Enjoy Healthy Food Choices That Taste Great

Enjoy Healthy Food

Choices That Taste Great

WORKSHOP

Eat Healthy

Be Active

Community Workshops

Office of Disease Prevention

Eat Healthy · Be Active | Workshop 1 — Page 1

and Health Promotion

Table of

Contents

Instructor Guide .......................................5

Workshop Lesson Plan ..................................7

Handouts ............................................15

Eat Healthy · Be Active | Workshop 1 — Page 3

WORKSHOP

Instructor

Guide

BEFORE WORKSHOP BEGINS

• Thoroughly read entire workshop and become

familiar with the lesson plan.

• Choose an activity to do, and gather materials

needed for the icebreaker and the chosen activity.

Icebreaker: large and small disposable plates,

salt-free pretzels, olive oil, a selection of spices

(hint: consider buying spices from a food co-

op where you can buy small amounts for less

money), and a plate/tray for the spices

Activity 1: paper plates, crayons/markers/etc.

for each person

Activity 2: sugar, can of soda, plate, teaspoon

• Photocopy handouts (1 per participant):

1. Enjoy Healthy Food Choices That Taste

Great (2 pages)

2. Find Someone Who…(1 page)

3. Tips for Healthier Choices (2 pages)

4. Understanding and Using the Nutrition Facts

Label (1 page)

5. Cut Down on Sodium (2 pages)

6. Reduce Your Sodium (Salt) Intake (1 page)

7. Modifying a Recipe: Lasagna, Recipe

Makeover (2 pages)

8. MyPlate 10 Tips to Choose

MyPlate (2 pages)

9. Workshop Evaluation (1 page)

Eat Healthy · Be Active | Workshop 1 — Page 5

WORKSHOP OUTLINE

The workshop should last ~1 hour, including activities.

• Icebreaker activity (5 minutes) — do this while

people are coming into the workshop.

• Introduction (5 minutes)

Explain the purpose of the workshop.

Review the Learning Objectives.

• Objective 1: List 5 small changes you can make

to choose foods and beverages with healthier fats,

less sodium, and less added sugars (5–10 minutes).

Review handout: Enjoy Healthy Food Choices

That Taste Great

Video: Healthy Can Be Tasty (2–3 minutes)

Stretch Break (5 minutes)

Review handout: Find Someone Who …

• Objective 2: Identify 3 spices, herbs, or salt-free

seasonings that will give you new ways to eat

healthfully (5–10 minutes).

Review handout: Tips for Healthier Choices

Review handout: Understanding and Using the

Nutrition Facts Label

Review handout: Cut Down on Sodium

Review handout: Reduce Your Sodium

(Salt) Intake

Activity (5–10 minutes). Note: Choose ahead

of time and gather supplies. If doing Activity

1, review MyPlate 10 Tips to Choose MyPlate

during this time.

• Objective 3: Use recipe modiﬁcations and cooking

techniques to reduce calories, saturated and trans

fats, sodium, and added sugars (5–10 minutes).

Review handout: Modifying a Recipe: Lasagna,

Recipe Makeover (at-home activity)

Increasing Physical Activity (1–2 minutes)

Review handout: MyPlate 10 Tips to Choose

MyPlate (2 minutes)

• Wrap-Up/Q&A (5 minutes)

Reminders of things to try at home:

• Modify a recipe to make it lower in

saturated and trans fats, sodium, and/or

added sugars.

• Increase physical activity and reduce

amount of time sitting/screen time.

• Ask participants to complete the evaluation form

(5 minutes).

Eat Healthy · Be Active | Workshop 1 — Page 6

WORKSHOP

Workshop

Lesson Plan

ICEBREAKER ACTIVITY

Taste Testing (5 minutes)

Spices/Herbs/Seasonings Taste Test: Select 2–3

spices, such as thyme, basil, oregano, rosemary, garlic

powder, onion powder, chili powder, low-sodium taco

seasoning, cumin, curry, coriander, salt-free seasoning

mixes, etc. As people come into the workshop, offer

them a salt-free pretzel to dip in a small amount of

olive oil and then in a spice. See how they like the

taste and whether they can name the spice/seasoning.

TALKING POINTS

Purpose of the Workshop (2–3 minutes)

• Today’s workshop and handouts will give you

tips for making meals that both are healthy and

taste great.

• This workshop is based on the Dietary Guidelines

for Americans and the Physical Activity Guidelines

for Americans. The Dietary Guidelines provides

science-based advice for making food choices that

promote good health and a healthy weight and help

prevent disease. The Physical Activity Guidelines

provides recommendations on the amount, types,

and level of intensity of physical activity needed to

achieve and maintain good health.

• The Dietary Guidelines supports these selected

consumer messages. More information

about the messages can be found at

www.choosemyplate.gov.

Everything you eat and drink over time matters.

The right mix can help you be healthier now and

in the future. Start with small changes to make

Supplies necessary: Large

and small disposable plates,

salt-free pretzels, olive oil,

a selection of spices (hint:

consider buying spices from a

food co-op where you can buy

small amounts for less money),

and a plate/tray for the spices

healthier choices you can enjoy. Find your

healthy eating pattern and maintain it for a

lifetime. This means:

• Make half your plate fruits and

vegetables — focus on whole fruits and

vary your veggies.

• Make half your grains whole grains.

• Move to low-fat or fat-free milk or yogurt.

• Vary your protein routine.

• Drink and eat less sodium, saturated and

trans fats, and added sugars.

Healthy eating and physical activity are the

building blocks of a healthier life. The Physical

Activity Guidelines recommends that adults

be physically active for at least 2 hours and 30

minutes each week — children need 60 minutes

each day.

You can stay physically active by doing

activities such as walking, dancing, bicycling, or

gardening and by reducing the amount of time

you spend sitting.

Eat Healthy · Be Active | Workshop 1 — Page 7

Eat Healthy · Be Active | Workshop 1 — Page 8

WORKSHOP LESSON PLAN

EAT HEALTHY YOUR WAY

Enjoy Healthy Food Choices That Taste Great

Read this handout to learn how you can eat tasty foods while

lowering sodium and sugar and switching to healthier fats.

MEET THE PÉREZ FAMILY

Roberto, Gloria, and their daughters, Marta and Ana, are ﬁnding that eating

healthy doesn’t mean losing ﬂavor in their foods.

Gloria: Plain and simple — in the past, our family did not eat healthy.

I modiﬁed my old recipes by using less salt and sugar and choosing healthy

fats. I made small changes such as taking the skin off my chicken. Then,

instead of deep-frying, I bake it in the oven with herbs and a little olive oil.

Easy changes — yet so much better for us!

Roberto: Gloria’s cooking still tastes great. We found out that healthy

eating doesn’t mean bland. We still use chiles, cilantro, lime, lots of garlic,

and other spices to ﬂavor our food.

Juan: Each week, my mom and I pick a new fruit or vegetable for our family

to try. Last night we added a kiwi and some almonds to our salad, and it was

very good.

Gloria: My advice to families wanting to eat better and feel better? Slowly

make a few changes. Before you know it, your family will actually prefer

your new way of cooking. Mine does!

GLORIA’S QUICK AND HEALTHY TURKEY TACO SALAD

Gloria: I changed my old taco recipe. I use very lean ground turkey breast

instead of fattier ground beef and serve it as a taco salad. By crushing some

baked tortilla chips, we get the crunch without the fat from crispy taco shells.

I cut up some fresh, juicy pears for dessert. What a quick, easy, and ﬂavorful

meal. Try my recipe — I hope your family enjoys it as much as we do!

For more

information, visit

www.healthﬁnder.gov.

RECIPE

TURKEY TACO SALAD

This recipe serves 4 people.

1. Coat a pan with cooking spray. Brown 1 pound of 99% fat-free ground turkey breast with half of a

chopped onion.

2. Add 2 cans of no-salt-added diced, crushed, or whole tomatoes.

3. Add 1 clove of chopped garlic and 1 teaspoon each of dried oregano and cilantro.

4. Add 1 or 2 chopped ancho chiles or jalapenos. If you don’t like your food that spicy, use 2

teaspoons of chili powder instead.

5. Let cook on the stove for 10 minutes.

6. Serve the taco meat on chopped raw spinach or other greens. Break up a handful of baked tortilla

chips and sprinkle them on. Top with chopped tomatoes, chopped onions, fresh cilantro, and lime.

You can also add 1 teaspoon of grated low-fat cheese.

TALKING POINTS

Learning Objectives (2–3 minutes)

• List 5 small changes you can make to choose foods

and beverages with healthier fats, less sodium, and

less added sugars.

• Identify 3 spices, herbs, or salt-free seasonings that

will give you new ways to eat healthfully.

TALKING POINTS

• Use recipe modiﬁcations and cooking techniques to

reduce calories, saturated and trans fats, sodium,

and added sugars.

Handout: Enjoy Healthy Food Choices That Taste Great (5–10 minutes)

• Select lean cuts of beef or pork or lean ground

beef (92% lean or higher) and skinless turkey or

chicken breast.

• Compare sodium in foods like soup, bread,

and frozen meals — and choose foods with

lower numbers.

• Limit your purchase of processed meats such as

bacon, sausage, and hot dogs, which tend to be

higher in sodium and saturated fats.

• Choose legumes like black or kidney beans or

black-eyed peas or tofu as a main dish or part of a

meal as protein sources.

• Try seafood instead of meat and poultry. Aim to eat

about 8 ounces of seafood per week.

• Choose whole-grain cereals that don’t have

frosting or other

added sugars;

add ﬂavor to

hot whole-

grain cereals

with raisins,

vanilla, and/or

cinnamon.

• Make half your plate fruits and vegetables

(especially nutrient-packed ones that are red,

orange, and green, as well as legumes like black or

kidney beans or black-eyed peas).

Choose frozen vegetables without sauces and

canned vegetables that are lower in sodium.

In addition to fresh fruits, use canned, frozen,

and dried fruits. Look for the canned fruit lowest

in added sugars.

• Choose water, fat-free or low-fat milk or fortiﬁed

soymilk, or 100% fruit or vegetable juice as

drinks rather than regular soda, sports drinks,

energy drinks, fruit drinks, and other sugar-

sweetened drinks.

• Instead of a big dessert like regular ice cream,

cake, pie, or cookies, try a piece of fresh fruit or

a frozen 100% fruit bar, or split a smaller dessert

with a friend.

Small Changes Can

Make a Large

Difference

Eat Healthy · Be Active | Workshop 1 — Page 9

WORKSHOP LESSON PLAN

Find Someone Who …

Eating Healthy Most of the Time + Physical Activity = Good Health

Has a home-

cooked dinner on

most nights

Made half their

plate fruit and

vegetables today

Plays outside

with their kids or

grandchildren

Has fruit for

dessert often

Chooses fat-

free or low-fat

milk and dairy

products

Doesn’t drink

soda

Chooses whole-

grain products

when available

Engaged in

aerobic exercise

3 times last week

Feels good after

exercising

Works in the

garden

Avoids salty

foods like lunch

meats or hot

dogs

Takes a brisk walk

on most days

Avoids oversized

portions

Did exercises like

push-ups and

planks last week

Likes 100%

frozen fruit bars

Regularly reads

the Nutrition

Facts label

VIDEO

Healthy Can Be Tasty (2–3 minutes)

health.gov/dietaryguidelines/workshops/

STRETCH BREAK

Handout: Find Someone Who …

(5 minutes)

“Find Someone Who . . .”: This bingo-like game

reinforces the winning combination of a healthy diet

and physical activity, and allows participants to get to

know one another. Pass out the game sheet and ask

participants to walk around the room and talk to one

another to learn which healthy lifestyle activities each

person enjoys. Participants then sign their names in the

boxes for the activities they do. Depending on the size

of the group, set a limit on how many boxes the same

person can sign on a participant’s game sheet (usually

just 2). Award a healthy prize (fruit, water bottle,

jump rope, etc.) to the ﬁrst person to get a complete

row signed. To keep

the game going, ask

participants to try and

complete 2 rows, a

“T” pattern, or even

the whole grid. It’s

helpful to have several

prizes on hand to

reward winners.

Supplies necessary:

Find Someone

Who .…handout

for each participant,

healthy prize items

Eat Healthy · Be Active | Workshop 1 — Page 10

WORKSHOP LESSON PLAN

Tips for Healthier Choices

If you usually buy: Try these:

Meats, Fish, and Poultry

Cold cuts or lunch meats (bologna,

salami, liverwurst, etc.)

Low-fat/reduced sodium cold cuts (turkey, chicken)

Bacon or sausage Canadian bacon or lean ham

Regular ground beef

Lean ground beef (at least 92% lean/8% fat)

or lean ground turkey

Beef chuck, rib, brisket Beef round or loin (trimmed of external fat)

Frozen breaded ﬁsh or fried ﬁsh

(homemade or commercial)

Fish or shellﬁsh, unbreaded (fresh,

frozen, or canned in water)

Chorizo sausage Turkey sausage or vegetarian sausage (made with tofu)

Cereals, Grains, and Pastas

Pasta with white sauce (Alfredo) Whole grain pasta with red sauce (marinara)

Pasta with cheese sauce Whole grain pasta with vegetables (primavera)

White rice or pasta Brown rice or whole grain pasta

Baked Goods

Croissants or brioches Whole grain rolls

Doughnuts, sweet rolls,

mufﬁns, scones, or pastries

Whole grain English mufﬁns or mini-bagels

Party crackers

Whole grain crackers (choose lower

in sodium) or air-popped popcorn

Frosted cake or pound cake Fruit — fresh, frozen, or canned without added sugars

These alternatives provide new ideas for old favorites. Don’t forget to check food labels to compare calories,

saturated and trans fats, sodium, and added sugars in products.

Understanding and Using the

Nutrition Facts Label

The U.S. Food and Drug Administration has nalized a new Nutrition Facts

label for packaged foods and beverages that will make it easier for you

to make informed food choices that support a healthy diet.

Explore it today and discover the wealth of information it contains!

Servings Per Container

Servings per container shows the total number of servings

in the entire food package or container. One package of food

may contain more than one serving. Some containers may

also have a dual column label, which shows the amount of

calories and nutrients in one serving and the entire package.

Serving Size

Serving size is based on the amount of food that is

customarily eaten at one time. The nutrition information

listed on the Nutrition Facts label is usually based on one

serving of the food; however, some containers may also have

information displayed per package. When comparing calories

and nutrients in different foods, check the serving size in order

to make an accurate comparison.

Calories

Calories refers to the total number of calories, or “energy,”

supplied from all sources (fat, carbohydrate, protein, and

alcohol) in one serving of the food. To achieve or maintain a

healthy weight, balance the number of calories you consume

with the number of calories your body uses. 2,000 calories a

day is used for general nutrition advice. However, your calorie

needs may be higher or lower and vary according to age,

gender, height, weight, and physical activity level. Check your

calorie needs at http://www.choosemyplate.gov.

As a general rule:

100 calories per serving is moderate

400 calories per serving is high

Percent Daily Value

The percent Daily Value (%DV) shows how much a nutrient

in one serving of the food contributes to a total daily

diet. Use the %DV to determine if a serving of the food is high

or low in an individual nutrient and to compare food products

(check to make sure the serving size is the same).

As a general rule:

5% DV or less of a nutrient per serving is low

20% DV or more of a nutrient per serving is high

Nutrients

The Nutrition Facts label can help you learn about and compare the nutrient content of many foods in your diet. Use it to choose

products that are lower in nutrients you want to get less of and higher in nutrients you want to get more of.

Nutrients to get less of: saturated fat, trans fat, sodium, and added sugars. Diets higher in these nutrients can increase the

risk of developing high blood pressure and/or cardiovascular disease. Get less than 100% DV of these each day.

(Note: trans fat has no %DV, so use the amount of grams as a guide)

Nutrients to get more of: dietary ber, vitamin D, calcium, iron, and potassium. Most Americans do not get the recommended

amount of these nutrients, and diets higher in these nutrients can decrease the risk of developing diseases, such as high blood

pressure, cardiovascular disease, osteoporosis, and anemia. Get 100% DV of these on most days.

http://www.fda.gov/nutritioneducation December 2016

For entrees like sandwiches, stir-fries, and rice

TALKING POINTS

Handouts: Tips for Healthier Choices and Understanding

and Using the Nutrition Facts Label (5 minutes)

The Dietary Guidelines recommends a healthy eating

pattern low in sodium, saturated and trans fats, and

added sugars.

• Reduce daily sodium intake to less than 2,300 mg/

day

. (Adults with prehypertension or hypertension

would beneﬁt from further reducing sodium intake

to less than 1,500 mg/day.)

HERE’S HOW: Read Nutrition Facts labels and

choose the option lower in sodium.

Choose fresh, frozen (no sauce or seasoning),

or no-salt-added canned vegetables, and fresh

poultry

, seafood, pork, and lean meat, rather

than processed meat and poultry.

Eat at home more often. Cook foods from

scratch to control the sodium content of

dishes

— limiting sauces, mixes, and “instant”

products like ﬂavored rice, instant noodles, and

ready-made pasta. Flavor foods with herbs and

spices instead of salt.

• Consume less than 10% of calories from

saturated fats

HERE’S HOW: Read Nutrition Facts labels and

choose the option lower in saturated fats and

higher in unsaturated fats (polyunsaturated and

monounsaturated fats).

Choose lean meats and poultry and fat-free or

low-fat dairy products instead of fatty meats

and poultry and whole or 2% dairy products.

bowls opt for more veggies and less meat and

choose little or no regular cheese and other

toppings with saturated fats.

• Keep trans fats consumption as low as possible.

HERE’S HOW: Limit foods with partially

hydrogenated oils or that list on the Nutrition

Facts label that they contain

trans fats.

• Consume less than 10% of calories from

added sugars

HERE’S HOW: Drink water instead of sugar-

sweetened beverages like regular soda, sports

drinks, and juice drinks.

Limit portion size and eat few snacks and

sweets with added sugars like cakes, cookies,

pie, and ice cream.

Choose unsweetened or no-sugar-added

versions of canned fruit, fruit sauces (e.g.,

applesauce), and yogurt.

Eat Healthy · Be Active | Workshop 1 — Page 23

Eat Healthy · Be Active | Workshop 1 — Page 11

WORKSHOP LESSON PLAN

TALKING POINTS

Handouts: Cut Down on Sodium and

Reduce Your Sodium (Salt) Intake

(5 minutes)

• Too much sodium can be bad for your health

because it can increase your blood pressure.

• The majority of sodium we consume is in processed

and restaurant foods.

• The average sodium intake for Americans ages 2

years and older is approximately 3,400 mg per day.

• The Dietary Guidelines recommends reducing

sodium intake to less than 2,300 mg per day for

adults ages 14 years and older. Children younger

than 14 years need less sodium depending on their age.

ACTIVITY

Choose one ahead of time (5–10 minutes)

1. “MyPlate” Drawing: Discuss the MyPlate 10 Tips

Choose MyPlate handout just before starting this

activity. Give each participant a paper plate and ask

the group to draw pictures of foods that make up a

healthy plate. Remind them to design a plate that

is half fruits and vegetables and features whole

grains, protein foods, and low-fat dairy products.

Ask each participant to show his or her plate and

describe his or her proposed meal to the group.

Note: You can include

examples that may not

be on a plate like rice

bowls or soups.

Supplies necessary:

paper plates, crayons/

markers/etc. for

each person

2. Demonstration: How much sugar is in a soda?

Ask participants to guess how many teaspoons

of sugar are in a can of soda before you start this

activity. Ask for a volunteer to help you with this

demonstration. Ask the volunteer to spoon out 10

teaspoons of sugar onto a plate in front of a can

of regular soda. Then tell participants that this is

about the amount of sugar in 1 can of soda. Ask

participants: If you drank a 12-ounce regular soda

every day for a year, how much sugar would that

be? The answer is 30 pounds of sugar! Let them

know that a person could lose up to 15 pounds in

a year by switching from 1 can of regular soda per

day (150 calories) to water or another calorie-free

drink. One way to help manage your weight is to

make small shifts in your diet to reduce calorie

intake. For example, choosing water instead of a

sugary drink can help you reduce calorie intake over

time, which can have an impact on weight.

Supplies necessary: sugar, can of soda,

plate, teaspoon

MyPlate, MyWins

Healthy Eating Solutions for Everyday Life

Eat Healthy · Be Active | Workshop 1 — Page 25

Get the facts about sodium and salt from the Dietary Guidelines for Americans. Limiting sodium — by

eating out less and making smart choices at the grocery store — can have health beneﬁts.

What is sodium?

Sodium is a mineral, and most of the sodium in our foods comes

from salt. We all need a little sodium to stay healthy.

Eating too much sodium can lead to high blood pressure

(hypertension). High blood pressure can raise your risk of having

a heart attack or stroke.

The good news is that cutting down on sodium can help lower

your blood pressure or keep it at a healthy level.

What foods are high in sodium?

Whenever you add salt to your food, you’re adding sodium.

But the Dietary Guidelines shows that most of the sodium we

eat doesn’t come from our saltshakers. Sodium is used by food

manufacturers and others who prepare foods as a preservative

and to add ﬂavor, cure meat, thicken sauces, and keep some foods

moist. That’s why sodium is found in almost all of the processed

and prepared foods we buy.

Dishes with many ingredients — like pizza, casseroles, burgers,

tacos, and sandwiches — tend to have ingredients that are high

in sodium. When making these dishes, limit ingredients that are

often high in sodium:

• Processed meats, poultry, and seafood — like deli meats,

sausages, pepperoni, and sardines

• Sauces, dressings, and condiments

• Instant products like ﬂavored rice, instant noodles, and

ready-made pasta

Keep in mind that even foods that don’t taste salty may still be

adding sodium to your diet, especially if you eat them often. For

example, the sodium found in foods like breads and tortillas,

cheese, and condiments can add up.

DIETARY

GUIDELINES

2015-2020

EIGHTH EDITION

FOR AMERICANS

Cut Down

on Sodium

Sodium and salt — what’s the

difference?

Since most sodium in our foods

comes from salt, people use the

2 words as if they’re the same

thing. They’re actually a little

different. Sodium is a mineral

that’s in salt. Salt is also known

as sodium chloride.

Adults with hypertension or

prehypertension can lower

their blood pressure even more

by limiting sodium intake to

1,500 mg a day.

Age range

Amount of sodium

Adults* and children

14 years and older

Less than 2,300 mg a day

Children ages

9 to 13

Less than 2,200 mg a day

Children ages

Less than 1,900 mg a day

4 to 8

Children ages

2 to 3

Less than 1,500 mg a day

*Adults without hypertension or prehypertension

Key Recommendations: Sodium

2015 –2020 Di etary Guidelin es for Americans — C ut Down on Added So dium — Page 1

Note: To start, use small amounts of these herbs and spices to see whether you like them.

Resource: http://www.choosemyplate.gov/healthy-eating-style

Reduce Your Sodium (Salt) Intake

Tips for Using Herbs and Spices (Instead of Salt)

Basil Use in pastas, soups, salads, vegetables, ﬁsh, and meats.

Chili Powder Use in soups, stews, salads, vegetables, and ﬁsh.

Cinnamon Use in salads, vegetables, breads, and snacks.

Cloves Use in soups, salads, and vegetables.

Dill Weed and Dill Seed Use in ﬁsh, soups, salads, and vegetables.

Garlic Use in soups, vegetables, meats, chicken, and stir-fries.

Ginger Use in soups, salads, vegetables, meats, and stir-fries.

Marjoram Use in soups, salads, vegetables, beef, ﬁsh, and chicken.

Nutmeg Use in vegetables, meats, and snacks and in breads in place of sugar.

Oregano Use in pastas, soups, salads, vegetables, meats, and chicken.

Parsley Use in pastas, salads, vegetables, ﬁsh, and meats.

Rosemary Use in pastas, salads, vegetables, ﬁsh, and meats.

Sage Use in soups, salads, vegetables, meats, and chicken.

Thyme Use in salads, vegetables, ﬁsh, and chicken.

• Read the Nutrition Facts labels to choose foods

that are lower in sodium.

• When purchasing canned foods, select those

labeled as “reduced sodium,” “low sodium,” or “no

salt added.” Rinse regular canned foods to remove

some sodium.

• Gradually reduce the amount of sodium in your

foods. Your taste for salt will change over time.

• Consume more fresh food and few processed foods

that are higher in sodium.

• Eat more home-prepared foods, where you have

more control over sodium, and use little or no salt

or salt-containing seasonings when cooking or

eating foods.

• When eating at restaurants, ask that salt not be

added to your food or order lower-sodium options,

if available.

Eat Healthy · Be Active | Workshop 1 — Page 12

WORKSHOP LESSON PLAN

⁄ ⁄

⁄

TALKING POINTS

Handout: Modifying a Recipe: Lasagna, Recipe Makeover (5–10 minutes)

There are simple changes you can make when cooking

to reduce calories, saturated and trans fats, sodium

(salt), or added sugars. Here are some general tips to

make your meals healthier.

• Cook with low-fat methods such as baking,

broiling, boiling, steaming, or microwaving, rather

than frying.

• Season foods with herbs, spices, lime or lemon

juice, and vinegar rather than salt.

• Use a little oil or spray oils instead of butter and

stick margarine.

• Increase the amount of vegetables and/or fruits in

a recipe — remember, you want to ﬁll half of your

plate with vegetables or fruits.

• Take the skin off chicken and turkey pieces

before cooking them to reduce the amount of

saturated fats.

TIP: Reduce the amount of sugar in a

recipe by

. For example, if a recipe

calls for 1 cup, use

cup. To enhance the

avor when sugar is reduced, add vanilla,

cinnamon, or nutmeg.

1. Cook lasagna noodles according to package

directions; drain and set aside.

2. In a large skillet, brown beef, onion, and

mushrooms. Note: Don’t forget to drain the fat

from the meat after you brown it.

3. Stir in spaghetti sauce, garlic powder, salt,

oregano, and basil.

4. In a 2-quart baking dish (about 11×7×2 inches)

sprayed with cooking

spray, layer 1/3 of the

ake one of your favorite family recipes and revise it to make it lower in saturated and trans fat, sodium, and added

lasagna noodles, 1/3 of the sauce, and 1/3 of the

sugars and include more vegetables, fruits, and whole grains. Use the space provided to record your new recipe.

ricotta cheese and Monterey Jack cheese.

5. Repeat layers twice.

6. Sprinkle Parmesan cheese on top.

7. Bake lasagna for 30 min

thoroughly heated and bubbly in a

preheated 350°F oven.

8. Let stand for 8 to 10 minutes before cutting

and serving.

• 1 box lasagna noodles

INSTEAD 1 box whole-wheat

lasagna noodles

• 1 pound ground beef

INSTEAD 1 pound lean ground beef or

lean ground turkey

• ½ cup chopped onion

• 8 ounces sliced mushrooms, optional

INSTEAD 12 ounces sliced

mushrooms, optional

• 1 jar (about 16 ounces) spaghetti sauce

• 1 teaspoon garlic powder

• ½ teaspoon salt

INSTEAD Omit salt

• 1 teaspoon dried leaf oregano, crumbled

• ½ teaspoon dried leaf basil, crumbled

• 1½ cups ricotta cheese

INSTEAD 1½ cups part-skim

ricotta cheese

• 2 cups shredded Monterey Jack cheese

INSTEAD 1 cup reduced-fat shredded

Monterey Jack cheese

• ¾ cup grated Parmesan cheese

INSTEAD ½ cup reduced-fat grated

Parmesan cheese

Modifying a Recipe: Lasagna, Recipe Makeover

Source: We Can! Fun Family Recipes & Tips,

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/fun-family-recipes.htm

TIP:

Look for vegetable-based

sauces without added cheese or meat.

Compare brands and choose a sauce

with a lower sodium content.

INGREDIENTS DIRECTIONS

Recipe Makeover

Recipe makeover for:

utes or until

Recipe ingredients: Substitutions I can make:

Cooking instructions: New cooking instructions (if needed):

Source: 2008 Physical Activity Guidelines for Americans

• Children need 60 minutes of physical activity

each day.

• TODAY’S TIP: Limit screen time.

Limit the amount of time you spend watching TV

or using other media such as video games. This is

especially important for children and adolescents.

Use the time you watch TV to be physically active

in front of the TV.

• Keep track of your physical activity and

nutrition goals!

Track your physical activity and take small steps

to improve your eating habits. You can keep

track with a journal or notebook, a website, or a

mobile app.

Presidential Active Lifestyle Award (PALA+): An

awards program of the President’s Council on

Fitness, Sports & Nutrition that promotes physical

activity and good nutrition. The 8-week program

can help you maintain or improve your health, and

is a great way to help manage and reach your

health goals.

• For more information about PALA+,

visit www.ﬁtness.gov/participate-in-

programs/pala/

• See the Appendix for a PALA+ log that you

can print.

TIP: You can

combine moderate

and vigorous

activities. In

general, 1 minute

of vigorous activity

is equal to 2

minutes of

moderate

activity.

WORKSHOP LESSON PLAN

TALKING POINTS

Increasing Physical Activity (1–2 minutes)

• The Physical Activity Guidelines for Americans recommends that

everyone engage in regular physical activity for health beneﬁts.

• Here are the recommendations for adults:

Moderate Activity Vigorous Activity

Type of

Activity

Walking briskly, biking on ﬂat ground,

line dancing, gardening

If you choose activities at a moderate level,

do at least 2 hours and 30 minutes a week

Jumping rope, basketball, soccer,

swimming laps, aerobic dance

If you choose activities at a vigorous level,

do at least 1 hour and 15 minutes a week

Amount

Eat Healthy · Be Active | Workshop 1 — Page 13

TALKING POINTS

Handouts: MyPlate and 10 Tips (2 minutes)

MyPlate, MyWins

Healthy Eating Solutions for Everyday Life

ChooseMyPlate .gov/MyWins

TALKING POINTS

Wrap-Up/Q&A (5 minutes)

Things to Try at Home

• Modify a recipe to make it lower in saturated and trans fats,

sodium, or added sugars.

• Reduce amount of screen time and increase physical activity.

Move to low-fat or fat-free

milk or yogurt

Choose low-fat or fat-free milk, yogurt,

and soy beverages (soymilk) to cut back on

saturated fat. Replace sour cream, cream, and

regular cheese with low-fat yogurt, milk, and cheese.

Vary your protein routine

Mix up your protein foods to include

seafood, beans and peas, unsalted nuts

and seeds, soy products, eggs, and lean meats

and poultry. Try main dishes made with beans or seafood

like tuna salad or bean chili.

Drink and eat beverages and food

with less sodium, saturated fat,

and added sugars

Use the Nutrition Facts label and ingredients

list to limit items high in sodium, saturated fat,

and added sugars. Choose vegetable oils

instead of butter, and oil-based sauces and dips

instead of ones with butter, cream, or cheese.

Drink water instead of sugary drinks

Water is calorie-free. Non-diet soda, energy or sports

drinks, and other sugar-sweetened drinks contain a

lot of calories from added sugars and have few nutrients.

Everything you eat and drink matters

The right mix of foods can help you be healthier

now and into the future. Turn small changes into

your “MyPlate, MyWins.”

Find your healthy eating style

Creating a healthy style means regularly eating a

variety of foods to get the nutrients and calories you

need. MyPlate’s tips help you create your own healthy

eating solutions—“MyWins.”

Make half your plate fruits and vegetables

Eating colorful fruits and vegetables is important

because they provide vitamins and minerals and

most are low in calories.

Focus on whole fruits

Choose whole fruits—fresh, frozen, dried,

or canned in 100% juice. Enjoy fruit with

meals, as snacks, or as a dessert.

Vary your veggies

Try adding fresh, frozen, or canned

vegetables to salads, sides, and main

dishes. Choose a variety of colorful vegetables

prepared in healthful ways: steamed, sauteed,

roasted, or raw.

Make half your grains whole grains

Look for whole grains listed rst or second

on the ingredients list—try oatmeal,

popcorn, whole-grain bread, and brown rice.

Limit grain-based desserts and snacks, such

as cakes, cookies, and pastries.

Choose MyPlate

Use MyPlate to build your healthy eating style and maintain it for a lifetime. Choose foods and beverages

from each MyPlate food group. Make sure your choices are limited in sodium, saturated fat, and added sugars.

Start with small changes to make healthier choices you can enjoy.

MyPlate

MyWins

Go to ChooseMyPlate.gov

for more information.

Dair

Fruits

Grains

Limit

Protein

Vegetables

Based on the

Dietary

Guidelines

for Americans

tips

Nutrition

Education Series

DG TipSheet No. 1

June 2011

Revised October 2016

Center for Nutrition Policy and Promotion

USDA is an equal opportunity provider, employer, and lender.

United States Department of Agriculture

COMPLETE EVALUATION FORM

(5 minutes)

Fill out the form and give to instructor.

1 = Strongly Disagree 2 = Disagree 3 = Neither Disagree nor Agree 4 = Agree 5 = Strongly Agree

1. The workshop covered useful information.

Comments:

1 2 3 4 5

2. The workshop activities were helpful.

Comments:

1 2 3 4 5

3. I plan to try a recipe makeover this week.

Comments:

1 2 3 4 5

4. I plan to change my eating habits based on

the information I learned today.

Comments:

1 2 3 4 5

5. I plan to become more active based on

the information I learned today.

Comments:

1 2 3 4 5

6. The instructor presented the information in a helpful way.

Comments:

1 2 3 4 5

7. Overall, I found the workshop to be very helpful.

Comments:

1 2 3 4 5

8. Please tell us which materials you found most useful.

TODAY’S DATE

WORKSHOP

Evaluation

Eat Healthy · Be Active | Workshop 1 — Page 14

WORKSHOP

Handouts

1. Enjoy Healthy Food Choices That Taste Great

2. Find Someone Who…

3. Tips for Healthier Choices

4. Understanding and Using the Nutrition Facts Label

5. Cut Down on Sodium

6. Reduce Your Sodium (Salt) Intake

7. Modifying a Recipe: Lasagna, Recipe Makeover

8. MyPlate 10 Tips to Choose MyPlate

9. Evaluation

Eat Healthy · Be Active | Workshop 1 — Page 15

EAT HEALTHY YOUR WAY

Enjoy Healthy Food Choices That Taste Great

Read this handout to learn how you can eat tasty foods while

lowering sodium and sugar and switching to healthier fats.

MEET THE PÉREZ FAMILY

Roberto, Gloria, with son, Juan, are ﬁnding that eating healthy doesn’t mean

losing ﬂavor in their foods.

Gloria: Plain and simple — in the past, our family did not eat healthy.

I modiﬁed my old recipes by using less salt and sugar and choosing healthy

fats. I made small changes such as taking the skin off my chicken. Then,

instead of deep-frying, I bake it in the oven with herbs and a little olive oil.

Easy changes — yet so much better for us!

Roberto: Gloria’s cooking still tastes great. We found out that healthy

eating doesn’t mean bland. We still use chiles, cilantro, lime, lots of garlic,

and other spices to ﬂavor our food.

Juan: Each week, my mom and I pick a new fruit or vegetable for our family

to try. Last night we added a kiwi and some almonds to our salad, and it was

very good.

Gloria: My advice to families wanting to eat better and feel better? Slowly

make a few changes. Before you know it, your family will actually prefer

your new way of cooking. Mine does!

GLORIA’S QUICK AND HEALTHY TURKEY TACO SALAD

Gloria: I changed my old taco recipe. I use very lean ground turkey breast

instead of fattier ground beef and serve it as a taco salad. By crushing some

baked tortilla chips, we get the crunch without the fat from crispy taco shells.

I cut up some fresh, juicy pears for dessert. What a quick, easy, and ﬂavorful

meal. Try my recipe — I hope your family enjoys it as much as we do!

For more

information, visit

RECIPE

www.healthﬁnder.gov.

TURKEY TACO SALAD

This recipe serves 4 people.

1. Coat a pan with cooking spray. Brown 1 pound of 99% fat-free ground turkey breast with half of a

chopped onion.

2. Add 2 cans of no-salt-added diced, crushed, or whole tomatoes.

3. Add 1 clove of chopped garlic and 1 teaspoon each of dried oregano and cilantro.

4. Add 1 or 2 chopped ancho chiles or jalapenos. If you don’t like your food that spicy, use 2

teaspoons of chili powder instead.

5. Let cook on the stove for 10 minutes.

6. Serve the taco meat on chopped raw spinach or other greens. Break up a handful of baked tortilla

chips and sprinkle them on. Top with chopped tomatoes, chopped onions, fresh cilantro, and lime.

You can also add 1 teaspoon of grated low-fat cheese.

Eat Healthy · Be Active | Workshop 1 — Page 17

EAT HEALTHY YOUR WAY

All the ﬂavor — with healthy fats, less salt, and less sugar! Check off the tips you will try.

Pick Healthy Fats and Still Keep the Flavor

Instead of … ✓ I will …

Frying in butter, stick margarine,

lard, or shortenings

☐ Bake, broil, grill, or boil.

☐ Stir-fry or sauté with cooking spray in a nonstick pan. Or use

vegetable oils like canola, corn, olive, peanut, or soybean.

Choosing whole milk, full-fat cream

cheese, or full-fat hard cheeses

☐ Drink fat-free or 1% milk.

☐ Choose fat-free or low-fat cream cheese and low-fat or

reduced-fat hard cheeses.

Choosing full-fat sour cream

or full-fat cottage cheese

☐ Choose fat-free or reduced-fat sour cream or fat-free plain yogurt.

☐ Eat fat-free or low-fat (1%) cottage cheese.

Choosing fattier cuts of meat

☐ Take the skin off chicken and turkey pieces before cooking them.

☐ Eat lean cuts of ground meat, at least 92% lean/8% fat. Try lean cuts

of meat like sirloin, tenderloin, round steaks, and roasts. Look for

99% fat-free ground turkey breast or ground chicken breast.

Lower Salt, Not Taste!

Instead of … ✓ I will …

Buying already prepared meals

and processed meats (such as cold

cuts, hot dogs, and sausages)

☐ Make more meals using fresh, lean meats and fresh, frozen,

or low-sodium canned vegetables.

Eating frozen or delivery pizza

☐ Make veggie pizza at home using fresh vegetables, a small

amount of cheese, and no-salt-added tomato sauce.

Choosing regular

canned vegetables

☐ Choose canned vegetables that are labeled “no salt added.”

☐ Buy fresh veggies or frozen vegetables without sauces.

Use herbs to add ﬂavor.

☐ Look at the Nutrition Facts label and choose the can

lower/lowest in sodium.

Adding salt to foods for ﬂavor

☐ Season foods with herbs, spices, chiles, lime or lemon juice,

and vinegar.

Lower Sugar, and Still Satisfy Your Sweet Tooth!

Instead of … ✓ I will …

Choosing sweet breakfast cereals

☐ Choose whole-grain cereals that don’t have frosting or added

sugars.

☐ Choose fat-free yogurt or fat-free cottage cheese. Add fresh fruit

and a few almonds for extra ﬂavor and crunch.

Drinking sugary soft drinks

and juice drinks

☐ Drink water or unsweetened iced tea with lemon juice.

Eating big portions of

sweet desserts

☐ Eat a piece of fresh fruit — yummy!

☐ Split a small dessert with a friend.

Choosing canned fruit

packed in syrup

☐ Choose canned fruits without added sugars.

☐ Choose fresh or frozen fruit.

Eat Healthy · Be Active | Workshop 1 — Page 18

Find Someone Who …

Eating Healthy Most of the Time + Physical Activity = Good Health

Has a home-

cooked dinner on

most nights

Made half their

plate fruit and

vegetables today

Plays outside

with their kids or

grandchildren

Has fruit for

dessert often

Chooses fat-

free or low-fat

milk and dairy

products

Doesn’t drink

soda

Chooses whole-

grain products

when available

Engaged in

aerobic exercise

3 times last week

Feels good after

exercising

Works in the

garden

Avoids salty

foods like lunch

meats or hot

dogs

Takes a brisk walk

on most days

Avoids oversized

portions

Did exercises like

push-ups and

planks last week

Likes 100%

frozen fruit bars

Regularly reads

the Nutrition

Facts label

Eat Healthy · Be Active | Workshop 1 — Page 19

Tips for Healthier Choices

These alternatives provide new ideas for old favorites. Don’t forget to check food labels to compare calories,

saturated and trans fats, sodium, and added sugars in products.

If you usually buy: Try these:

Meats, Fish, and Poultry

Cold cuts or lunch meats (bologna,

salami, liverwurst, etc.)

Low-fat/reduced sodium cold cuts (turkey, chicken)

Bacon or sausage Canadian bacon or lean ham

Regular ground beef

Lean ground beef (at least 92% lean/8% fat)

or lean ground turkey

Beef chuck, rib, brisket Beef round or loin (trimmed of external fat)

Frozen breaded ﬁsh or fried ﬁsh

(homemade or commercial)

Fish or shellﬁsh, unbreaded (fresh,

frozen, or canned in water)

Chorizo sausage Turkey sausage or vegetarian sausage (made with tofu)

Cereals, Grains, and Pastas

Pasta with white sauce (Alfredo) Whole grain pasta with red sauce (marinara)

Pasta with cheese sauce Whole grain pasta with vegetables (primavera)

White rice or pasta Brown rice or whole grain pasta

Baked Goods

Croissants or brioches Whole grain rolls

Doughnuts, sweet rolls,

mufﬁns, scones, or pastries

Whole grain English mufﬁns or mini-bagels

Party crackers

Whole grain crackers (choose lower

in sodium) or air-popped popcorn

Frosted cake or pound cake Fruit — fresh, frozen, or canned without added sugars

Eat Healthy · Be Active | Workshop 1 — Page 21

Tips for Healthier Choices (continued)

Fats, Oils, and Salad Dressings

Stick margarine or butter Olive oil or tub margarine with no trans fat

Regular mayonnaise Mustard or fat-free or light mayonnaise

Cream-based salad dressing

Oil-based salad dressings, such as

vinaigrette, lemon juice, or wine vinegar

Shortening or lard for pan cooking

Small amount of oil or nonstick cooking

spray for stir-frying or sautéing

Miscellaneous

Canned cream soups Canned broth-based soups (low sodium)

Gravy (homemade with

fat and/or milk)

Gravy mixes made with water or homemade

with the fat skimmed off and fat-free milk

Salted/ﬂavored nuts and seeds Unsalted, plain nuts and seeds

If you usually buy: Try these:

Dairy Products

Whole milk (regular, evaporated,

or sweetened condensed)

Fat-free (skim) milk, low-fat (1%) milk,

evaporated milk, or a fortiﬁed soymilk*

Ice cream

Low-fat or fat-free and no-sugar-added

versions of ice cream or frozen yogurt

Sour cream

Plain fat-free or low-fat Greek yogurt

or fat-free sour cream

Cream cheese

Neufchatel “light” cream cheese

or fat-free cream cheese

Cheese (cheddar, Swiss, Monterey

Jack, American, mozzarella, etc.)

Reduced-calorie or fat-free cheese, part-skim

cheese, low-calorie processed cheese, etc.

Regular (4%) cottage cheese Fat-free or low-fat (1%) cottage cheese

Whole-milk ricotta cheese Part-skim milk ricotta cheese

Coffee cream (half and half)

or nondairy creamer

Low-fat (1%) or fat-free milk or nonfat dry milk powder

* Other products sold as “milks” but made from plants (e.g., almond, rice, coconut, and hemp “milks”) may contain

calcium and be consumed as a source of calcium, but they are not included as part of the dairy group because

their overall nutritional content is not similar to dairy milk and fortiﬁed soy beverages (soymilk).

Eat Healthy · Be Active | Workshop 1 — Page 22

Understanding and Using the

Nutrition Facts Label

The U.S. Food and Drug Administration has nalized a new Nutrition Facts

label for packaged foods and beverages that will make it easier for you

to make informed food choices that support a healthy diet.

Explore it today and discover the wealth of information it contains!

Servings Per Container

Servings per container shows the total number of servings

in the entire food package or container. One package of food

may contain more than one serving. Some containers may

also have a dual column label, which shows the amount of

calories and nutrients in one serving and the entire package.

Serving Size

Serving size is based on the amount of food that is

customarily eaten at one time. The nutrition information

listed on the Nutrition Facts label is usually based on one

serving of the food; however, some containers may also have

information displayed per package. When comparing calories

and nutrients in different foods, check the serving size in order

to make an accurate comparison.

Calories

Calories refers to the total number of calories, or “energy,”

supplied from all sources (fat, carbohydrate, protein, and

alcohol) in one serving of the food. To achieve or maintain a

healthy weight, balance the number of calories you consume

with the number of calories your body uses. 2,000 calories a

day is used for general nutrition advice. However, your calorie

needs may be higher or lower and vary according to age,

gender, height, weight, and physical activity level. Check your

calorie needs at http://www.choosemyplate.gov.

As a general rule:

100 calories per serving is moderate

400 calories per serving is high

Percent Daily Value

The percent Daily Value (%DV) shows how much a nutrient

in one serving of the food contributes to a total daily

diet. Use the %DV to determine if a serving of the food is high

or low in an individual nutrient and to compare food products

(check to make sure the serving size is the same).

As a general rule:

5% DV or less of a nutrient per serving is low

20% DV or more of a nutrient per serving is high

Nutrients

The Nutrition Facts label can help you learn about and compare the nutrient content of many foods in your diet. Use it to choose

products that are lower in nutrients you want to get less of and higher in nutrients you want to get more of.

Nutrients to get less of: saturated fat, trans fat, sodium, and added sugars. Diets higher in these nutrients can increase the

risk of developing high blood pr

essure and/or cardiovascular disease. Get less than 100% DV of these each day.

(Note: trans fat has no %DV, so use the amount of grams as a guide)

Nutrients to get more of: dietary ber, vitamin D, calcium, iron, and potassium. Most Americans do not get the recommended

amount of these nutrients, and diets higher in these nutrients can decr

ease the risk of developing diseases, such as high blood

pressure, cardiovascular disease, osteoporosis, and anemia. Get 100% DV of these on most days.

http://www.fda.gov/nutritioneducation December 2016

Eat Healthy · Be Active | Workshop 1 — Page 23

DIETARY

GUIDELINES

Cut Down

FOR AMERICANS

2015-2020

on Sodium

EIGHTH EDITION

Get the facts about sodium and salt from the Dietary Guidelines for Americans. Limiting sodium — by

eating out less and making smart choices at the grocery store — can have health beneﬁts.

What is sodium?

Sodium is a mineral, and most of the sodium in our foods comes

from salt. We all need a little sodium to stay healthy.

Eating too much sodium can lead to high blood pressure

(hypertension). High blood pressure can raise your risk of having

a heart attack or stroke.

The good news is that cutting down on sodium can help lower

your blood pressure or keep it at a healthy level.

What foods are high in sodium?

Whenever you add salt to your food, you’re adding sodium.

But the Dietary Guidelines shows that most of the sodium we

eat doesn’t come from our saltshakers. Sodium is used by food

manufacturers and others who prepare foods as a preservative

and to add ﬂavor, cure meat, thicken sauces, and keep some foods

moist. That’s why sodium is found in almost all of the processed

and prepared foods we buy.

Dishes with many ingredients — like pizza, casseroles, burgers,

tacos, and sandwiches — tend to have ingredients that are high

in sodium. When making these dishes, limit ingredients that are

often high in sodium:

• Processed meats, poultry, and seafood — like deli meats,

sausages, pepperoni, and sardines

• Sauces, dressings, and condiments

• Instant products like ﬂavored rice, instant noodles, and

ready-made pasta

Keep in mind that even foods that don’t taste salty may still be

adding sodium to your diet, especially if you eat them often. For

example, the sodium found in foods like breads and tortillas,

cheese, and condiments can add up.

Key Recommendations: Sodium

Adults* and children

Less than 2,300 mg a day

14 years and older

Children ages

Less than 2,200 mg a day

9 to 13

Children ages

Less than 1,900 mg a day

4 to 8

Children ages

Less than 1,500 mg a day

2 to 3

Age range

Amount of sodium

*Adults without hypertension or prehypertension

Sodium and salt — what’s the

difference?

Since most sodium in our foods

comes from salt, people use the

2 words as if they’re the same

thing. They’re actually a little

different. Sodium is a mineral

that’s in salt. Salt is also known

as sodium chloride.

Adults with hypertension or

prehypertension can lower

their blood pressure even more

by limiting sodium intake to

1,500 mg a day.

2015–2020 Dietary Guidelines for Americans — Cut Down on Added Sodium — Page 1

Eat Healthy · Be Active | Workshop 1 — Page 25

How can I cut down on sodium?

Pay close attention to the foods you choose when you’re grocery shopping

and eating out. Try making these 5 small changes.

1. Check the Nutrition Facts label. Before you buy

a food or drink, look for the amount of sodium on the

Nutrition Facts label. Compare different options and

choose the one with the lowest amount.

You can also look out for foods that are labeled low-

sodium, reduced sodium, or no-salt-added. But keep

in mind that sometimes foods without these labels

are still lower in sodium — so it’s always a good idea

to check the Nutrition Facts label.

2. Find out which foods you eat have the most sodium. You can check out the top 10 sources of sodium

(www.cdc.gov/salt/sources.htm) to get an idea. For dishes higher in sodium, consider eating smaller portions or

eating them less often.

3. Make healthy shifts. Replace higher-sodium foods or ingredients with healthier options. You can:

Two slices of thick-crust

pizza with pepperoni

add up to about 2,270

mg of sodium — almost

the daily recommended

sodium limit for adults

and children 14 years

and up!

Snack on unsalted nuts instead Choose fresh skinless chicken Go for fresh, frozen vegetables

of snacks like salted pretzels and turkey, lean meats, and without sauce, and canned

seafood instead of processed vegetables with the least

deli meats or sausages amount of sodium

When eating out, you can:

• Ask for the written nutrition information and look for items that are lower in sodium

• Get dressings and sauces on the side — and add only the amount you need to your meal

• Ask to have no salt added to your food

4. Cook more at home. Making your own meals — instead of eating

at restaurants or buying packaged foods — is a great way to eat less

sodium because you’re in control. T

o add ﬂavor, use spices instead of salt

or packaged sauces and mixes.

Consider the Dietary Approaches to Stop Hypertension (DASH)

eating plan. Based on scientiﬁc evidence, the DASH plan helps limit

sodium and unhealthy fats. Think about following the DASH eating plan

at the lower-sodium option of 1,500 mg per day if you have hypertension

or prehypertension. Learn more about it at http://www.nhlbi.nih.gov/

health-topics/dash-eating-plan.

There are lots of

different types of salt:

table salt, kosher salt,

sea salt, Himalayan salt,

and more. To lower the

sodium in your diet,

you need to cut down

on all types of salt,

including salt already

in foods.

Want to learn more about sodium and how to nd a healthy eating pattern that works for you or your family?

Check out DietaryGuidelines.gov for more information on the Dietary Guidelines and ChooseMyPlate.gov for online tools,

recipes, and more.

2015–2020 Dietary Guidelines for Americans — Cut Down on Added Sodium — Page 2

December, 2016

Eat Healthy · Be Active | Workshop 1 — Page 26

Reduce Your Sodium (Salt) Intake

• Read the Nutrition Facts labels to choose foods

that are lower in sodium.

• When purchasing canned foods, select those

labeled as “reduced sodium,” “low sodium,” or “no

salt added.” Rinse regular canned foods to remove

some sodium.

• Gradually reduce the amount of sodium in your

foods. Your taste for salt will change over time.

• Consume more fresh food and few processed foods

that are higher in sodium.

• Eat more home-prepared foods, where you have

more control over sodium, and use little or no salt

or salt-containing seasonings when cooking or

eating foods.

• When eating at restaurants, ask that salt not be

added to your food or order lower-sodium options,

if available.

Tips for Using Herbs and Spices (Instead of Salt)

Basil Use in pastas, soups, salads, vegetables, ﬁsh, and meats.

Chili Powder Use in soups, stews, salads, vegetables, and ﬁsh.

Cinnamon Use in salads, vegetables, breads, and snacks.

Cloves Use in soups, salads, and vegetables.

Dill Weed and Dill Seed Use in ﬁsh, soups, salads, and vegetables.

Garlic Use in soups, vegetables, meats, chicken, and stir-fries.

Ginger Use in soups, salads, vegetables, meats, and stir-fries.

Marjoram Use in soups, salads, vegetables, beef, ﬁsh, and chicken.

Nutmeg Use in vegetables, meats, and snacks and in breads in place of sugar.

Oregano Use in pastas, soups, salads, vegetables, meats, and chicken.

Parsley Use in pastas, salads, vegetables, ﬁsh, and meats.

Rosemary Use in pastas, salads, vegetables, ﬁsh, and meats.

Sage Use in soups, salads, vegetables, meats, and chicken.

Thyme Use in salads, vegetables, ﬁsh, and chicken.

Note: To start, use small amounts of these herbs and spices to see whether you like them.

Resource: http://www.choosemyplate.gov/healthy-eating-style

Eat Healthy · Be Active | Workshop 1 — Page 27

Modifying a Recipe: Lasagna, Recipe Makeover

INGREDIENTS

• 1 box lasagna noodles

INSTEAD 1 box whole-wheat

lasagna noodles

• 1 pound ground beef

INSTEAD 1 pound lean ground beef or

lean ground turkey

• ½ cup chopped onion

• 8 ounces sliced mushrooms, optional

INSTEAD 12 ounces sliced

mushrooms, optional

• 1 jar (about 16 ounces) spaghetti sauce

• 1 teaspoon garlic powder

• ½ teaspoon salt

INSTEAD Omit salt

• 1 teaspoon dried leaf oregano, crumbled

• ½ teaspoon dried leaf basil, crumbled

• 1½ cups ricotta cheese

INSTEAD 1½ cups part-skim

ricotta cheese

• 2 cups shredded Monterey Jack cheese

INSTEAD 1 cup reduced-fat shredded

Monterey Jack cheese

• ¾ cup grated Parmesan cheese

INSTEAD ½ cup reduced-fat grated

Parmesan cheese

DIRECTIONS

1. Cook lasagna noodles according to package

directions; drain and set aside.

2. In a large skillet, brown beef, onion, and

mushrooms. Note: Don’t forget to drain the fat

from the meat after you brown it.

3. Stir in spaghetti sauce, garlic powder, salt,

oregano, and basil.

4. In a 2-quart baking dish (about 11×7×2 inches)

sprayed with cooking spray, layer 1/3 of the

lasagna noodles, 1/3 of the sauce, and 1/3 of the

ricotta cheese and Monterey Jack cheese.

5. Repeat layers twice.

6. Sprinkle Parmesan cheese on top.

7. Bake lasagna for 30 minutes or until

thoroughly heated and bubbly in a

preheated 350°F oven.

8. Let stand for 8 to 10 minutes before cutting

and serving.

TIP: Look for vegetable-based

sauces without added cheese or meat.

Compare brands and choose a sauce

with a lower sodium content.

Source: We Can! Fun Family Recipes & Tips,

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/fun-family-recipes.htm

Eat Healthy · Be Active | Workshop 1 — Page 29

Recipe Makeover

Take one of your favorite family recipes and revise it to make it lower in saturated and trans fat, sodium, and added

sugars and include more vegetables, fruits, and whole grains. Use the space provided to record your new recipe.

Recipe makeover for:

Recipe ingredients: Substitutions I can make:

Cooking instructions: New cooking instructions (if needed):

Eat Healthy · Be Active | Workshop 1 — Page 30

MyPlate, MyWins

Healthy Eating Solutions for Everyday Life

Eat Healthy · Be Active | Workshop 1 — Page 31

United States Department of Agriculture

MyPlate

Based on the

tips

Dietary

Guidelines

Nutrition

MyWins

for Americans

Education Series

Choose MyPlate

Use MyPlate to build your healthy eating style and maintain it for a lifetime. Choose foods and beverages

from each MyPlate food group. Make sure your choices are limited in sodium, saturated fat, and added sugars.

Start with small changes to make healthier choices you can enjoy.

Find your healthy eating style

Creating a healthy style means regularly eating a

variety of foods to get the nutrients and calories you

need. MyPlate’s tips help you create your own healthy

eating solutions—“MyWins.”

Make half your plate fruits and vegetables

Eating colorful fruits and vegetables is important

because they provide vitamins and minerals and

most are low in calories.

Focus on whole fruits

Choose whole fruits—fresh, frozen, dried,

or canned in 100% juice. Enjoy fruit with

meals, as snacks, or as a dessert.

Vary your veggies

Try adding fresh, frozen, or canned

vegetables to salads, sides, and main

dishes. Choose a variety of colorful vegetables

prepared in healthful ways: steamed, sauteed,

roasted, or raw.

Fruits

Vegetables

Make half your grains whole grains

Grains

Look for whole grains listed rst or second

on the ingredients list—try oatmeal,

popcorn, whole-grain bread, and brown rice.

Limit grain-based desserts and snacks, such

as cakes, cookies, and pastries.

Move to low-fat or fat-free

milk or yogurt

Choose low-fat or fat-free milk, yogurt,

and soy beverages (soymilk) to cut back on

saturated fat. Replace sour cream, cream, and

regular cheese with low-fat yogurt, milk, and cheese.

Dairy

Vary your protein routine

Mix up your protein foods to include

seafood, beans and peas, unsalted nuts

and seeds, soy products, eggs, and lean meats

and poultry. Try main dishes made with beans or seafood

like tuna salad or bean chili.

Protein

Drink and eat beverages and food

Limit

with less sodium, saturated fat,

and added sugars

Use the Nutrition Facts label and ingredients

list to limit items high in sodium, saturated fat,

and added sugars. Choose vegetable oils

instead of butter, and oil-based sauces and dips

instead of ones with butter, cream, or cheese.

Drink water instead of sugary drinks

Water is calorie-free. Non-diet soda, energy or sports

drinks, and other sugar-sweetened drinks contain a

lot of calories from added sugars and have few nutrients.

Everything you eat and drink matters

The right mix of foods can help you be healthier

now and into the future. Turn small changes into

your “MyPlate, MyWins.”

DG TipSheet No. 1

Center for Nutrition Policy and Promotion

Go to ChooseMyPlate. gov

June 2011

USDA is an equal opportunity provider, employer, and lender.

for more information.

Revised October 2016

Eat Healthy · Be Active | Workshop 1 — Page 32

TODAY’S DATE

Evaluation

WORKSHOP

1 = Strongly Disagree 2 = Disagree 3 = Neither Disagree nor Agree 4 = Agree 5 = Strongly Agree

1. The workshop covered useful information.

Comments:

1 2 3 4 5

2. The workshop activities were helpful.

Comments:

1 2 3 4 5

3. I plan to try a recipe makeover this week.

Comments:

1 2 3 4 5

4. I plan to change my eating habits based on

the information I learned today.

Comments:

1 2 3 4 5

5. I plan to become more active based on

the information I learned today.

Comments:

1 2 3 4 5

6. The instructor presented the information in a helpful way.

Comments:

1 2 3 4 5

7. Overall, I found the workshop to be very helpful.

Comments:

1 2 3 4 5

8. Please tell us which materials you found most useful.

Eat Healthy · Be Active | Workshop 1 — Page 33