Healthy Food, Healthy Families
SESSION PLAN Welcome to the Expanded Food and Nutrition Education Program: Healthy Food, Healthy Families SESSION GOAL: Participants will learn about the mission of the Expanded Food and Nutrition Education Program (EFNEP), MyPlate, portion sizes, and the importance of physical activity for good health. SESSION OBJECTIVES: By participating in today’s session, participants will: 1. Discuss the mission of EFNEP and the benefits of their participation in sessions. 2. Complete enrollment paperwork. 3. Explore MyPlate food groups. 4. Discuss recommended amounts and kinds of food based on individual calorie needs. 5. Compare portion sizes of common foods eaten today versus 20 years ago. 6. Discuss the benefits of regular physical activity. PROGRAM INDICATORS ADDRESSED: Today’s session addresses the following program impact indicators: Diet quality (food recalls) How much time do you spend on moderate physical activity on most days? Revised 06/01/12 EFNEP SESSION PLAN: Healthy Food, Healthy Families Core Session Materials Bring these to each session you teach… Welcome sign Sign-in sheet Tablecloths CD player and CD Paper Markers, pens, pencils Post-it notes Masking tape MyPlate poster VOICE poster Name tags (optional) Also Bring: Today’s recipe and handouts Three recipe options for next week – talk with your agent about this option Items for physical activity break Suggested session enhancement item (one per participant) – as appropriate BEFORE ANY SESSION: 1. Be familiar with session content. 2. Be familiar with the recipe you will demonstrate. 3. Gather all needed materials and supplies for activities including handouts, physical activity materials, and supplies for the food demonstration. KEYS TO A GREAT SESSION: Remember to use the seven keys of group facilitation during each of your sessions: INVITE = Set a learning environment that welcomes and celebrates, interests and engages. Play culturally appropriate music on your CD player at a low volume. Set up your welcome sign. Greet participants. Set up tables, tablecloth, and chairs. Set up all needed materials including food preparation supplies, handouts, etc. ASK = Use open ended questions. Give people a chance to share. WAIT = Wait five seconds for people to speak. Let three people speak before you jump in. AFFIRM = Say “Thank you, I’m glad you said that because…” WEAVE = Transition from one learning experience to the next. ENERGIZE = Show enthusiasm. Change your voice. Smile! EMBRACE = Use inviting body language – open arms and hands, no pointing. 2 EFNEP SESSION PLAN: Healthy Food, Healthy Families 3 SESSION MATERIALS ENROLLMENT AND FOOD RECALL MATERIALS EFNEP Enrollment form (EFNEP-2815) for each participant EFNEP Survey (EFNEP-2819) for each participant EFNEP Food Recall form (EFNEP-2817) for each participant Food Recall form poster “What did you eat?” poster Food Recall kit (allow participants to use the food models, etc.) ANCHOR MATERIALS Sample EFNEP graduation certificate Sample EFNEP Food Preparation Manual EFNEP-350 and EFNEP-350S Five laminated pictures of local county EFNEP sessions in action (optional) ADD 1 MATERIALS Any combination of paper or plastic food models may be used for this activity. Coordinate with your agent. Food Group 2 ½ cups of vegetables Food Models ½ cup corn = ½ cup ½ cup green beans = ½ cup ½ cup broccoli = ½ cup ½ cup carrots = ½ cup 1 cup salad = ½ cup 2 cups of fruit 1 medium pear = 1 cup ½ cup bananas = ½ cup ½ cup mandarin oranges = ½ cup 6 ounces of grains ½ cup white rice = 1 ounce 1 tortilla (corn or flour) = 1 ounce 1 slice bread = 1 ounce 1 cup spaghetti = 2 ounces 1 cup raisin bran = 1 ounce 3 cups of dairy 8 ounces yogurt = 1 cup 1 ½ ounces cheese cubed = 1 cup 1 cup milk = 1 cup *6 ounces of protein foods 1 egg = 1 ounce 3 ounces hamburger = 3 ounces ½ cup of beans = 2 ounces * Total amount of food shown equals 6 ounces as 5 ½ ounces is difficult to demonstrate. Participants should eat a little less than the 6 ounces of protein foods shown. EFNEP SESSION PLAN: Healthy Food, Healthy Families Handouts for each participant: - MyPlate mini-poster - Welcome to EFNEP: Healthy Food, Healthy Families booklet (EFNEP-400) APPLY 1 MATERIALS Laminated “Today vs. 20 Years Ago” portion size cards ADD 2 MATERIALS None APPLY 2 MATERIALS Materials for food demonstration (refer to recipe) Three recipe options for next week - talk with your agent about this option Handouts for each participant: - Copies of recipe demonstrated in session AWAY MATERIALS None 4 EFNEP SESSION PLAN: Healthy Food, Healthy Families SESSION PLAN SET THE STAGE Do the following things to set the stage. Place Post-it notes, paper, and markers on participant tables. Display your welcome sign, VOICE poster, MyPlate poster, food recall form poster, and “What did you eat?” poster. Distribute items from the food recall kits onto participant tables. Cover instructor table with tablecloth, then Set up food models for ADD 1. Set up food demonstration. Turn on CD player with music at low volume. 5 EFNEP SESSION PLAN: Healthy Food, Healthy Families ANCHOR Ask participants to fill in sign-in sheet as they enter the session. Ask participants to create a table tent using the paper and markers provided with their name on it. Have them place it in front of them. Table tents can be collected at the end and reused for each session in the series. 6 EFNEP SESSION PLAN: Healthy Food, Healthy Families ANCHOR Hello! Welcome to the Expanded Food and Nutrition Education Program, or EFNEP, of the Texas AgriLife Extension Service! The EFNEP mission is to help families and youth make better food choices, handle foods safely, manage food resources through planning and smart shopping, and become more physically active. My name is _______________ and I will be facilitating our nutrition education sessions for the next few weeks. The name of our series is “Healthy Food, Healthy Families.” I have many fun activities planned and lots of good tips to share with you. I hope that you will be here each time to participate and learn with us. 7 EFNEP SESSION PLAN: Healthy Food, Healthy Families ENROLLMENT PAPERWORK Distribute the EFNEP Enrollment forms (EFNEP-2815) and EFNEP Surveys (EFNEP2819) to each participant. Read each question aloud and allow participants to answer the question before moving to the next one. Assist participants with completion of the paperwork. ++++++ 8 EFNEP SESSION PLAN: Healthy Food, Healthy Families ENROLLMENT PAPERWORK EFNEP is a federal nutrition education program funded by USDA and administered by the Texas AgriLife Extension Service. Our program guidelines require our participants to complete some forms. I will use this information to help me better plan our sessions and evaluate my teaching. This information will be kept private. Let’s complete the EFNEP Enrollment Form and Survey as a group. I will read the questions aloud as we complete the forms. If you have a question, or left your glasses at home, please let me know and I will come over to help you. ++++++ 9 EFNEP SESSION PLAN: Healthy Food, Healthy Families FOOD RECALL Distribute the EFNEP Food Recall form (EFNEP-2817) to each participant. Read each question aloud and allow participants to answer the question before moving to the next one. ++++++ Reference for educator: Reminders for setting the stage for a food recall… There are no “good” or “bad” foods. Show no emotion or judgment about the foods a person eats. Don’t ask “leading” questions. Be helpful and friendly. ++++++ Show participants an example quick list on the food recall form poster. participants to create their quick list. Assist as needed. Allow 10 EFNEP SESSION PLAN: Healthy Food, Healthy Families FOOD RECALL Today we will be collecting a food recall. This is a list of all the foods you ate or drank in the past 24 hours. The food recall will help us know if you made changes in the way you eat during our sessions. It will also help me know how well I am facilitating our sessions. Together, let’s fill out the top part of this form. Please let me know if you have left your glasses at home and need my help. ++++++ Great, now that everyone is done with the top part of the form, let’s look at the back of the form. This is where you will list all of the foods and drinks you had in the last 24 hours. Please do not be embarrassed about anything that you ate. There are no “good” or “bad” foods. No one can eat just the right foods all of the time! ++++++ You will complete your food recall in three easy steps. First, make a list of all the foods you can remember eating from this time yesterday until now. Think about what you had for breakfast, lunch, and supper, including snacks and drinks from this time yesterday until now to make your food list. You can list the foods in any order you remember eating them on the back of your form. Write one food per line. Do not worry about spelling, but please write clearly. You can see an example of a food recall on the bottom of the front page of the form. 11 EFNEP SESSION PLAN: Healthy Food, Healthy Families Refer to the “What did you eat” poster. Read questions aloud to group. ++++++ Show participants the materials included in the food recall kit. Allow participants to use materials in the food recalls kits. Use the food recall poster to show participants how to write their food descriptions. ++++++ Circulate around the room to spot check food recalls one last time. Collect food recall forms from participants. 12 EFNEP SESSION PLAN: Healthy Food, Healthy Families The second step is to list details about the foods you ate such as how it was prepared, the brand of the food, what kind of milk you drank, etc. Please think about these questions and how they apply to foods you listed on your form. ++++++ You will also need to list how much you ate under the “How much” section of the form. You can use these food models, measuring cups, plates, and cups to help you better estimate what you ate. Remember, these food models are just examples. You may have eaten more or less of a food. ++++++ Our final step is to review your food recall. Please take one more look at the foods and drinks you listed. Have you listed everything you had to eat or drink? As you review your recall, I will be walking around to answer any questions you may have. Great! Thank you for being patient. This information will help me to better plan our sessions to meet your needs. 13 EFNEP SESSION PLAN: Healthy Food, Healthy Families Refer to the VOICE poster. Invite participants to write other guidelines or ideas for courteous group participation that they would like to have for each session on the Post-it notes provided. 14 EFNEP SESSION PLAN: Healthy Food, Healthy Families Let’s move into today’s session. In each of our sessions, we will practice VOICE by CHOICE. These are principles or guidelines that will guide our sessions. V = Voice by Choice. You will not be called on individually to speak in front of the whole group or answer a question. We do expect you to participate with partners and in small group activities. O = One, Two, Three, Four, Five. This is how long I will wait for responses from the group. I invite you to share and will wait for your responses. We will listen to as many of you as wish to share, within the time allowed. If no one wants to share, we will move to the next activity. I = Inclusion. We will all strive to make sure that people feel welcome and accepted in the group. C = Consideration. We will start on time, and end on time each day. E = Encouragement. We will encourage each other, be supportive, recognize others for their contributions, and present a positive and constructive approach to all our challenges. Are there any additional guidelines you would like to add? 15 EFNEP SESSION PLAN: Healthy Food, Healthy Families Show sample graduation certificate and EFNEP Food Preparation Manual (EFNEP-350). 16 EFNEP SESSION PLAN: Healthy Food, Healthy Families We will be meeting every ______ for the next _____ weeks. At the end of the series, participants who complete at least 6 sessions will receive a graduation certificate. If you have perfect attendance, you will also receive an EFNEP Food Preparation Manual which includes lots of great information on: Basic cooking tools and utensils Basic cooking measurements and abbreviations Cooking terms How ingredients work in your baked products Ingredient substitutions How to stock the pantry Microwave cooking and other helpful topics Additionally, some of the sessions will include giveaways to reward your attendance! 17 EFNEP SESSION PLAN: Healthy Food, Healthy Families *** OPTIONAL ACTIVITY *** Ask pairs or trios of participants to look at the pictures of EFNEP sessions in action on their tables. Allow participants time to discuss. Play music. ++++++ 18 EFNEP SESSION PLAN: Healthy Food, Healthy Families *** OPTIONAL ACTIVITY *** You have received photos of actual EFNEP sessions. Find a partner or small group and discuss: What do you see in the picture you have? What interests/excites you about the picture? ++++++ Let’s hear from a few teams — who would like to share? 19 EFNEP SESSION PLAN: Healthy Food, Healthy Families ADD 1 Distribute the following to each participant: - MyPlate mini-poster - Welcome to EFNEP: Healthy Food, Healthy Families booklet (EFNEP-400) Refer to the MyPlate poster. Give participants time to name the food groups. ++++++ 20 EFNEP SESSION PLAN: Healthy Food, Healthy Families ADD 1 Let’s begin by looking at MyPlate. MyPlate is a research-based tool we use to determine how much and what kind of food we need to eat at each meal. Follow along with me on your MyPlate mini-poster as we name the food groups together. ++++++ You will notice on the back of your MyPlate mini-poster the daily amount of food recommended from each food group for a 2,000 calorie eating plan. Foods in each food group are measured in either ounces or cups. For example, foods in the Grain and Protein Foods groups are measured in ounces while Vegetables, Fruits, and Dairy foods are measured in cups. Most people need to eat about 2,000 calories each day. The average person who eats 2,000 calories per day needs: 2 ½ cups of vegetables 2 cups of fruits 6 ounces of grains 3 cups of dairy 5 ½ ounces of protein foods However, depending on your age, gender, and activity level, you may need more or less calories. Using MyPlate as your guide at each meal can help you eat the right amounts and kinds of food. 21 EFNEP SESSION PLAN: Healthy Food, Healthy Families Show participants page 2 in their booklets. Help participants find their estimated calorie needs. Play music. Reference for educator: The chart below includes information to help participants find their estimated calorie needs. Estimated Daily Calorie Needs Activity Level Gender/Age Sedentary Moderately Active Active 2-3 years 1,000-1,200 1,000-1,400 1,000-1,400 4-8 1,200-1,400 1,400-1,600 1,400-1,800 9-13 1,400-1,600 1,600-2,000 1,800-2,200 14-18 1,800 2,000 2,400 19-30 1,800-2,000 2,000-2,200 2,400 31-50 1,800 2,000 2,200 51+ 1,600 1,800 2,000-2,200 Hombres 2-3 years 1,000-1,200 1,000-1,400 1,000-1,400 4-8 1,200-1,400 1,400-1,600 1,600-2,000 9-13 1,600-2,000 1,800-2,200 2,000-2,600 14-18 2,000-2,400 2,400-2,800 2,800-3,200 19-30 2,400-2,600 2,600-2,800 3,000 31-50 2,200-2,400 2,400-2,600 2,800-3,000 51+ 2,000-2,200 2,200-2,400 2,400-2,800 Females Pregnant women need about 300 extra calories per day during the second and third trimesters. Breastfeeding women need about 300-400 extra calories per day. Participants should consult with their doctor or a Registered Dietitian. 22 EFNEP SESSION PLAN: Healthy Food, Healthy Families Turn to page 2 in your booklet to find the amount of calories you need each day. For example, if you are a 31 to 50 year old female, and you are moderately active (30 to 60 minutes per day), you would need about 2,000 calories a day. If you are pregnant, you need about 300 extra calories per day during the second and third trimesters. Breastfeeding women need about 300-400 extra calories per day. Consult with your doctor or a Registered Dietitian for more information. Now, take a moment to find your calorie needs. Feel free to work with a partner or others at your table. ++++++ 23 EFNEP SESSION PLAN: Healthy Food, Healthy Families 24 Show participants page 3 in their booklet. Reference for educator: The chart below includes information to help participants find their recommended daily amount of food from each group based on their calorie needs. Daily Amount of Food from Each Group Calorie level Vegetables Fruits Grains Dairy Protein Foods 1,600 2 cups 1.5 cups 5 oz-eq 3 cups 5 oz-eq 1,800 2.5 cups 1.5 cups 6 oz-eq 3 cups 5 oz-eq 2,000 2.5 cups 2 cups 6 oz-eq 3 cups 5.5 oz-eq 2,200 3 cups 2 cups 7 oz-eq 3 cups 6 oz-eq 2,400 3 cups 2 cups 8 oz-eq 3 cups 6.5 oz-eq 2,600 3.5 cups 2 cups 9 oz-eq 3 cups 6.5 oz-eq 2,800 3.5 cups 2.5 cups 10 oz-eq 3 cups 7 oz-eq Use food models listed in session materials and listed below to show daily amount of food needed for 2,000 calories. Reference for educator: Any combination of paper or plastic food models may be used for this activity. Coordinate with your agent. Food Group 2 ½ cups of vegetables Food Models ½ cup corn = ½ cup ½ cup green beans = ½ cup ½ cup broccoli = ½ cup ½ cup carrots = ½ cup 1 cup salad = ½ cup 2 cups of fruit 1 medium pear = 1 cup ½ cup bananas = ½ cup ½ cup mandarin oranges = ½ cup 6 ounces of grains ½ cup white rice = 1 ounce 1 tortilla (corn or flour) = 1 ounce 1 slice bread = 1 ounce 1 cup spaghetti = 2 ounces 1 cup raisin bran = 1 ounce 3 cups of dairy 8 ounces yogurt = 1 cup 1 ½ ounces cheese cubed = 1 cup 1 cup milk = 1 cup *6 ounces of protein foods 1 egg = 1 ounce 3 ounces hamburger = 3 ounces ½ cup of beans = 2 ounces * Total amount of food shown equals 6 ounces as 5 ½ ounces is difficult to demonstrate. Participants should eat a little less than the 6 ounces of protein foods shown. EFNEP SESSION PLAN: Healthy Food, Healthy Families If you look at the chart on page 3, you will find the amount of food you need from each group per day based on your calorie level. For example, if you need 2,000 calories per day, you should eat: 2 ½ cups of vegetables per day 2 cups of fruit per day 6 ounces of grains per day 3 cups of dairy per day 5 ½ ounces of protein foods per day These food models represent 2,000 calories. During our sessions, we will continue to show amounts of food for 2,000 calories per day. However, remember that you might need more or less food than these amounts because you need more or less calories. What questions do you have at this time? 25 EFNEP SESSION PLAN: Healthy Food, Healthy Families APPLY 1 Distribute the “Today vs. 20 Years Ago” portion size cards; give one card to each participant. Reference for educator: Portion size cards used in activity. Bagel French fries Hamburger Spaghetti Soda Muffin Pizza Popcorn Allow participants time to find their partner and discuss. Play music. ++++++ Reference for educator: Tips for reducing portion sizes and eating less. Use a smaller plate for your meals; portion out small amounts of food. To feel satisfied with fewer calories, replace large portions of high-calorie foods with lower-calorie foods, like vegetables and fruits. When eating out, choose a smaller size option (e.g., appetizer, small plate). Manage larger portions by sharing or taking home part of your meal. ++++++ Show participants page 4 in their booklet. 26 EFNEP SESSION PLAN: Healthy Food, Healthy Families APPLY 1 Many of us eat too much. We should enjoy our food, but eat less. Let’s do a fun activity to learn more about portion sizes. As I pass out these cards to you, we will be comparing portion sizes of today and 20 years ago. You have each received a card with a picture on it. Find the person in the group who has the same food as you. When you find each other, discuss the following: • What do you notice? • What surprises you? ++++++ Let’s hear from a few teams! Now, with your same partner, come up with at least one tip that may help in reducing the amount of food eaten at home or when dining out. ++++++ Who would like to share their tip for reducing portion sizes of food? Turn to page 4 in your booklet for additional tips on reducing portion sizes and eating less. Check off the ones that you will try this week. What questions do you have at this time? 27 EFNEP SESSION PLAN: Healthy Food, Healthy Families ADD 2 Play some fun music on your CD player. ++++++ Reference for educator: Share real life examples of how you increase activity in your own life. ++++++ Show participants page 5 in their booklet. 28 EFNEP SESSION PLAN: Healthy Food, Healthy Families ADD 2 In addition to eating well, we need to be active each day. Let’s stand up and march in place for a few moments. Doesn’t it feel good to move, especially to some fun music? ++++++ Healthy eating and physical activity go hand in hand. Physical activity helps us maintain our weight, and live a longer, happier, healthier life. Adults need at least 2 hours and 30 minutes or more a week of activity that requires moderate effort, such as brisk walking. Moderate effort means that you can talk while doing the activity, but you cannot sing. This type of activity can improve your health. Physical activity at moderate effort at 30 minutes for 5 days of the week or more will help you reach this recommendation. Pick activities you like and do each for at least 10 minutes at a time. Every bit adds up, and health benefits increase as you spend more time being active. What are some easy ways you could increase your physical activity level? ++++++ It is also important to be active with your children. Children should be active 60 minutes or more a day. What are some easy ways you could be physically active with your children? Turn to page 5 in your booklet for more tips on increasing physical activity. Which two tips will you try at home this week? Would anyone like to share? 29 EFNEP SESSION PLAN: Healthy Food, Healthy Families Show participants pages 6 and 7 in their booklet. ++++++ Reference for educator: Coordinate with your agent regarding the Walk Across Texas program in your county. 30 EFNEP SESSION PLAN: Healthy Food, Healthy Families As part of these sessions, we are going to encourage you to be active. In fact, our goal is for you to be active at moderate effort for at least 30 minutes each day. If you are active for 30 minutes per day, we are going to challenge you to increase your physical activity even more! Walking is one of the easiest and cheapest forms of physical activity. included a walking plan on pages 6 and 7 of your booklet. We have This walking plan is designed for people who are not active and will help you increase your physical activity level. There are a few questions you should ask yourself before you begin a walking program. Let’s take a minute to review the walking plan on pages 6 and 7. What questions do you have at this time? 31 EFNEP SESSION PLAN: Healthy Food, Healthy Families APPLY 2 – FOOD DEMONSTRATION or FOOD TASTING FOOD DEMONSTRATION: Coordinate with your agent on all recipes used in EFNEP sessions. Connect WHY we are doing THIS recipe for THIS session. Distribute the recipe handout to participants. Allow time for recipe preparation and tasting, as well as reactions. When preparing the recipe, show participants what a serving of the recipe looks like. However, only serve a small sample to each person. ***OPTIONAL: Check with your agent.*** Allow participants to choose one of the following recipes to prepare during the next session. Recipe Selections for Next Week 1. 2. 3. 32 EFNEP SESSION PLAN: Healthy Food, Healthy Families APPLY 2 – FOOD DEMONSTRATION or FOOD TASTING This week’s recipe: Let’s prepare a healthy recipe together. We will measure each ingredient according to the recipe and then everyone will have a taste. Who would like to volunteer to prepare the recipe? Would anyone like to read the recipe? Food Activity Questions (as appropriate for session): FOOD SAFETY: How can we follow food safety rules in preparing this recipe? RESOURCE MANAGEMENT: How can you make this recipe more low cost? INVOLVING CHILDREN: How can you involve your children in preparing this recipe? MENU PLANNING: For what meal/snack might you enjoy this recipe? FOOD GROUPS MISSING: What food groups are missing from this recipe? How might you add the missing food group? ADD/CHANGE: What would you add to this recipe? What would you change? ***OPTIONAL: Check with your agent. *** Recipe Selections for Next Week 1. 2. 3. 33 EFNEP SESSION PLAN: Healthy Food, Healthy Families AWAY Show participants page 8 in their booklet. Show participants page 9 in their booklet. Invite participants to walk as a group after today’s session or decide on a time next week when they can walk together as a group. 34 EFNEP SESSION PLAN: Healthy Food, Healthy Families AWAY Changing the way you eat and how active you are can be done is small steps. Each week we will have two goals for you to work on. One will be a food goal and the other will be a physical activity goal. Let’s glance at this week’s food and physical activity goals on page 8. Our goals for this week are: 1. Think back to our activity earlier in the session when we determined how many calories you need. The chart on page 3 of your booklet shows how much food you need from each food group for your calorie level. Using the worksheet on page 9 of your booklet, write down the foods and amount you eat for one day. As you record the amounts of food you eat, think about how it compares to this chart on page 3. Are there foods you need to eat more or less of each day? 2. Be physically active for at least 30 minutes each day. Consider trying one new physical activity with your family. An example could be a family walk or riding bikes. You will check off the day of the week when you meet each of your goals. You will also notice on your goal sheet, there is a place to write down our next meeting date and time. We will meet next week on __________ at __________. If you have any questions or suggestions, and feel comfortable, please write them on a post-it so I can plan the sessions to better meet your needs. You can leave them on your table or give them to me at the end of the session. Hope you all have a great week, see you next time! Adapted from materials created by Cornell University Cooperative Extension. 35
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