Class 1 Weight Class Curriculum

Class 1: Drinks

Key Messages: 

Drink water instead of sugary drinks. Make half your plate fruits and vegetables: Focus on whole fruits

Class Information covered: 

Why is weight management important?

Body Mass Index (BMI) 

Track your food at one of these sites: Cronometer or MyFitnessPal or Lose It!

 8 Great Reasons to Drink Water

 Sodas and Energy Drinks


Activity:

RYD How much sugar?

RYD Calculations Key Drink Label Cards 

RYD Decision-Making Process

RYD Wallet Card

RYD Wallet Card Spanish


Handouts: 

10 tips make better beverage choices 

10 tips make better beverage choices in Spanish 

10 tips focus on fruits 

10 tips focus on fruits no longer available in Spanish 



Recipe:

Green Smoothie 

Flavored Water

For more recipes visit the RYD Recipe Card Library  and  www.eatfresh.org


Video:

Fat, Sick & Nearly Dead


Homework:

Add a green smoothie 3-5 times this week 

Write out a weekly menu and shop for ingredients.

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Class 2 Weight Class curriculum

Class 2: Reading Labels – Get out Sugar

Key Messages: 

Drink and eat 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.


Class Information covered: 

What are empty calories?

Sodium Dietary Guidelines

What is Metabolic Syndrome?


Activity:

Show Me the Sugar!

Nutrition Facts Scavenger Hunt 

eatFresh.org Mini Course 

(you need to create an account first to get access to the mini course)


Handouts:

10 tips Salt and Sodium

USDA MyPlate Sodium


Recipe:

Slow Cooker Oatmeal  or

Pumpkin Oatmeal

For more recipes visit  www.eatfresh.org


Video:

Fed Up


Homework:

Add oatmeal 2-3 times this week. 

Add a green smoothie 3-5 times this week 

Write out a weekly menu and shop for ingredients.

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Class 3 Weight Class curriculum

Class 3: Reading Labels – Empty Calories: Solid Fats

Key Messages: 

Enjoy your food, but eat less. Reduce cholesterol and saturated fats.


Class Information covered: 

What are solid fats? 


Activity:

Reading Food Labels


Handouts: 

10 tips make healthier holiday choices

10 tips make healthier holiday choices in Spanish 


Recipe:

Kale Salad (for a low-fat salad, omit the nuts or reduce amount) 

Kickstart Kale

For more recipes visit www.eatfresh.org


Videos:

 Oil to Nuts by Jeff Novick, RD

 No Oil by Caldwell Esselstyn, MD

 Make Yourself Heart Attack Proof by Dr. Caldwell Esselstyn


Homework:

Add 1-3 kale dishes this week and cook sweet potatoes. (Cooking sweet potatoes in a slow cooker overnight makes for an easy breakfast dish or use as a side dish or in a recipe). 

Add oatmeal 2-3 times this week. 

Add a green smoothie 3-5 times this week 

Write out a weekly menu and shop for ingredients.

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Class 4 Weight Class Currciculum

Class 4: Food Addiction

Key Message: 

Join a support group to help overcome your food addiction.


Class Information covered: 

Food Addictions  Tools of Recovery 

Where Do I Start?


Activity: Is OA for You?


Handouts:

10 tips enjoy your food, but eat less

10 tips enjoy your food, but eat less in Spanish 


Recipe:

Make your favorite smoothie with healthy ingredients. For suggestions, click here. Make your own almond milk from scratch. Click here. With the almond milk you can make a Choconana Smoothie. (I would omit the cashews to make the recipe more low-fat)


Video:

Breaking the Food Seduction by Dr. Neil Barnard

The Pleasure Trap by Douglas Lisle, Ph.D.

Crowd out Cravings by Brendan Brazier


Homework: 

Clean out addictive foods from your cupboards and refrigerator. 

Make a healthy dessert  or smoothie  

Add 1-3 kale dishes this week and cook sweet potatoes. (Cooking sweet potatoes in a slow cooker overnight makes for an easy breakfast dish or use as a side dish or in a recipe).

Add oatmeal 2-3 times this week. 

Add a green smoothie 3-5 times this week 

Write out a weekly menu and shop for ingredients.

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Class 5 Weight Class Curriculum

Class 5: MyPlate – Nutrient Density

Key Messages: 

Make half your plate fruits and vegetables. Vary your veggies. 

Avoid oversized portions unless it’s fruits and veggies.


Class Information covered:  

A Brief History of USDA Food Guides 

Calorie Balance

Nutrient Density

Volumetrics by Dr. Barbara Rolls


Activity: 

Calorie Chart


Handouts: 

10 tips add more vegetables 

10 tips add more vegetables in Spanish 


Recipe:

 Vegetable Soup

 Slow Cooker Minestrone Soup

For more recipes visit  www.eatfresh.org


Video: 

Calorie Density (short version)  or full version by Jeff Novick


Homework: 

Make a vegetable soup this week and eat a bowl before dinner 3-5 times this week. 

Add 1-3 kale dishes this week and cook sweet potatoes. (Cooking sweet potatoes in a slow cooker overnight makes for an easy breakfast dish or use as a side dish or in a recipe).

Add oatmeal 2-3 times this week. 

Add a green smoothie 3-5 times this week 

Write out a weekly menu and shop for ingredients.

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Class 6 Weight Class Curriculum

Class 6: Fiber – Your Best Friend

Key Message: 

Make at least half your grains whole grains and eat legumes daily.


Class Information covered:

Hooray for Beans! Fiber helps control weight 


Activity: 

Make Half of Your Grains Whole (scroll down to page 18 and check the Whole Grain Tips you already do) 


All About Fiber (check out the Guess how much and check out the Fiber Checklist and fill out Quick Fiber Tracking Chart

Grains Quiz (click on Grains Quiz)


Handouts: 

10 tips make half your grains whole

10 tips make half your grains whole in Spanish 

Choosing Whole Grain Foods 

Choosing Whole Grain Foods in Spanish



Recipe:

Simmered Beans 

Slow Cooker Red Beans and Rice

For more recipes visit www.eatfresh.org


Video:

Dietary Fiber: The Most Important Nutrient?


Homework:

Make a whole grain dish this week. 

Make a healthy dessert  or smoothie

Add 1-3 kale dishes this week and cook sweet potatoes. (Cooking sweet potatoes in a slow cooker overnight makes for an easy breakfast dish or use as a side dish or in a recipe). 

Add oatmeal 2-3 times this week. 

Add a green smoothie 3-5 times this week 

Write out a weekly menu and shop for ingredients.

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Class 7 Weight Class Curriculum

Class 7: Benefits of Whole Plant Foods

Key Message: 

Front-load fruits and vegetables.

Make half your plate fruits and vegetables.

Reap the benefits of phytochemicals, antioxidants, fiber, and more.


Class Information covered: 

Benefits of Phytochemicals 

10 Super Foods

Benefits of polyphenol compounds in legumes


Activity: 

Unrefined carbs versus refined carbs

Good Carbs vs Bad  Carbs- What are you eating?


Handouts:

10 tips smart shopping for veggies and fruits

10 tips smart shopping for veggies and fruits in Spanish 


Recipe:

Three Sisters Salad 

Two Bean and Corn Salad (I would omit the oil for a low-fat recipe) 

Lentil Veggie Soup

For more recipes visit www.eatfresh.org


Videos:

Blue Zone- Loma Linda on Oprah

Foods That Make You Thin by Jeff Novick, RD

Kickstart Your Health, The Power of a Plant-based Diet by Dr. Neil Barnard

Dietary Fiber: The Most Important Nutrient? by Katie Ferraro

Eating More to Weigh Less by Dr. Michael Greger


Homework:

Substitute a meat or cheese dish with a bean or lentil dish this week. 

Make a whole grain dish this week. 

Make a healthy dessert  or smoothie

Add 1-3 kale dishes this week and cook sweet potatoes. (Cooking sweet potatoes in a slow cooker overnight makes for an easy breakfast dish or use as a side dish or in a recipe). 

Add oatmeal 2-3 times this week. 

Add a green smoothie 3-5 times this week 

Write out a weekly menu and shop for ingredients

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Class 8 Weight Class Curriculum

Class 8: Smart Shopping

Key Message: 

Making long-lasting lifestyle changes one step at a time. 

Build community and celebrate with a potluck.


Class Information covered:

MyPlate, MyWins Tips: Reach Your Nutrition Goals

MyPlate, MyWins Tips: Enjoying Local Foods

MyPlate, My WinsTips: An Active Lifestyle

MyPlate, MyWins Tips: Make Your Takeout Healthier

MyPlate, MyWins Tips: Navigate the Buffet


Activity:

Resource List


Handouts: 

Smart Shopping for Veggies and Fruits 

Smart Shopping for Veggies and Fruits in Spanish


Recipe: 

Organize a healthy potluck with your friends following the guidelines from this course.


Video: 

MyPlate, MyWins

Shop with Jeff Novice

Benefits of Whole Plant Foods – Dr. Cho 


Homework:

Try a recipe you liked from the potluck. 

Substitute a meat or cheese dish with a bean or lentil dish this week. 

Make a whole grain dish this week. 

Make a healthy dessert  or smoothie

Add 1-3 kale dishes this week and cook sweet potatoes. (Cooking sweet potatoes in a slow cooker overnight makes for an easy breakfast dish or use as a side dish or in a recipe). 

Add oatmeal 2-3 times this week. 

Add a green smoothie 3-5 times this week 

Write out a weekly menu and shop for ingredients

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