“Color Your Palate”

Date: November 2020

Time: 3:00- 4:30pm
Location: Thomas Jefferson Middle school, Lodi, New Jersey
Target group: Middle schoolers ages 11-14
Overall goal: To increase consumption of fruit and vegetables, expand nutritional knowledge,
and increase food preparation self efficacy.

Icebreaker/ attention grabber:

Time: 10min
The nutrition educator will present a game of charades. Each student will have a paper taped to
their back with a common fruit or vegetable drawn. Students are not allowed to share with each
other what symbol is posted on their back. One by one each student will then stand in front of the
class, introduce their name, turn around to show the symbol, then guess what type of fruit or
vegetable it is. Students sitting down are encouraged to work together to describe the food
without saying it’s name so the student standing can identify it. This icebreaker will create a
relaxing environment for students to involve themselves.

Objective Generalization Learning Experience

1 Time: 15min Fruits and -A powerpoint lecture will be shown

5min- phytochemical vegetables contain describing the benefits of common
lecture over a hundred phytochemicals identified by color.
4min- video on cancer phytochemicals -Phytochemicals introduced:
3min- explanation of that contribute to Pink/ Red (lycopene)-good for the heart and
free radicals and appearance, eye health. Prevents vision loss and reduces
antioxidants flavor, and smell. inflammation.Orange/ yellow
3min- portion sizes They can benefit (beta-carotene)- needed to maintain a
and question answer the body in many healthy skin, mucus membrane, and
phase different ways. immune system. Good for the brain and
Many eyes.Green (chlorophyll)- reduce cancer,
Students will phytochemicals reduce body odor, promotes wound healing
comprehend some of are antioxidants Blue/ purple (anthocyanin):
the benefits of eating which can reduce Anti-inflammatory, anti-bacterial, good for
fruits and vegetables. the risk of cancer the heart, lowers blood pressure, and may
caused by free improve vision sharpness
Cognitive learning: radicals. -All phytochemicals listed are antioxidants.
Comprehension Antioxidants can decrease risk of cancer.
-A short video will be played to describe
cancer. ​https://youtu.be/WPgJafGz4fg
-A short summary of how antioxidants and
 their effects on free radicals will be
explained. Antioxidants donate electrons to
a free radical’s (unstable molecule) outer
shell. Stabilizing it and reducing the risk of
potential DNA damage.
-Portion sizes of fruit (2cups) and
vegetables(2.5cups) per day
-Floor is open for questions and
clarifications

2 Time: 8min Applying lecture -Laminated papers of food benefits will be

knowledge placed on a large community table.
Students will recall through a -Students will gather around and take their
their lecture matching activity charades paper to match fruits and
knowledge through (food and benefit) vegetables to the appropriate phytochemical
the application. will reinforce the and its benefits. Students will be
Matching fruit images general encouraged to work together to apply and
to the phytochemical knowledge of the recall lecture knowledge.
that best matches. lecture. -Pink/ Red (lycopene)
-Orange/ yellow (beta-carotene)
Cognitive domain: -Green (chlorophyll)
Application -Blue/ purple (anthocyanin)

3 Time: 15min Observing the Students will be asked to gather around the
preparation of demo table. A paper with a smoothie and
Students will grasp food will hummus recipe will be handed out. Each
how to prepare simple introduce a new recipe will be demonstrated (items will all
recipes by observing behavior. be premeasured and prepared). Proper
food demos. hygiene will be explained such as hand
washing and use of gloves before working
Psychomotor domain: with ready to eat foods. Then a knife
Observing demonstration will be shown. Fruits and
vegetables such as broccoli, bell pepper, or
carrots will be sliced into small, easy to eat
portion sizes (~2oz slices)

4 Time: 15min Practicing newly Students will break up into groups of 5.

acquired cooking
Students will apply skills will
cooking knowledge by increase self
practicing their own efficacy of food
knife skills. preparation.
Cutting boards, knives, cut gloves, gloves, a
bowl of prewashed fruit and vegetables will
be placed on each group table. Children
will take turns slicing the fruits and
vegetables, similarly as the demo.

Psychomotor domain:
Practicing
5 Time: 15min Taste testing will -Students will be handed napkins, plates,
introduce new forks, a hummus and smoothie sample, as
Students will taste and types of flavors to well as an evaluation sheet.
evaluate prepared students. The -The nutrition counselor will explain how
foods. activity may the taste test will be conducted, and ask
encourage students to sip water after each tasting.
Psychomotor domain: students to -Students will begin the taste test by trying
Perception consume more each sliced fruit and vegetable individually,
fruits and before trying the hummus or smoothie.
vegetables - After the taste test is conducted students
through their will be asked which were their favorite and
daily life. least favorite foods

Time: 7 minutes Eating a colorful -Closing questions will be asked to

variety of fruits reinforce information learned.
3 min- review and vegetables “Why should you eat a variety of fruit and
questions can benefit the vegetables?”
4 min- Food log body in different “What are some of the benefits of eating
explanation ways. They phytochemicals?”
contain “What is one way to reduce the risk of
Students will apply phytochemicals, cancer?
the nutrition and which are good
cooking knowledge for heart, skin and -Students will be asked to keep a food log
gained throughout the eye health, etc. monitoring what they consume for 3 days.
lesson to determine They contain
the answers to the antioxidants that
closing questions. protect the body
from cancer.
Cognitive domain:
Analysis

Tools
Ice breaker:​ Premade laminated charade papers and scotch tape
Lecture:​ Laptop, powerpoint presentation, presentation screen/ set up, measuring cups (visual aid
of measuring cups)
Matching game:​ Reusing the laminated pictures of fruits and vegetables, pre laminated benefits
(for each phytochemical)
Video:​ Laptop, presentation screen/ set up
*Ingredients and utensils will be multiplied depending on the number of students attending*
Demo:
Instructor will need a bender with 2 pitchers, recipes, 1 chef knife, 1 cut glove, 2 gloves,
● Hummus ingredients
○ Makes 6 servings, serving size ¼ cup
 ○ 1, 15oz can of chickpeas
○ 1ea. large lemon (just the juice)
○ ¼ cup of tahini
○ 1 clove of garlic (minced)
○ 2 Tbsp of extra virgin olive oil
○ ½ tsp cumin
○ Salt to taste
○ 2-3 Tbsp of water
● Smoothie ingredients
○ Makes ~6 servings, 1 cup per serving
○ 4 cups honeydew, cubed
○ ½ cup coconut milk
○ ½ cup water
○ 1 each, orange (peeled)
○ 1 Tbsp honey
○ 2 cups of baby spinach
Fruit and Vegetable slicing activity:
Each group of 5 will receive
● Fruit: 1ea apple, 1ea pear, 1ea peach, 1 kiwi, 1 orange
● Vegetable: 1ea celery, 1ea cucumber, 1ea bell pepper, 1ea carrot, 1 tomato
● Utensils: 1 container (with all the fruit and vegetables), 4 plates (to equally distribute
sliced fruit and vegetables), 1 bowl (food compost), 2 cutting boards, 2 damp towels (to
place under the cutting board, prevents slipping) 2 chef knives, 2 cut gloves, a box of
gloves.
Taste testing:​ Evaluation paper for each student, pens and pencils, napkins
● 3 day Food log

Summary
Fruits and vegetables offer a variety of benefits. They contain hundreds of
phytochemicals (plant chemical compounds) that offer a plethora of benefits to the human body.
Phytochemicals contribute to the appearance, flavor, and smell of a food. A few well known
phytochemicals are lycopene, beta carotene, chlorophylls, and anthocyanins .
Lycopene can be found in pink/ red colored food sources such as watermelon, guava,
grapefruit, and especially tomates. It is good for the heart and eye health. Prevents vision loss
and reduces inflammation (Zielinski & Bohl, 2019). Beta-carotene can be found in orange/
yellow colored food sources such as carrots, pepper, pumpkin, squash, sweet potatoes. In the
body beta-carotene transforms into vitamin A. It is needed to maintain a healthy skin, mucus
membrane, and immune system. Beta-carotene is for the brain and eye health (Newman, 2017).
Chlorophyll can be found in green food sources such as kale, spinach, broccoli, arugula, leeks,
and peas. Chlorophyll prevents cancer, potentially reduces body odor and promotes wound
healing (Oregon state University, 2020). Anthocyanins are found in blue/ purple food sources
such as blueberries, grapes, eggplant, pomegranate, red cabbage, or blackberries. Anthocyanins
are anti-inflammatory and anti-bacterial. They are good for the heart, lower blood pressure, and
may improve vision sharpness (Guha, 2015). All these phytochemicals are antioxidants which
can reduce the risk of cancer caused by free radicals.
Cancer is an uncontrolled proliferation of mutated cells. One of the factors that contribute
to cancer are free radicals. Free radicals are unstable molecules that can cause damage to a cell's
DNA. The more free radicals, increases the risk of DNA damage, which can result in a higher
risk of cancer. (Villines & Wilson) Antioxidants are molecules that donate electrons to a free
radicals outer shell, stabilizing the molecule.
Notify students of proper portion sizes of fruit (2cups) and vegetables(2.5cups) per day.
Seek to inform students of the benefits of eating a variety of fruits and vegetables. Introduce new
flavors and skills to students. Focus on increasing fruits and vegetables consumption.

Evaluation
Questions will be asked at the very end of the lesson plan to reinforce the main components of
the lesson plan. Sample questions:
“Why should you eat a variety of fruit and vegetables?”
“What are some of the benefits of eating phytochemicals?”
“What is one way to reduce the risk of cancer?”
At the end of the lesson plan, students will be asked to create a food log for the next 3 days. The
nutrition counselor will then return in 3 days to visit the same group of students. The nutrition
counselor will ask the students a few questions:
“When looking at the food log. Were there any noticeable changes in the amount of fruits
and vegetables consumed over the past 3 days?”
“Has anyone been preparing food at home?”
“Why is it important to eat a variety of fruits and vegetables?
This assessment will evaluate nutritional knowledge, and whether or not there was a change in
fruit or vegetable consumption and/or preparation.
Citation
Hummus recipe
Gallagher, A., & Gallagher, J. (2020, September 07). Easy Hummus (Better Than Store-Bought).
Retrieved November 01, 2020, from
https://www.inspiredtaste.net/15938/easy-and-smooth-hummus-recipe/

Smoothie recipe
Saxena, K. (2020, September 28). Melon Spinach Smoothie. Retrieved November 01, 2020, from
https://www.playfulcooking.com/beverage/melon-spinach-smoothie/

General information
Schaeffer, J. (2008, November). Color me healthy - Eating for a rainbow of benefits. ​Today's Dietitian​,
10​(11), 34-34. ​https://www.todaysdietitian.com/newarchives/110308p34.shtml

Harvard Medical School. (2019, February). Fill up on phytochemicals. ​Harvard Health Publishing.​
Retrieved November 1, 2020, from
https://www.health.harvard.edu/staying-healthy/fill-up-on-phytochemicals​.

Villines, Z. (2017, July 29). How do free radicals affect the body (1023198377 785746129 D. R. Wilson,
Ed.). ​Medical News Today.​ Retrieved November 1, 2020, from
https://www.medicalnewstoday.com/articles/318652#:~:text=Free%20radicals%20are%20unstable%20at
oms,them%20from%20making%20people%20sick​.

Chlorophyll
Oregon state University. (2020, January 01). Chlorophyll and Chlorophyllin. Retrieved November 02,
2020, from ​https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/chlorophyll-chlorophyllin

Lycopene
Zielinski, L. (2019, December 17). Lycopene Benefits: Is This Nutrient Good For You? (1023225852
785763283 M. Bohl, Ed.). Retrieved November 01, 2020, from
https://www.getroman.com/health-guide/lycopene-benefits/

Anthocyanin Blue/ purple

Guha, S. (2015, October 8). Health benefits of anthocyanins. ​Journal of Food Processing & Technology,​
7.​ Retrieved November 1, 2020, from
https://www.longdom.org/proceedings/health-benefits-of-anthocyanins-30841.html#:~:text=Anthocyanins
%20have%20been%20reported%20as,inflammatory%20and%20anti%2Dbacterial%20activity​.

Orange/ yellow (beta-carotene)

Newman, T. (2017, December 14). All you need to know about beta carotene. Retrieved November 1,
2020, from ​https://www.medicalnewstoday.com/articles/252758

Cancer Video
Winch, N. (2016, January 04). What is cancer? What causes cancer? Retrieved November 01, 2020, from
https://youtu.be/WPgJafGz4fg
Schaeffer, J. (2008, November). Color me healthy - Eating for a rainbow of benefits. ​Today's Dietitian​,
10(​ 11), 34-34. ​https://www.todaysdietitian.com/newarchives/110308p34.shtml

Harvard Medical School. (2019, February). Fill up on phytochemicals. ​Harvard Health Publishing.​
Retrieved November 1, 2020, from
https://www.health.harvard.edu/staying-healthy/fill-up-on-phytochemicals​.

Villines, Z. (2017, July 29). How do free radicals affect the body (1023198377 785746129 D. R. Wilson,
Ed.). ​Medical News Today.​ Retrieved November 1, 2020, from
https://www.medicalnewstoday.com/articles/318652#:~:text=Free%20radicals%20are%20unstable%20at
oms,them%20from%20making%20people%20sick​.

Oregon state University. (2020, January 01). Chlorophyll and Chlorophyllin. Retrieved November 02,
2020, from ​https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/chlorophyll-chlorophyllin

Zielinski, L. (2019, December 17). Lycopene Benefits: Is This Nutrient Good For You? (1023225852
785763283 M. Bohl, Ed.). Retrieved November 01, 2020, from
https://www.getroman.com/health-guide/lycopene-benefits/

Guha, S. (2015, October 8). Health benefits of anthocyanins. ​Journal of Food Processing & Technology,​
7​. Retrieved November 1, 2020, from
https://www.longdom.org/proceedings/health-benefits-of-anthocyanins-30841.html#:~:text=Anthocyanins
%20have%20been%20reported%20as,inflammatory%20and%20anti%2Dbacterial%20activity​.

Newman, T. (2017, December 14). All you need to know about beta carotene. Retrieved November 1,
2020, from ​https://www.medicalnewstoday.com/articles/252758