
of cured meats most of the time
 Choose lean instead of fatty meats
 Choose reduced-fat cheeses
when possible
 Choose lowfat yogurt with
less sugar
WHOLE MILK
SKIM MILK
Nutrition Facts
Nutrition Facts
Serving Size: 1 cup
Servings per Container: about 4
Serving Size: 1 cup
Servings per Container: about 4
Amount per Serving
Amount per Serving
Calories: 150 Calories from Fat: 70
Calories 80
Calories from Fat: 0
% Daily Values*
% Daily Values*
12%
27%
Total Fat 0g
Cholesterol 35mg
12%
Cholesterol Less than 5mg 2%
Sodium 110mg
5%
Sodium 110mg
5%
Total Carbohydrate 11g
4%
Total Carbohydrate 11g
4%
Total Fat 8g
Sat. Fat 5g
Dietary Fiber 0g
Sugars
11g
Protein
8g
0%
0%
Sat. Fat 0g
Dietary Fiber
0g
Sugars
11g
Protein
8g
Lemon Yogurt
Fruit Yogurt
Nutrition Facts
Nutrition Facts
Serving Size: 1 container
Servings per Container: 1
Serving Size: 1 container
Servings per Container: 1
Amount per Serving
Amount per Serving
Calories: 110 Calories from Fat: 0
Calories 240 Calories from Fat: 25
% Daily Values*
% Daily Values*
Total Fat 0g
Sat. Fat 0g
0%
0%
Total Fat 3g
Sat. Fat 1.5 g
Trans Fat
Trans Fat 0g
Cholesterol 5mg
1%
Cholesterol 15mg
Sodium 90mg
4%
Sodium 140mg
Total Carbohydrate 20g
7%
Total Carbohydrate 46g
Sugars 11g
Protein
6g
4%
9%
Sugars 44g
Protein
9g
5%
6%
15%
Black Beans
Reduced Sodium Black Beans
Nutrition Facts
Nutrition Facts
Serving Size: ½ cup
Servings per Container: about 3.5
Serving Size: ½ cup
Servings per Container: about 3.5
Amount per Serving
Amount per Serving
Calories: 90 Calories from Fat: 5
Calories: 90 Calories from Fat: 0
% Daily Values*
% Daily Values*
Total Fat 0.5g
1%
Total Fat 0.5g
1%
Sat. Fat 0g
0%
Sat. Fat 0g
0%
Cholesterol 0mg
0%
Sodium 460mg
18%
Total Carbohydrate 19g
Dietary Fiber
Sugars
Protein
6g
1g
7g
6%
24%
Cholesterol 0mg
0%
Sodium 240mg
10%
Total Carbohydrate 19g
Dietary Fiber
6g
Sugars
1g
Protein
7g
6%
24%
Tips to Color My
Meals Healthy
 Choose fresh and minimally
processed foods often.
 Prepare more foods from scratch.
 Cook with less solid fat, salt, and
added sugar.
 Buy processed foods with less
solid fat, salt, and added sugar.
Freshen Up the Menu
-Activity-
Useful Resources
This institution is an equal opportunity
employer and provider.
This project has been funded at least in part
with Federal funds from the U.S. Department
of Agriculture. The contents of this
publication do not necessarily reflect the
view or policies of the U.S. Department of
Agriculture, nor does mention of trade
names, commercial products, or
organizations imply endorsement by the U.S.
Government.