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What you need
Lesson Content
Handout [html] [pdf]
PR [Word]
•Evaluation [Word]
Tiny Bites:  What Difference Could They Make?
Lesson Plan

[pdf version]

Learner objective:  As a result of this presentation, participants will:
  • Appreciate how small "extra" amounts of food can add significant calories


What you need:
  • Handouts:
  • Transparency or flipchart page with the blanks to be filled in from the handout
  • Overhead projector (if you use the transparency)
  • Markers - non-permanent for use on transparency; any type for use on a flipchart
  • Optional:
  • Food packages, food models, photos, measuring cups and spoons to hold up with the food items:
  • orange juice (1/4 cup)
  • granola (2 Tablespoons)
  • cream substitute (2 teaspoons)
  • cake (small sample + sliver)
  • mayonnaise (on burger)
  • mints (3-4 total)
  • chocolate kisses (2 pieces)
  • peanuts (handful)
  • cheese on cracker (1)
  • macaroni and cheese (2 Tablespoons + 1/4 cup)
  • Prize to give the person with the closest correct estimate of total calories from all the extra tiny bites



Time Content/Suggestions Learning Reinforcer
3-5 min. Introduce the activity in terms of the following:

Do you ever hear (or perhaps say!) things like this:
-"I never eat between meals."
-"I rarely have dessert."
-"Almost everything I eat is low fat."
. . . often followed by, "So why am I still gaining weight?"

5-15 min. Distribute handouts.  With audience involvement and discussion, go through the sheet, writing the calories for each bite on the transparency or flipchart paper as follows:
  • orange juice (1/4 cup) = 26 Calories
  • granola (2 Tbsp.) = 64 Calories
  • cream substitute (2 tsp.) = 20 Calories
  • cake (small sample + sliver) = 73 Calories
  • mayonnaise (on burger) = 100 Calories
  • mints (3-4 total) = 20 Calories
  • chocolate kiss (1 piece) = 25 Calories
  • peanuts (handful) = 105 Calories
  • cheese on cracker (1) = 55 Calories
  • macaroni and cheese (2 Tbsp.) = 54 Calories
  • macaroni and cheese (1/4 cups) = 108 Calories

Total = 675 Calories

Handout:  "Tiny Bites..."

Transparency or flipchart

Optional props:  As listed under "What you need," use models, packages, etc. with each item discussed.

5-10 min. Invite audience to share other examples of "tiny bites" that they have found are easy to eat and easy to overlook.  Answer any additional questions.

Optional:  Present prize for winner of tiny bites calorie estimate.


Reinforce the bottom lineIf you've been adding "mystery" pounds, consider counting the extra calories in your "tiny" bites.

Optional prize

Evaluation form


Lesson plan and handout based on "Tiny Bites Total Big Calories," developed by Alice Henneman, MS, RD, LMNT, and published in FoodTalk E-Mail Newsletter, August 1997, University of Nebraska Cooperative Extension in Lancaster, http://www/
Adapted by Suzy Pelican for Small Victories, a mini-lesson series promoting positive food, physical activity, and body image attitudes and behaviors.  Small Victories reflects the mission and principles of WIN Wyoming, a multi-agency, multi-state network that promotes healthy lifestyles instead of a specific body size, shape, or weight.  WIN Wyoming is coordinated through Department of Family & Consumer Sciences, University of Wyoming Cooperative Extension Service.  0203; slightly revised 0706
Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture.  Glen Whipple, Director, Cooperative Extension Service, University of Wyoming, Laramie, Wyoming 82071.  Persons seeking admission, employment, or access to program of the University of Wyoming Shall be considered without regard to race, color, religion, sex, national origin, disability, age, political belief, veteran status, sexual orientation, and marital or familial status.  Persons with disabilities who require alternative means for communication or program information (Braille, large print, audiotape, etc.) should contact their local UW CES Office.  To file a complaint, write the UW Employment Practices/Affirmative Action Office, University of Wyoming, P.O. Box 3434, Laramie, Wyoming 82071-3434.  The University of Wyoming and the United States Department of Agriculture cooperate.
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Updated on 05/08/2007