Be Mighty from Plant Proteins

By: Susannah Brewton, Candace Ellery,Tesia George, Aaron Morgan, Jared Sabin, Denielle
Saitta, Tina Truong, Claudia Utesch
Georgia Southern University

Audience:
School Aged Elementary Students (Ages 7-10) who participate in the afterschool program at Mill
Creek, Julia P, Langston Chapel, Mattie Lively and Sally Z, which are Bulloch county schools
located in Southeast Georgia.
Purpose/Background
The purpose of this lesson plan is to teach students about plant-based proteins. Students
will be taught about the importance of having enough protein in their diet and the functions of
proteins. Meat is often associated with protein but there are many plant based protein sources
that are more nutritious than meat. The lesson plan will focus on plant proteins because most
Americans consume too much animal proteins. Consuming too much animal protein can increase
the risk of cardiovascular diseases because of its saturated fat content. The American Heart
Association recommends limiting total fat intake to 25-35% of total calories for ages 4-18. Most
of the fat consumed should be monounsaturated fat and polyunsaturated fatty acids that come
from vegetable oils, nuts, seeds and fish. Focusing on plant proteins will help students meet their
protein needs and limit saturated fat. Adequate protein intake is very important for this age group
because they are growing rapidly. The American Heart Association recommends moderating
meat intake for everyone over age 2. Plant proteins also contain many vitamins and minerals that
are not found in animal protein. Students who know more about nutrition at a young age can start
developing healthy food habits and make healthier food choices. Preventative measures can
positively impact an individuals livelihood of combating weight gain and comorbidities
associated with weight gain.

Nutrition Learning Objectives and National Health Education Standards:

1. Students will be able to identify plant-based proteins and how proteins help their body.
Students will be asked about protein sources and taught that protein is not only found in
animal sources.
1.5.1 Describe the relationship between healthy behaviors and personal
health.
8.5.1 Express opinions and give accurate information about health issues.
2. Students will identify plant-based protein options when given different food options.
5.2.1 To identify situations when a health-related decision is needed.
3. Students will be able to associate benefits of eating plant based protein over animal
proteins and how they help students bodies grow. Students will learn that plant proteins
are more nutritious than animal proteins.
1.5.1 Describe the relationship between healthy behaviors and personal
health.

Assessment Tool: Pre/Post test

1. Draw a circle around the pictures that represent a PLANT
BASED protein.

2. True or False: Protein only comes from animals.

3. True or False: We only need animal protein to be healthy.

4. True or False: Protein helps you grow.

5. True or False: Plant Proteins contain more fiber than animal proteins.

6. List the plant proteins that you like to eat.

Nutrition Education Outline Table:

Duration - 1 hour

Topic

Type of
activity

Materials needed

5 minute topic introduction, Discussion:

3 minutes for pre-test, 10
Objective 1,2,3
minute lecture

Pre-Test,
Lecture

10 minute activity

Incomplete protein
puzzle shuffle
activity: Objective 2

Interactive
activity

15 minutes - hand washing,

snack activity

Recipe: Objective 1

Interactive
snack

5 minute closing,
5 minutes passing out and
explaining handout, 3
minute post-test

Pre-Test/Post: TestObjective 2

Post-Test

Tri-fold
Paper- for pre/post tests and recipe
handout and brochure
Writing utensils
Cut out letters for the tri-fold
Recipe (Smiling Burritos: How to
Teach Nutrition to Kids)
Hummus for wraps
15 in tortilla wraps
Spinach for hair
Black beans for smile
Cucumbers for ears
Cherry tomato for eyes
Carrot for nose
X small gloves for kids
Ink
Printer
Chefs hat
Plastic spoons or knives for
spreading
Paper plates or parchment paper
Stickers

Notes

gloves do
not need
to be used
if students
wash their
hands

Nutrition Education Content: Be Mighty from Plant Proteins

To Be Done In Advance:
-

Recipe: Purchase ingredients (see chart above), drain and rinse beans, wash produce, cut

cucumbers and tomatoes. Purchase utensils, parchment paper, and small chef's hats.
Set up tri fold in front of the classroom where students can see the entire board.
Lay out and separate hand-outs, pre-test, and post-test.
Have the puzzle pieces from the activity laid out.
Lay out the stickers on the table.
Welcome & Introduction: Hello everyone, welcome to Be Mighty from Plant Proteins.
My/Our name(s) is/are ____________, and I/We am/are from __________. Before we get into
our fun discussion, first we need you to take a quick little test.
Pretest: Hand out and read pretest to all students. Give them three minutes to complete the test
then collect their papers.

After today's presentation everyone will be able to identify various plant based proteins and their
function in the body.

Discussion:

Plant Protein Introduction:

-

Ok everyone, raise your hand if you know what a protein is?

Now raise your hand if you can tell me where you think protein comes from?
Who knew that proteins also came from plants?
Awesome! Today we are going to be talking about plant based proteins, and how they are

really good for you.

After we are done talking, you will be able to:
- Identify plant-based proteins and how proteins help their body, and that protein does not
only come from animal sources.
-Identify plant-based protein options when given different food options.
-Be able to associate benefits of eating plant based protein over animal proteins, how they
help students bodies grow, and that plant proteins are more nutritious than animal
proteins.

How they help you grow

Protein is something in your body that can help you grow, and as you will learn today, it can
come from many different types of food, such as plants AND animals.

Ask students: What are examples of plant proteins? Types of plant proteins: Black beans, pinto
beans, kidney beans, tofu, brown rice, nuts, quinoa, chia seeds, hummus, peanut butter, and
whole grains. Ask students if they like any of these foods.
Protein contains building blocks that help us grow. There are two kinds of proteins: complete
and incomplete. Complete proteins contain all of the building blocks to help us grow, while
incomplete protein contains only some of these building blocks. Proteins from plants tend to be
incomplete proteins, but that does not mean that are worse, because they also contain many other
things that are important for your health. By eating many different types of plant proteins, you
are able to get all the building blocks that are found in a complete protein.
Along with helping you grow, proteins can help you heal if you get hurt. For example, when
you fall and cut your knee, protein helps build new skin. The following are more examples of
what protein does.

It can help you build strong bones and muscles, this helps you grow.
It helps build healthy hair, skin, and nails. Our hair, skin, and nails are made up of protein.

Plant vs. Animal Protein

Plant based proteins contain many good things for our body that are not found in animal
protein. Plant based proteins contain many different vitamins and minerals. These extra vitamins
and minerals in plant based proteins help our bodies heal when we get hurt. For example, when

we fall and cut our knees these vitamins and minerals help our body heal faster. It also helps your
tummy feel full. It also give you energy to play outside longer. Here are some more examples of
the benefits of plant proteins:
-

Plant Proteins have something called fiber that helps your tummy feel full.
Plant based proteins have lots of vitamins and minerals that gives us energy to play outside

longer. These vitamins and minerals are also good for our heart; they make it stronger.
Plant based proteins also help a very important part of our body grow. Does anyone know what
part of the body this is? (Ask students) This part of the body is our brain. Some plant proteins

such as nuts, especially walnuts, help our brains grow. This helps us do better in school.
Why should you choose plant protein over animal protein? They contain more nutrients than
animal protein that help us grow taller and faster. If you eat more plant protein, you will grow

faster.
Ask the students if anyone has any questions and allow any remaining time to answer.

Activity: Incomplete Protein Puzzle Shuffle

-

Purpose: The purpose of this activity is to instruct the students about the importance of pairing
two incomplete proteins together to make a complete protein. The protein combinations that
they make during the activity will show them healthier snack and meal options. During this
activity, the students will be exposed to many different plant based proteins, and they will learn
examples of incomplete protein pairs they can make. This activity will meets NHES 5.2.1,
which is Identify situations when a health-related decision is needed. The learning objective

the students will accomplish is: Students will identify plant-based protein options when given

different food options.

Duration:
Hand out the puzzle pieces: 1 min
Introduction and Explanation of Activity: 2 min
Actual Activity Time: 5 min
Conclusion and Discussion of Activity: 2 min
- Equipment and supplies:
14 Incomplete Protein Puzzle Pieces (see attached binder)
Popsicle stick to put the picture on
Color printer and paper for printing pictures of food
Glue to attach pictures for food to popsicle stick
Scissors to make shapes for puzzle piece shapes

Directions:

to each student.
-

Shuffle the Incomplete Protein card stack, and hand them out, one
Tell the students that each student has a picture of an incomplete

protein, and that there is another incomplete protein puzzle piece that will make a
complete puzzle with their piece. Mention again that these complete puzzles are
examples of how they can put two incomplete proteins together to make a delicious
snack or meal.
-

At this time, tell the kids to get up and walk around, and stop

where they are when they find the other puzzle piece that will go with theirs.
Once everyone is done, have each pair say what their complete
puzzle is made of.
After all the students have heard all the pairings, discuss how
these complete protein pairs are the healthy protein options. These are better options
than food such as Lunchables because they contain a lot of those vitamins and
minerals that help you grow. They are also good sources of protein.
Expected results: Students will be instructed to walk around and
find the matching puzzle piece that goes with their incomplete protein piece in a

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timely manner. Since there is only one possible match for each piece, the results will
be a complete puzzle with the two pieces that are supposed to be together.
After the activity, the instructor will go over the foods pictured on
the puzzle pieces to reinforce all the different options the students have to choose
from for plant-proteins.
The correct puzzle piece combinations are: cornbread and chili,
granola and sunflower seeds, brown rice and kidney beans, whole wheat bread and
almond butter, whole grain pita crackers and hummus, rice cakes and peanut butter,
whole grain pasta and lentils.
After the conclusion, the children will have then be introduced to a
few healthier meal and snack options, and have examples of what they could pair
together at home with the help of their parents. The plant puzzle pieces can be used as
examples of healthier meal and snack options.

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Activity Script:
-

As you learned in the lecture, some plant-based proteins are missing some of the building blocks
they need to be a complete protein, so you need to combine two incomplete proteins to make a
complete protein. This does not make plant protein any less important, because plant based
proteins are a very important part of your diet, because they are full of vitamins and minerals that
will help you grow. In this activity, it is your job to find the matching incomplete protein puzzle
piece in order to make a complete protein puzzle. The plant based protein pairs that you will be
making right now are just a few examples of the many different pairs you can make at home for
dinner or a snack. When you think you have found the matching piece to your incomplete protein
puzzle, raise your hands, and we will come to check out your puzzle.
-Does everyone understand? (Pause)
-Ok, Go find those pairs!
-(Activity begins, Activity ends)
-Good job everyone!
-(At this time, the instructor will go from group to group asking what pair protein puzzle
they have made. Be sure to ask the group if they have tried anything from each of the
puzzle pieces. Be sure to be very excited and complement them after each pair has gone.)

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-(If group is small enough, do another round of the activity with the remaining puzzle
pieces)
-(After all the students have gone over their pairs) Ok, now that you know about some
plant protein pairs you can do at home for a dinner or snack, it's time to make your very
own plant protein snack.
Recipe Instructions:
-

Pass out parchment paper and pre-portioned recipe ingredients. Pass out chefs hats. Have the
students wash their hands under with warm soapy water for 20 seconds. Students will learn
nutrition information about their recipe. Describe to students that the plant protein in the smiling
burrito recipe comes from the hummus, which is made from garbanzo beans (chickpeas), and the
black beans. These ingredients along with the wheat tortilla form a complete protein, as learned
from the earlier lecture and game. A large picture of the finished product will be provided for

reference.
Demonstrate how the burrito man will be assembled. Tell students that they make this recipe at
home, they will need to ask an adult to help them cut the tomatoes and cucumbers. Helpers are to
walk around and provide assistance as needed. As students complete their smiling burrito, they
may put all ingredients inside and roll the burrito up then eat it or they may eat it however they
choose. Pass out recipe handout.

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Recipe Ingredients:

Recipe for 1 Burrito

1- 10 inch. whole wheat tortilla
2 Tbsp. hummus
cup spinach
1 baby carrot
1 grape tomato halved
1 heaping Tbsp. black beans
1 cucumber slice halved
Recipe Instructions
Lay the tortilla on a flat surface.
Spread hummus evenly over the top of the tortilla.
Place the ingredients on the tortilla.
Black beans (smile), tomato (eyes), carrot (nose), spinach (hair), cucumber (ears).
Total Recipe Yield (for 20 kids)
20 ten in. whole wheat tortillas
2 cups hummus
10 cups spinach
20 baby carrots
20 grape tomatoes
1 cup black beans
2 large cucumbers
- Other Supplies:
- Utensils (plastic spoons)
- Parchment paper
- Small chef's hats

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Finished Product for Recipe

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Handouts: After the students have cleaned up their snack, hand to each student a copy of the
handout. Then go over each handout with the class.
Handout 1:
Folded as a brochure, in 3 sections. Copy included in binder.

16

Handout 2:
Copy included in binder.

Post-Test: Hand out post-test to all students. Give students five minutes to complete the test then
collect their papers.
Conclusion: Ask the class who will be trying a new plant protein this week. If any of them
answer yes, give each student a sticker to put on themselves. Thank you for being a part of Be
Mighty from Plant Proteins.

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Reference Page
Dietary Recommendations for healthy Children. (2015, May 14). Retrieved November 8, 2015,
from American Heart Association website:
http://www.heart.org/HEARTORG/GettingHealthy/HealthierKids/ HowtoMakeaHealthyHome/
Dietary-Recommendations-for-Healthy-Children_UCM_303886_Article.jsp#.Vj-m77erSUk
Home - Fruits & Veggies More Matters. Retrieved September 21, 2015, from
http://www.fruitsandveggiesmorematters.org/
black widow - Google Search. Retrieved September 21, 2015, from
https://www.google.com/search?
q=black+widow&biw=1680&bih=949&source=lnms&tbm=isch&sa=x&ved=0cayq_auoa
wovchmik9ptl66iyaivi9cech32gaux
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https://www.google.com/search?
q=captain+america&biw=1680&bih=949&source=lnms&tbm=isch&sa=x&ved=0cayq_au
oawovchmi6bdtoq6iyaivjriech1utaln
hawkeye - Google Search. Retrieved September 21, 2015, from
https://www.google.com/search?
q=hawkeye&biw=1680&bih=949&source=lnms&tbm=isch&sa=x&ved=0cayq_auoawovc
hmirok4u66iyaivrquech1akawp
hulk - Google Search. Retrieved September 21, 2015, from
https://www.google.com/search?
q=hulk&source=lnms&tbm=isch&sa=x&ved=0cacq_auoawovchmixo6pvq2iyaividiech2q

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vwyq&biw=1680&bih=949#imgrc=v4x83fyqo5-lzm:
Thor. Retrieved September 21, 2015, from http://mugen.wikia.com/wiki/thor

Tri-Fold Board:

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