Appendix A: Lesson Plan Class: HyVee BEGIN Wellness Program Lesson Title: Check the Label and Snack

Smart! Target Audience: BEGIN classes target audience is full-time Hy-Vee employees that have insurance through the company Date and Duration: BEGIN has a series of classes to attend. This lesson plan was designed just for the week of February 18th & 19th. There are 2 classes each of those days that last one hour each. General Objective: The general objective is to encourage and teach employees to live healthier lifestyles while making money for the store by saving money on insurance. Specific Objectives: 1. By the end of this session, employees will be able to list new ways to snack healthier and have at least one specific healthy snack idea to try. Specific: to the employees attending the class and what needs to be achieved. Measurable: by knowing having them tell me ways they will change their diet Achievable: because employees were educated at level of nutrition knowledge Realistic: It is realistic to name a couple ways to change snacking habits and naming other snacks to try Timely: Achieving goal by end of the hour is timely 2. By the end of this session, employees will feel comfortable with nutrition labels and know about portion control. Specific: to the employees attending the class and what needs to be achieved. Measurable: by results from pre and post tests given to each employee Achievable: Because employees were educated at level of nutrition knowledge Realistic: It is realistic for employees to understand the simplicity of nutrition labels and how to monitor portions Timely: Achieving goal by end of the hour is timely

Appendix A Specific Objectives (Use SMART criteria)

Procedure (State how each specific objective will be met) Introduction Introduction of self to employees, explanation of dietetic internship and why I would be teaching this class this week. Discussed what would be covered and cooked during this class period. Body of Lesson 1. Start of preparation of snacks 2. Review healthy ways to snack handout 3. Discussed current snacking habits 4. Working with making sure snacks are balanced and paying attention to portion sizes 5. Snacks prepared are tried by employees 1. Reviewed correct portion sizes for variety of food groups and how to read nutrition labels 2. Went through shopping cart of typical food items and read nutrition labels, serving sizes and misleading information from marketing 3. Reviewed handout on portion control and label reading tips Conclusion The goal of this lesson was for

Learning Activity

Evaluation Method

Introduction of self Pre-test

By the end of this session, employees will be able to list new ways to snack healthier and have at least one specific healthy snack idea to try

Cooking of possible snack ideas

Verbal discussion

By the end of this session, employees will feel comfortable with nutrition labels and know about portion control.

Going through shopping cart items

Verbal Q&A and discussion Verbal Post-Test

employees to be able to choose smart options for snacks including portion sizes and nutrition label reading.

Materials List (attached page): i.e.: audio-visual equipment, food models, video, flip chart, specific foods for food demo, pencils, paper, attendance sheet, pre/post tests, handouts (specified), other visuals, etc. 1. Healthy, Mindful Snacking and Nutrition Label and Portion Sizes handouts (made by presenter), Pre-test 2. Club Room Kitchen: ovens, bowls, spoons, knifes, baking sheet, measuring cups and spoons, food processor, cutting boards, pots, strainers. 3. Pretests 4. Pens 5. Shopping Cart items: Mini Oreos, Chicken Noodle Soup, Doritos, Ranch, Poptarts, Pasta, Macaroni and Cheese, Cheese dip, Fruit Loops, Fiber One cereal, 12 grain bread.

Appendix B:Portion Control and the Nutrition Label Pretest 1. One serving of pasta/rice is about a. 1 ! cup b. " cup c. ! cup d. 1/3 cup 2. One serving of apple juice is about a. 1 cup b. " cup c. ! cup d. 1/3 cup 3. One serving of milk is about a. 2 cups b. 1 cup c. " cup

d. ! cup 4. How are ingredients listed on a nutrition label? a. Alphabetically b. Healthiest to least healthiest c. Randomly d. Most used to least used e. Theres ingredients printed on a nutrition label?

5. One serving of Ritz crackers is calories. How many crackers are in one serving? a. 5 b. 10 c. 12 d. 15 6. True or False. The more ingredients in a packet, the better. a. True b. False The Nutrition Label to the side is from Kraft Macaroni and Cheese 7. How many calories are in one serving of prepared Macaroni and Cheese? _______400_______ 8. What is the main ingredient in macaroni and cheese? Enriched Macaroni Product 9. If you were to have two servings of macaroni and cheese, how much sodium would you be consuming? 1160 mg_________________

Appendix C: Handout #1

Healthy, Mindful Snacking! Snacks is a snack, NOT A MEAL! o Snacks should be around 100-300 calories! Make your snacks count! o Snacks are meant to keep a person from being starrrrrvvvvving at the next meal. When someone is so hungry at a meal, they eat faster and more calories. Dont be caught mindlessly snacking! Be sure to make snacks as balanced as possible. Include a protein with every snack! o Vegetables, fruits or nuts are going to fill one up faster than potato chips or cookies. The chips and cookies can cause one to be hungry sooner after a snack. Protein Options: o o o o o o o o o o o o o Beef jerky Greek yogurt Turkey or Ham roll ups Nuts String Cheese Peanut Butter Nut Butter Hard boiled eggs Cottage Cheese Edamame Shrimp Tuna Cheese o String Cheese & Nuts o Grapes and String Cheese o Cottage Cheese with peaches o Hard boiled eggs and avocado o Chips and Salsa with beans o Popcorn and turkey roll ups o Bells peppers with hummus o Dark chocolate and almonds o Whole grain toast with peanut butter and bananas o Trail mix and blueberries Snacks to Limit: o o o o Soda or Juice Potato chips Cookies or Candy Fast Food items

Combination Ideas: o Apples or Banana with Nut Butter o Lettuce Wrap o Yogurt with any fruit o Veggies with tuna

Appendix D- Handout #2

Nutrition Labels and Portion Distortion Start measuring out your foods o You may only have to do this a few times before you can eye certain portion sizes in your dishes at home. o Pay attention how a measured out meal looks like on your plates, bowls, glasses, etc. o Count out chips/crackers, measure condiments, weigh proteins if possible and dont forget about drink portions Use smaller plates, bowls and glasses to not tempt yourself to add extra calories to your meal o The rims of plates are not meant to have food on them o You can have seconds if youre still hungry! Eat until youre full not until youre stuffed! o Chew food slower o Drink water with meals o When youre done with your plate, sit 5-10 minutes until youre ready for seconds. Watch portion sizes while eating out! o Portions at restaurants can be 2-3 times normal portions o If its in front of you, youre likely to eat it. Clean your plate! o Put half of your meal in a to-go box before starting to eat or share a meal with someone Use your nutrition label o Pay attention to portion sizes ! If you have double or triple the serving size, you must double or triple the other information on the nutrition label o Look at the ingredients ! If you can pronounce an ingredient, you shouldnt be eating it. ! Less is better! o The front of a product could be different from the back

o Things to keep low: saturated fats, trans fats, cholesterol, sodium o Take the time to grocery shop
Appendix E-Recipes Salsa Recipe Ingredients: 4-5 Roma tomatoes (or whatever looks good) ! of one large onion 2 jalapenos (or 1 large), cut out stems and seeds ! cup of cilantro 1 can of black beans 1 tbsp. of ketchup 1 tbsp. of red wine vinegar 1 tsp. of garlic powder

Salt/pepper Directions: Chop or put in food processor tomatoes, onion, cilantro and jalapeos. Add beans, ketchup, red wine vinegar, garlic powder, salt, pepper and together well. **If you like a spicy salsa, leave the seeds and stems in one jalapeo " Guacamole Deviled Eggs Ingredients: 6 large eggs, hard boiled 1 medium haas avocado 2-3 tsp fresh lime juice 1 tsp red onion, minced 1 tbsp minced jalapeno 1 tbsp fresh cilantro, chopped kosher salt and fresh ground pepper, to taste 1 tbsp diced tomato pinch chile powder (for garnish)

Directions: Peel the cooled hard boiled eggs. Cut the eggs in half horizontally, and set the yolks aside In a bowl, mash the avocado and 2 whole egg yolks; discard the rest. Mix in lime juice, red onion, jalapeo, cilantro, salt and pepper and adjust to taste. Gently fold in tomato Scoop a heaping spoonful of the guacamole into the 12 halved eggs. Sprinkle with a little chile powder for color and arrange on a platter.

Appendix E-Recipes, continued Spicy Buffalo Cauliflower Bites Ingredients: 1 cup water 1 cup all purpose flour 2 tsp garlic powder 22 oz (6 1/2 cups) cauliflower florets 3/4 cup Franks Hot Sauce 1 tbsp melted unsalted butter Directions: Preheat the oven to 450F. Lightly spray a large non-stick baking sheet with oil. Combine the water, flour, and garlic powder in a bowl and stir until well combined. Coat the cauliflower pieces with the flour mixture and place on the baking sheet; bake for 20 minutes. While the cauliflower is baking, combine the hot sauce and butter in a small bowl. Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional 5 minutes. Serve with ranch or blue cheese if desired and celery sticks. Frozen Banana Popsicle Ingredients: 1 medium ripe banana Dark chocolate chips 1 tsp canola oil **You will need popsicle sticks for banana pops Directions: Cut the banana in half lengthwise, then in half to make four quarters. Insert popsicle sticks into bananas and freeze on a wax paper lined cookie sheet

Recipes from skinnytaste.com