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milk and ¾ oz. hard, natural cheese) to provide one serving. The recipe is to be prepared and ready to serve within 90 minutes. Eligibility • Senior contestants are 14-18 years old as of January 1 of the current year. • Any 4-H member who participated at a county level qualifying event is eligible to register for the State Special Foods Contest. Registration is completed by the family through Fair Entry. • Contestants who participated in the past are encouraged to try a recipe from a different food group. Appearance Contestants should be poised and well groomed. Wear washable clothing and an apron or smock top. Hair should be away from the face using a scarf, ribbon, rubber bands, hair net, cap, barrettes, comb etc. Clean hands are important! Recipes • Recipes are to provide a serving from the food group in which they are entered. Use the Special Foods Worksheet and serving size guide (starting on page 40) to determine if the recipe is eligible for the contest. • Nutritious drinks are acceptable recipes in the Beginner division only. • The Special Foods recipe is not to exceed 2– 6 individual servings. If a recipe cannot be decreased to six servings (for example, muffins), explain on the recipe card. • Special Foods recipe must be on a 3 x 5-inch or 4 x 6-inch recipe card. Two copies are required for the contest with name and County in upper right hand corner. One copy is for your place setting and one copy to work from. Menu/MyPlate Daily Checklist Printout/ Worksheets • Create a customized “MyPlate Daily Checklist”. To create a customized plan: o Enter www.choosemyplate.gov into the URL of your web browser o On the top tabs, select “Online Tools” • • o Select “SuperTracker” from the dropdown menu o Create a Profile or Log In with username and password o Once logged in select “My Plan” from the top tabs ‘My Plan’ will create a ‘custom plan’, indicating the number of calories allowed for the owner of the profile. Record the calorie allowance o After determining calories, return to www. choosemyplate.gov o Select “Online Tools” from the top tabs o Choose “MyPlate Daily Checklist” from the dropdown menu o Use the table to select the MyPlate Daily Checklist specific to Calorie Level of Food Plan and Age Group for Food Plan. o Print page 1 of ‘MyPlate Daily Checklist’ PDF document (see below). United States Department of Agriculture MyPlate Daily Checklist Find your Healthy Eating Style Everythingyoueatanddrinkmatters.Findyourhealthyeatingstylethatreflectsyourpreferences,culture,traditions, andbudget—andmaintainitforalifetime!Therightmixcanhelpyoubehealthiernowandintothefuture.Thekeyis choosingavarietyoffoodsandbeveragesfromeachfoodgroup—and making sure that each choice is limited in saturated fat, sodium, and added sugars.Startwithsmallchanges—“MyWins”—tomakehealthierchoicesyoucanenjoy. Food Group Amounts for 2,000 Calories a Day Fruits Vegetables 2 cups 2 1/2 cups Grains 6 ounces Protein 5 1/2 ounces Dairy 3 cups Focus on whole fruits Vary your veggies Make half your grains whole grains Vary your protein routine Move to low-fat or fat-free milk or yogurt Focusonwholefruitsthat arefresh,frozen,canned,or dried. Chooseavarietyofcolorful fresh,frozen,andcanned vegetables—makesureto includedarkgreen,red,and orangechoices. Findwhole-grainfoodsby readingtheNutritionFacts labelandingredientslist. Mixupyourproteinfoods toincludeseafood,beans andpeas,unsaltednutsand seeds,soyproducts,eggs, andleanmeatsandpoultry. Choosefat-freemilk,yogurt, andsoybeverages(soymilk) tocutbackonyoursaturated fat. Limit Drink and eat less sodium, saturated fat, and added sugars. Limit: • Sodiumtolessthan2,200 milligramsaday. • Saturatedfatto22 gramsaday. • Addedsugarsto50 gramsaday. Be active your way: Children6to17yearsoldshouldmoveatleast60 minuteseveryday. Use SuperTracker to create a personal plan based on your age, sex, height, weight, and physical activity level. SuperTracker.usda.gov o Include ‘MyPlate Daily Checklist’ with other contestant forms. o You may use computers at your library, a community center or county extension office. o The Special Foods Worksheets (recipe worksheet, serving size worksheet, menu worksheet, customized MyPlate Daily Checklist printout) need to be filled out by the contestant prior to the contest and must accompany the score sheets. If the contestant goes to State Fair, the worksheets must be attached to the score sheet and sent to your county extension office prior to State Fair (available from your 4-H Youth Program Advisor). Page 10 iGrow.org | A Service of SDSU Extension | © 2016, South Dakota Board of Regents