Welcome Back!

• Let’s check in from Session #3: Grains

• Eat whole grains?• Share or try recipe?

Fiber

Mix it Up Snack Pack

• Sharing• My Plate & Protein Group

• Tasting• Macho Nachos

• Understanding: • Lean Protein• Types of Fat• Word of the Day

• Facts • Fiction

Today’s STUFF

Why Protein ?

• Helps our bodies grow and repair

• Iron in protein foods strengthens our blood to give us energy

• Rich in omega-3 fatty acids

WARNING! Most Americans eat enough or too much protein, need to eat smaller portions and choose leaner and different types.

Forms of Protein

• Animal sources: meat, poultry, seafood and eggs

• Plant sources: beans, peas, soy products, nuts and seeds

What’s Healthy?

• LEAN• LOW-FAT

High fat foods can lead to …• Obesity, Diabetes• Heart disease , High cholesterol• Cancer, High blood pressure

3 Types of Fat

Unsaturated Saturated TransLiquid

Ex.: Canola and olive oil, Avocado, Nuts

SolidEx.: Butter, Lard, Red Meat, Cheese

Liquid into SolidEx.: Margarine, Fried fast food, Packaged foods (crackers, pies,cookies, chips)

Word of the Day

SynergyTrans Fat Part of speech: noun

Definition: The bad type of fat that is made when food manufacturers process a liquid oil to a solid fat, often used to make packaged food last longer, increases risk of heart disease

Tricky Trans Fat

Warning! .4g or less is reported

as 0g

Good Fat vs. Bad Fat

Grab

Bags

Macho Nacho Recipe

Ingredients• 6-8 tortilla chips• 2 Tablespoons black beans• 2 Tablespoons salsa• 2 Tablespoons lettuce• 1 Tablespoon cheese (low-fat)• Pinch of cilantro (optional)

Instructions• Place chips on a plate. • Add beans, salsa and lettuce. • Sprinkle with cheese.• Top with cilantro.• Have a fiesta!

Meet the Fats

Sat Fat Bros Video

Better Fat Sisters Video

• Partially hydrogenated oils are also known as Trans fat.

Fact

Fiction

Fact or Fiction?

Fact or Fiction?

• More than 1/2 of your plate should be protein (meat, beans, fish).

Fact

Fiction

• Diets high in Saturated and Trans fat can lead to heart disease.

Fact

Fiction

Fact or Fiction?

• Sharing• My Plate, Protein & Fats Group

• Tasting• Macho Nachos

• Understanding: • Lean Protein• Types of Fat• Word of the Day – Trans Fat

• Facts • FictionNext Session – Dairy & Drinks

Summary of STUFF