1. Our Healthy Kitchen
Instructor: Phoebe Gulling
Session 1: Monday/Wednesday
Time: 2:30-3:30
Goals:
 Increase nutrition knowledge
 Provide tools and recipes tomake healthy snacks and meals
 Reduce incidence of Diabetes
 Promotehealthy habits
Objectives:
 Explain MyPlaterecommendations for fruit, vegetable, grain, protein, and
dairy intake
 Create nutritious snacks with anew recipe identified each class session
 Understandthebenefits of each foodgroup andthe importanceof a
balanced diet every day
Evaluation:
Campers were given a post andpre-test to assess theirknowledge of food
groups and basic recommendations of MyPlate. Children were alsotestedon
their identification of uniquefoods and snacks.

2. Enrolled: 30 kids
Average attending: 25 kids
Interns: 1 (Phoebe)
Assistants: 1 (Emmett)
Question Pre-Test Post-Test
How much fruit should
you eat per day?
30%5 cups
45% 1 ½ - 2 cups
0%None
25%½ cup
10%5 cups
52% 1 ½ -2 cups
0%None
38%½ cup
Dates are a ____
25%Vegetable
10%Root
55% Fruit
10%Bug
24%Vegetable
0%Root
76% Fruit
0%Bug
Beans are a source of
protein (T/F)
80% True
20%False
**Didn’t end up talking
about beans
You only need 1 serving
of dairy per day (T/F)
45%True
55% False
76% True
24% False
The “good” bacteria in
yogurt is _____
45%Penicillin
20%TheFlu
35% Lactobacillus
33%Penicillin
10%TheFlu
57% Lactobacillus
How much of your plate
should be
fruits/vegetables?
45% A half
0%Gross, none
25%As much as you like
30%A third
43% A half
5% Gross, none
14%As much as you like
38%A third
Name one thingyoulearnedin this class:
 Healthy food
 How tomakechicken nuggets
 How tomakeyogurt
 Cooking
Name your favorite recipe learnedfromthis class:
 Brownie bars
 Yogurt
 Whole Wheat Banana Muffins

3. **For this class, Ifollowed MyPlate. Each childwas given an empty MyPlate
to fill in as we wentalong, coloringin each topicofthe day (Dairy, Fruit,
Whole grains, Vegetables, Protein, andSweets/Fats). Ialso focused on
recommended daily intakes usingvisual pictures ofportion sizeand
comparingcups to ounces.
WhatWorked:
 Dividing thekids into“teams”. Becauseof the large group (30 kids) it was
easiest to divide thekids intoteams and have theteams workon a recipe
together. This made it less overwhelming and gavethe kids achance to
workindependently on each recipe.
 Having ingredients on onetable. Thekids (one from each team) would
approach the table and, similar to a grocery store, wouldtell Emmett what
they need andhow much for each ingredient.
 Kebabs and vegetable sushidays went themost smoothly. Thesewerethe
most interactiverecipes where each child was doing something at all
times.
 Using pictures of food as visuals. I wouldbring a child from each age group
to the front of the room to show abetterimage of servings and portion
sizes for age group/gender.
 Having a back-up plan for extratime, or time shortage. Duetothe large
class size, it was always unknown as tohow theclass wouldrun. It was
good tohavea back-up plan for when one thing doesn’t work, or agame in
mindfor when you havetime tokill.
 Recipe cards. I planned tohand theseout every class session but waited
untilthe end of the session tohand them out as a booklet. Thekids loved
them and seemedreally excited tomake recipes at home!
WhatDidn’tWork:
 30 kids to1 intern and1 assistant. If Emmett hadnot been my assistant (he
was awesome!) this class wouldnot haverun sosmoothly, if at all. This
class was toolarge toeffectively teach anything during a nutrition
segment. It was acrazy class, but fun!
 MyPlatehandouts. This endedup being abust for this age group. I ended
up only passing them out twice, when I needed tofill time. Thekids were
not interested andthis gave them a chance to act up.

4.  Hummus –I hadplans tomake hummus on protein day topromotebeans
as a protein source, but thestoredidn’t have ingredients.
Suggestions for nextyear:
 Either putting a cap (20 kids) on single intern nutrition classes or having 2
interns per class.
 Make sureyou have time toprep before Summercise starts!
 Askthe kids to help with clean-up! Leave5-10 minutes timeat the end of
class forclean-up.
 A foodprocessor wouldbe helpful and really opens the doorto recipes! It
was difficult making the BrownieBars in a blender.
 Breaking thekids intoteams worked really well. Maybe consider making
teams at the first class and keeping thosethroughout thesession. Thekids
worked best in groups of 4-5.

5. Monday, 6/10 –DAIRY
 2:30-2:50 Introductions/attendance/pass out MyPlates
o Pass out blank pieces of paper and crayons
o Havekids writetheir name and draw their favorite food
o Stand up and present name/food
o **Start boiling milk (185 F if thermometeravailable)
 Wait for film on top, almost boil
 Set aside tocool
o **Pass out yogurt w/granola (24)
 2:50-3:05 IntroduceMyPlateandwhy weare talking about it
o Recommendations
o Old FoodPyramid
o MyPlaterecommendations for dairy
 Sneaky ways toget moredairy in diet (broccoli, spinach, etc.)
 Why children need it especially
 3:05-3:15 Pre-Test (Needpens/pencils!!)
 3:15-3:25 Takeout smallcup of warm milk, add2 tbsp plain yogurt, whisk
o Havea volunteer add slowly topot
o Cover with towelin warm place (NOTE: DON’T TOUCH)
 3:25-3:30 Explain what willhappen over thenext few days – picturecards
to pass around?
o Goodkind of bacteria, probiotics (similar tonaturally occurring
bacteria in yourstomach andgut)
o Heat to185 F tokill any bacteria present in milk (sincewe only want
thoseprobiotics from yogurt)
o Mix somemilk with previous yogurt as a “starter” tointroduce
yogurt tothe rest of milk; makes it easier topour
o Fermentation for4-8 hours
 Bacteria metabolize (breakdown) thesugars present in milk
(lactose)  lactic acid. Mixturebecomes thickand creamy
o Acidic flavor can be maskedusing sweeteners or honey
o Plan for Wednesday: Eat ourhomemadeyogurt and learn about
fruit!
 Clean-up
 Needs: 1%milk, plain yogurt, milk powder?

6. Wednesday, 6/12–FRUIT (HAVE FRUIT SEMISLICED) – Stations setupprior
 2:30-2:35 Attendance/scheduleforday
 Why did the banana gotothe doctor?
o Hewasn’t peeling well
 Why did the orange stop at thetop of thehill?
o Because he ran out of juice
 2:35-2:45 Talkabout favoritefruits
o Havekids draw favorite fruit in their MyPlatesheet
o Set up stations
 2:45-2:50 Wash hands
 2:50-3:10 2 groups of kids at 2 separatetables toworkw/ fruit
o One tocut up melon andpineapple
o One towash strawberries and grapes
 Cut strawberries in half
o Set up stations w/plates, skewers, yogurt (spoon), honey, and
spoons
 3:10-3:20 Havekids pass through stations andassemble2 kebabs each (4
fruits each)
 3:20-3:25 Talkabout MyPlaterecommendations forfruit
o Benefits: vitamins, antioxidants, fiber
o Antioxidants protect you from stress, cancer, and sickness
 “Boosts yourimmunity”
o Fiber helps you poop!
 Energy dense – fills you up soyou will eat less
 Prevents obesity and diabetes
o Vitamin C!
 Antioxidant
 Helps heal cuts andkeeps your teeth/gums healthy
o Half yourplate shouldbe fruits and vegetables! (quizquestions)
o Servings
 Pull up a 4-8 y/o = 1-1.5cups
 Pull up a 9-18 y/ogirl = 1.5cups
 Pull up a 9-13 y/oboy = 1.5cups
 Pull up a 14-18 y/oboy = 2 cups
 3:25-3:30 Clean-up –Kids line up, throw things away
o Collect MyPlates

7. Monday, 6/17–GRAINS
 2:30-2:35 Attendance–favoritefood you ate this weekend
o Stations pre-set
 2:35-2:40 Explain schedule for day, baking muffins – Pre-heat oven
o Show board w/ ingredients/directions
o Wash hands!
o Campers in groups – Phoebe and Emmett walkaroundto
help/answer questions
 2:40-3:00 Separatecampers into groups of 5-ish. Different stations mix
togetheringredients and combine intoone or 2 pans (muffin pans?)
o Put muffins in oven
o Need: 6 mixing spoons, bowls
o 20 minutes baking time
 3:00-3:20 Whilemuffins baking – talkabout grains. Pictures – WG vs.
refined grains
o Fiber! = Poop! Reduce heart diseaseand diabetes
o Control weight b/c keeps you feeling full longer (nutrient dense)
o B vitamins –healthy nervous system (brain)
o Iron – carries oxygen in blood; gives you energy
o Recommendations:
 Make half yourgrains whole grain
Years Old Daily Recommendation Daily amountofwhole grain
4-8 5 ounces 2.5ounces
9-13 (Girl) 5 ounces 3 ounces
14-18 (Girl) 6 ounces 3 ounces
9-13 (Boy) 6 ounces 3 ounces
14-18 (Boy) 8 ounces 4 ounces
 Ounces:
o 1 lg. bagel = 4 ounces
o 1 slice bread = 1 ounce
o 5 crackers = 1 ounce
o 1 large muffin = 3 ounces
o 1 cup rice/pasta = 2 ounces
**Grain Game: ** Didn’tgetto play (ran outoftime!!)
o Separate kids into groups of 5. Relay race
o 1st
 carry 3 popcorn kernels there and back on spoon
o 2  walk down, fill bowl w/3 cups brown rice, walk back

8. o 3  carry bag of WG flour on stomach and crab walkthere
and back
o 4  bowl of WG cereal, there and back
o 5  bowl/cup of oats, thereand back on tip toes
o Show pictures of a refined vs. wholegrain
o WG = germ, bran, endosperm
o RG = only endosperm (nutritious bran andgerm removed)
 3:20-3:25 Dish out muffins, talkabout what’s good/not good.
o Can you tell it’s whole grain?
o Wouldyou make these at home?
 3:25-3:30 Clean-up, wash-hands etc.
 Needs: Muffin pans/trays, cooking spray, 6 large bowls, 6 wooden spoons,
cupcake liners, WW flour, AP flour, baking powder, cinnamon, salt,
ripe/brown bananas, eggs, LBsugar, milk, butter, vanilla extract, (optional)
dried banana chips
Wednesday, 6/19–VEGGIES
 2:30-240 Attendance
 2:40-2:50 Veggietales video (Theyodeling Veternarian of theAlps)
o What kinds of vegetables did you see?
o What kids do you like?
 2:50-2:55 Explain schedule for day, sushisurprise
o WASH HANDS
 2:55-3:15 Stations already set up – have kids walk through in a line
grabbing 1 slice flattenedWG bread, cream cheese, andany veggies they
like.
o Assistant at endhelps assembleand cut into“sushi” pieces
o Forks on tables
o Cream cheese/sour cream mixtureon tables?
o Plates at start of station
 3:15-3:20 Oncecampers are seated and snacking, pull out MyPlate and
explain recommendations
 3:20-3:30 Wash hands, lineup
 If time:
o Hot pepper game, outside!
o Veggie tales video? (I love my lips)

9.  What did you learn today? How doyou plan on getting more vegetables
this weekend?
 Clean-up, leftovers in baggies?
 Need: loaf of WG bread (cut crusts off and flatten), LF cream cheese, sour
cream, various veggies cut into “matchsticks” (carrots, cucumbers,
tomatoes, peppers)
Prep:
 Cut carrots, cucumbers, peppers into matchstickslices
 Flatten bread w/pan (28 slices)
 Mix sourcream w/cream cheese
 Knives on tables
 Plates on stations
Monday, 6/24 –PROTEIN
 1:30-1:35 Attendance
 1:35-1:45 What doyou know about protein? Why do weeat it? What do
you eat that has protein in it?
o Brief discussion on beans and protein content compared tomeat
 1:45-1:50 Explain schedule for day –Hummus –Teams –Recipe foreach
o Emmett set up stations forhummus
 Lemon, tahini, garbanzo beans, garlic, olive oil
 Olive, Parsley, spinach, jalapeno
o Split kids intogroups of 5
 1:50-2:20 Oneblender: Askteams (kids) tocomein one at a time toadd
their ingredients and makehummus
o Emmett set up station with pitabread, celery, and carrots
o Kids grab a plate and sharehummus dip with group
 2:20-2:30 Pullout MyPlateandtalkabout recommendations and other,
uniqueways toget protein in the diet
o Why weneed protein, especially for growing kids
o Wouldyou make this at home? Why/why not?
o Clean-up, pass out leftovers
 Need: garbanzo beans, lemon, fresh garlic (chop before), tahini, salt, olive
oil, various veggies, bread fordipping
**Sick this day, Nicole taughtclass Baked ChickenNuggets!!!

10. Wednesday, 6/26–SWEETS
 1:30-1:40 Attendance–What is yourfavorite dessert or sweet food?
o How wouldyou feel if you atethat every day? Doyou think that
wouldbe a goodidea? Why/why not?
o What have wecovered sofar?
 Dairy (yogurt)
 Fruit (fruit kebabs)
 Grains (WW banana muffins)
 Vegetable (Veggiesushi)
 Protein (Chicken fingers)
o Explain schedule – LaraBars/ Hot FudgeBrownie Bars
 1:40-1:45
o Separate kids into teams of 5 – recipe card
o Emmett set up station forwalnuts, dates, vanilla extract, cocoa
powder, salt, andchocolate chips
 1:45-1:55 –Kids go
o Combine in blender together – shifts
o Dump intocookie sheet andseparate campers intogroups to
separate intobars/balls
o Let be for sometimeor stick in fridge toharden
 Askcampers totake a seat
o Pull out MyPlateanddiscuss theimportance of sweets, sugar, and
fat in moderationwith everything else
o Post-Test
o Explain difference in sugar/fat content in these“nosugaradded”
bars vs. anormal candy bar
 Distributebars
o Askcampers topick one favorite part of theclass or one recipe they
hope totry again at home.
 Recipe cars
 Clean-up
 Needs: walnuts, pitteddates (driedor fresh), vanilla extract, cocoa powder,
salt, chocolate chips, wax paper, baggies

11. Post-Test:
1. How much fruit should you eat per day?
a) 5 cups
b) 1 ½ - 2 cups
c) None
d) ½ cup
2. Dates are a ________
a) Vegetable
b) Root
c) Fruit
d) Bug
3. Beans are a source of protein.
TRUE FALSE
4. You only need 1 serving of dairy per day.
TRUE FALSE
5. The “good” bacteria present in yogurt is:
a) Penicillin
b) The Flu
c) Lactobacillus
6. How much of your plate should be fruits and vegetables?
a) A Half
b) Gross, none
c) As much as you’d like
d) A Third

12. 7. Name one thing you learned in this class:
8. Name your favorite recipe learned in this class: