WELCOME

WELCOME
click for more information about getting started

Saturday, June 14, 2014

Requirement 3: Understanding Nutrition Terms and Labels

My REQUIREMENT 3 WORKSHEETS (They are more realistic than the BSA version).  Download it to see it properly and print.
3 a DEFINITIONS & SERVING SIZES
DEFINITIONS:  Discuss the following food label terms: calorie, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, dietary fiber, sugar, protein. 
SERVING SIZES:  Explain how to calculate total carbohydrates and nutritional values for two servings, based on the serving size specified on the label.

3 b HOW TO READ A NUTRITION LABEL
Refer to “How to Read a Food Label” in the Cooking merit badge pamphlet, and name ingredients that help the consumer identify the following allergens: peanuts, tree nuts, milk, eggs, wheat, soy, and shellfish.


Because the BSA requires you to read these two pages of the pamphlet I'm including them here.  (I'll work on getting an actual scan, but this will do for now).

Obnoxiously, reading this section of the pamphlet doesn't actually give you the information to complete the requirement.

At the very bottom, there's a link.  You have to go to that link then find the allergen page, which I've put HERE, so you can just click it instead of typing it in.
Once you are on that webpage you'll have to click each allergen and skim/scroll down the page for the list of ingredients.  



Posted by at No comments:
Labels: ,

Requirement 2: MyPlate/Activity & Calorie Intake (Parts c, d and e) (updated 2016)

Requirement 2, Continued . . .
2C DAILY HEALTH (ACTIVITY LEVEL, CALORIE NEEDS, MEAL PLANNING)
Determine your daily level of activity and your caloric need based on your activity level. Then, based on the MyPlate food guide, discuss with your counselor an appropriate meal plan for yourself for one day.
  • STEP BY STEP:
    • 2ci "Determine your daily level of activity and your caloric need based on your activity level.  
      • For this requirement all you NEED to do is go to the Create your Profile page, fill out step 1 entirely and submit.  It will take you to a new page and there is a space on the right that says, "WELCOME . . ." then your user name.  You can click on the options below that to see what your daily plan should be.  
      • With your parents' permission, I encourage you to Create your Profile on Super Tracker to help you with tools about eating and exercise for you, individually, and you can track your food intake and activities. 
    • 2cii "Then, based on the MyPlate food guide, discuss with your counselor an appropriate meal plan for yourself for one day."

      • This information is part of what is available to you when you fill out the profile information above.  
        Go here:  Daily Food Plan Page.   
        Once you know how many calories are recommended for you, you can also find your daily food plan based on the chart here:   Daily Food Plan and Worksheet 
      • There is also a MyPlate calculator that you can use.
  • RESOURCES:
    2D IMPROVE EATING HABITS
    Discuss your current eating habits with your counselor and what you can do to eat healthier, based on the MyPlate food guide
    • TIPS:

    • RESOURCES:
      • The links on the post for Requirement 2: MyPlate/Food Groups has a lot of links with suggestions for getting more servings of each of the food groups as well as why each is important.

      2E NUTRITIONAL TERMS AND CARBOHYDRATES 
      Discuss the following food label terms: calorie, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, dietary fiber, sugar, protein. 
      Explain how to calculate total carbohydrates and nutritional values for two servings, based on the serving size specified on the label.

      THE REQUIREMENT STRAIGHT FROM THE BSA for reference:
      2. Nutrition. Do the following:
      • a. Using the MyPlate food guide or the current USDA nutrition model, give five examples for EACH of the following food groups, the recommended number of daily servings, and the recommended serving size:
        • 1. Fruits
        • 2. Vegetables
        • 3. Grains
        • 4. Proteins
        • 5. Dairy
      • b. Explain why you should limit your intake of oils and sugars.
      • c. Determine your daily level of activity and your caloric need based on your activity level. Then, based on the MyPlate food guide, discuss with your counselor an appropriate meal plan for yourself for one day.
      • d. Discuss your current eating habits with your counselor and what you can do to eat healthier, based on the MyPlate food guide.
      • e. Discuss the following food label terms: calorie, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, dietary fiber, sugar, protein. Explain how to calculate total carbohydrates and nutritional values for two servings, based on the serving size specified on the label.

      Posted by at No comments:
      Labels: , ,

      Requirement 2: Nutrition/MyPlate (Part B: Empty Calories) (Updated 2016, but still needs updated worksheet and check MyPlate links)

      2B OIL & SUGAR
      Explain why you should limit your intake of oils and sugars.
      --What are empty calories? (Same as above)
      How do I Count Empty Calories
      Chart:  Serving Sizes (sort of)

      Keep an eye on STARCH too.  (simple carbs)
        Posted by at No comments:

        Requirement 2: Nutrition/MyPlate (Part A: Food Groups) (Partially updated 2016)

        GETTING STARTED . . .ONE STEP AT A TIME . . .
        (I break things up into smaller pieces.  To view requirement 2 all together pasted straight from the BSA scroll to the bottom of the page).
              GET READY . . .
        Download and Print:   2016 REQUIREMENT 2 WORKSHEETS (They are more realistic than the BSA version).  Download it to see it properly and print.
              GET SET . . . 
        KEEP IN MIND:  There's a lot of information in this requirement.  You are supposed to complete your meal planning and cooking requirements using the information in the 1st 3 requirements.  You need to retain this.  Use the resources listed to help you remember it, not just for this merit badge but hopefully for LIFE.  
        GO!
        2a. EXAMPLES AND SERVING SIZES OF EACH FOOD GROUP:
        Using the MyPlate food guide***, give five examples for EACH of the following food groups, the recommended number of daily servings, and the recommended serving size: Fruits, Vegetables, Grains, Proteins, Dairy
        • TIPS:
          •  The goal of this requirement is:
            • for you to learn how much of each food group YOU need in a day,
            • for you to become familiar with what foods fall into what group and 
            • for you to have a good idea what an appropriate amount of that food, for you, looks like.
          • Keep in mind, that they have not updated the language for this requirement and MyPlate doesn't say things in quite the same way. They don't really talk serving sizes on MyPlate, they just tell you how many cups or ounces you should have in a day and how much of different foods count as a cup or half cup.  As long as you accomplish the goals don't worry about how the requirement is worded.
        From here down I have not updated yet.  They have changed MyPlate a lot so it may be easier to navigate and maybe you wont' need my shortcuts.  I'll get to it as soon as I can . . .  NOPE they've made it IMPOSSIBLE!!
        • RESOURCES:
          • I've been told that MyPlate is not that user friendly, but it DOES have the information you need.  There is the wording difference and they don't make it easy.  If you want to learn to navigate their craziness:
            1. Go to MyPlate.
            2. Scroll down and look at the menu on the left.  Click the food group you need.  
            3. On that page you should be able to find all the information you need, but you'll need to click on the + to view the helpful charts.  
            • OR, I've also put the links to each food group page below.  Click on the heading for some basic information about each group or on the subject below it for more detailed information.  The ones most relevant to this requirement are listed at the top of each section.
        FRUIT
        1.  Click the link above to take you to the "All About Fruit Page".
        2.  Click the "Daily Fruit Table" Banner.  This will show you how much fruit you should have on a daily basis based on your gender and age.
        3. Click the "Cup of Fruit" Banner which will show you how to estimate what counts as a cup (or other amount) for different fruits.
        For example, 16 grapes, 1 small banana, 4oz applesauce each count as 1/2 cup of fruit.
        4.  If you still need ideas for examples of fruit you can go to the Fruit Gallery, which is an inexplicably lame and cumbersome feature compared to what it used to be.  It used to show you what the serving size looked like.  Now it just shows you a picture of the fruit whatever size it happens to come in.  Like we don't know what an apple looks like.  Sorry, it WAS a pretty cool feature with a lot of information and now it's just super lame!  Why USDA?
        5.  Visit this page for "Tips to help you eat fruits".  There's more to consider than just quantity.
        6. Visit here to learn "Why it is important to eat fruit."
        More resources about fruits:
        Focus on Fruits: 10 Tips to Help you Eat More Fruit PDF

        1.  Click the link above to take you to the "All About Vegetables Page".
        2.  Click the "Daily Vegetable Table" Banner.  This will show you how many vegetables you should have on a daily basis based on your gender and age.
        3. Click the "Cup of Vegetable Table" Banner which will show you how to estimate what counts as a cup and/or half cup for different vegetables.
        For example, 1 cup raw spinach counts as 1/2 cup of vegetables, and about 12 baby carrots counts as one cup vegetables.
        4.  If you still need ideas for examples of vegetables you can go to the Vegetable Gallery.
        5.  Visit this page for "Tips to help you eat vegetables".  There's more to consider than just quantity.  They also have a "Weekly Vegetable Subgroup Table" to help you get a variety of veggies throughout the week.
        6. Visit here to learn "Why it is important to eat vegetables."
        More resources about vegetables:
        10 Tips to Help You Eat Vegetables PDF
        Liven Up Your Meals with Fruits and Vegetables PDF (same as listed in fruit section)
        Kid-Friendly Fruits and Vegetables PDF (same as listed in fruit section)
        Smart Shopping for Veggies and Fruits PDF  (same as listed in fruit section)
        Beans and Peas:  Some of the practical magic of beans: they can count as a vegetable OR a protein source depending on whichever you need in your diet that day.  Visit the "BEANS AND PEAS ARE UNIQUE FOODS" page for more information about these versatile foods and how to count them as vegetables or as protein.

        1.  Click the link above to take you to the "All About The Grains Group" page.
        2.  Click the "Daily Grain Table" Banner.  This will show you how much grain you should have on a daily basis based on your gender and age.
        3. Click the "Ounce-Equivalent of Grains Table" Banner. This chart will show you how much counts as an ounce but also show some common portions and ounce-equivalents.
        For example an English muffin counts as 2 ounces, an ounce of saltine cracker would be about 7 crackers, and 3 cups of popped popcorn would count as an ounce.
        4.  If you still need ideas for examples of grains you can go to the Grains Gallery.
        5.  Visit this page for "Tips to help you eat whole grains".  There's more to consider than just quantity.
        6. Visit here to learn "Why it is important to eat grains, especially whole grains."
        More resources about grains:
        1.  Click the link above to take you to the "All About the Protein Foods Group" page.
        2.  Click the "Daily Protein Foods Table" Banner.  This will show you how much protein foods you should have on a daily basis based on your gender and age.
        3. Click the "Ounce-Equivalent of Protein Foods Table" Banner. This chart will show you how much counts as an ounce but also show some common portions and ounce-equivalents.
        For example an egg counts as once ounce of protein food, a 1/4 cup of beans counts as an ounce and a can of drained tuna counts as 3 ounces. 1 Tablespoon of Peanut Butter counts as an ounce of protein food.  
        4.  If you still need ideas for examples of protein foods you can go to the Protein Foods Gallery.
        5.  Visit this page for "Tips to help you make wise choices from the Protein Foods Group".  There's more to consider than just quantity.
        6. Visit here to learn "Why it is important eat protein foods and make lean choices."
        7. If you are a vegetarian visit here for tips, "Tips for Vegetarians"
        More resources about Protein Foods:
        And just to repeat what I said about Beans and Peas in the Veggie Section . . .
        Beans and Peas:  Some of the practical magic of beans: they can count as a vegetable OR a protein source depending on whichever you need in your diet that day.  Visit the "BEANS AND PEAS ARE UNIQUE FOODS" page for more information about these versatile foods and how to count them as vegetables or as protein.
        1.  Click the link to take you to the "All About the Dairy Group" page.
        2.  Click the "Daily Dairy Table" Banner.  This will show you how much dairy you should have on a daily basis based on your gender and age.
        3. Click the "Cup of  Dairy Table" Banner which will show you how to estimate what counts as a cup of dairy as well as common portions and cup equivalents.
        For example 1/2 cup of evaporated milk, and 2 cups of cottage cheese each count as 1 cup of dairy.
        4.  If you still need ideas for examples of dairy foods you can go to the Dairy Gallery.
        5.  Visit this page for "Tips to help you make wise choices in the Dairy Group".  There's more to consider than just quantity.
        6. Visit here to learn "Why it is important eat dairy: Nutrients and health Benefits."
        7. If you do not consume dairy visit here for, "Non-dairy sources of calcium"
        More resources about the Dairy Group:

        FOR PARTS C &D OF THIS REQUIREMENT GO HERE.

        A VARIETY OF OTHER INFORMATION YOU MAY BE INTERESTED IN 
        (even though you may not need it for this merit badge)
        The MyPlate website rearranged everything so I don't think any of these links work at the moment.  I fixed the ones above and that's all I have time for at the moment.   
        Updated (the link should work now) or New
        10 Tips for Teen Guys (scroll past 1st page)
        Choose My Plate
        10 Tips to a Great Plate
        Guidelines for Using MyPlate: Key Messages and Major Ideas
        MyPlate for Gestational Diabetes
        Printable Booklets and Teacher Guide for Emergent Readers
        If the link doesn't work do a google search for the title + MyPlate + PDF 
        10 Healthy Tips for Teen Guys
        10 Healthy Tips for Teen Girls
        Be a Healthy Role Model for Children
        Cutting Back on Salt
        Enjoy Your Food But Eat Less
        Better Beverage Choices
        Celebration Tips
        Healthier Holiday Choices
        Healthier Meals from the School Cafeteria
        Snack Tips
        Healthy Eating for an Active Lifestyle: 10 tips for Combining Good Nutrition and Physical Activity
        10 Tips to be a More Active Family
        Be An Active Adult
        Enjoy Food from Many Cultures
        10 Tips for Men's Health
        10 Tips for Women's Health
        434 SuperTracker tips for each of the 5 food groups (Tweet size)
        Healthy Tips for Eating Out
        $ MONEY
        Eating Better on a Budget
        10 Tips to Save More at the Grocery Store
        HEADING TO COLLEGE
        10 Tips for being Choosy in the Dining Hall
        Healthy Mini Fridge Choices
        10 Tips to Stay Fit on Campus

        THE REQUIREMENT STRAIGHT FROM THE BSA for reference:
        2. Nutrition. Do the following:
        • a. Using the MyPlate food guide or the current USDA nutrition model, give five examples for EACH of the following food groups, the recommended number of daily servings, and the recommended serving size:
          • 1. Fruits
          • 2. Vegetables
          • 3. Grains
          • 4. Proteins
          • 5. Dairy
        • b. Explain why you should limit your intake of oils and sugars.
        • c. Determine your daily level of activity and your caloric need based on your activity level. Then, based on the MyPlate food guide, discuss with your counselor an appropriate meal plan for yourself for one day.
        • d. Discuss your current eating habits with your counselor and what you can do to eat healthier, based on the MyPlate food guide.
        • e. Discuss the following food label terms: calorie, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, dietary fiber, sugar, protein. Explain how to calculate total carbohydrates and nutritional values for two servings, based on the serving size specified on the label.
        Posted by at No comments:
        Labels: , ,

        Requirement 1: Health and Safety (updated 2016)


        ONE STEP AT A TIME . . .

        GET READY . . .
        Download and Print: REQUIREMENT 1 WORKSHEETS
        GET SET . . .
        KEEP IN MIND:  There's a lot of information in this requirement.  You are supposed to complete your meal planning and cooking requirements using the information in the 1st 3 requirements.  You need to retain this.  Use the resources listed to help you remember it, not just for this merit badge but hopefully for LIFE.  
        GO!

        1a. HAZARDS: 
        i
        Explain to your counselor :
        --The most likely hazards you may encounter while participating in cooking activities and
        ii
        --what you should do to anticipate, help prevent, mitigate, and respond to these hazards.

        1b.  INJURY PREVENTION AND FIRST AID
        Show that you know first aid for and how to prevent injuries or illnesses that could occur while preparing meals and eating, including:  burns and scalds, cuts, choking, and allergic reactions


        • TIPS for 1a & 1b:
          • Use the worksheets.  It gives you a place to write everything down so you are sure you have it all covered and don't waste your time or your counselor's.  REQUIREMENT 1 WORKSHEETS
          • Think about hazards in the kitchen AND on a campout (including wild animals).  
          • Think of things NOT listed in 1b since you will cover those when you get to 1b..  
          • Mitigate means "to lessen the effect of".  Sometimes this falls into the category of prevention and sometimes how to respond if something happens and sometimes in a category all its own. Use the columns on the worksheet loosely to fit your response.
        • RESOURCES for 1a & 1b:

        1c. FOUR STEPS OF FOOD SAFETY
        i
        Describe how meat, fish, chicken, eggs, dairy products, and fresh vegetables should be stored, transported, and properly prepared for cooking.  
        ii
        Explain how to prevent cross-contamination.
        • TIPS:
          • As stated above, these are a life skill.  Please take them seriously and do your best to remember them for life. 
        • RESOURCES:
        1d. AWARENESS OF FOOD ALLERGIES, INTOLERANCE & DISEASES
        Discuss with your counselor food allergies, food intolerance, and food-related illnesses and diseases.  Explain why someone who handles or prepares food needs to be aware of these concerns. 
        • TIPS:
          • Awareness of these conditions will help you when you are planning meals so that you can make appropriate things for those you are cooking for.  When meal planning it's also good to keep in mind food restrictions of choice like vegetarianism or religious restrictions.  
        • RESOURCES:
        1e READING FOOD LABELS
        Discuss with your counselor why reading food labels is important. Explain how to identify common allergens such as peanuts, tree nuts, milk, eggs, wheat, soy, and shellfish. 
        • TIPS:  
          • Find out who you are likely to be cooking for and what special considerations they need and pay extra close attention to those resources related to the condition.  
        • RESOURCES: You don't need all this information for this requirement, but if you need to cook for someone with allergies or intolerances these links should help.  The ones for this requirement are in bold.
        Even if you don't have allergies
        or food-related diseases to consider
         it is important to know how
         to read a nutrition label and this
         picture makes the basics pretty simple.  
        From FARE ((Food Allergy Research & Education) or KFA (Kids With Food Allergies).  Noted after link.
        REQUIREMENT 1 STRAIGHT FROM THE BSA for reference:
        1. Health and safety. Do the following:
        • a. Explain to your counselor the most likely hazards you may encounter while participating in cooking activities and what you should do to anticipate, help prevent, mitigate, and respond to these hazards.
        • b. Show that you know first aid for and how to prevent injuries or illnesses that could occur while preparing meals and eating, including burns and scalds, cuts, choking, and allergic reactions.
        • c. Describe how meat, fish, chicken, eggs, dairy products, and fresh vegetables should be stored, transported, and properly prepared for cooking. Explain how to prevent cross-contamination.
        • d. Discuss with your counselor food allergies, food intolerance, and food-related illnesses and diseases. Explain why someone who handles or prepares food needs to be aware of these concerns.
        • e. Discuss with your counselor why reading food labels is important. Explain how to identify common allergens such as peanuts, tree nuts, milk, eggs, wheat, soy, and shellfish.
        Posted by at 1 comment:
        Labels: ,
        Subscribe to: Posts (Atom)