Session 1 Script

Introduction (5 minutes)

Teacher: “Hi there, [Student Name]! I’m so glad you’re here today. Over the next 30 minutes, we’re going to talk about what healthy eating looks like and how your feelings connect to the foods you choose. Our goal is to help you notice patterns and set one mindful eating goal for yourself. Does that sound good?”

Teacher: “This is a safe space—there’s no right or wrong answer. I’d love to hear whatever you feel comfortable sharing. Ready to begin?”

Discussion on Eating Habits (10 minutes)

Teacher: “Let’s start by thinking about what you usually eat in a day. Can you tell me about your breakfast, lunch, and dinner yesterday?”

[Pause for response]

Teacher (if needed): “That’s great. How did you feel before and after each meal? For example, did you feel hungry, full, tired, energized?”

[Pause for response]

Teacher: “Thanks for sharing! Now, have you ever heard of MyPlate? It’s a simple guide to help us balance fruits, vegetables, proteins, grains, and dairy. Here’s a quick picture/sample.”

• Show MyPlate visual or snack samples

Teacher: “Which food group do you think you include the most? Which group feels a little trickier to get every day?”

[Pause for response]

Teacher: “Perfect. Remember, each nutrient plays a special role—proteins help our muscles, carbs give us energy, vegetables provide vitamins that keep us alert. How might adding more of one group help you during school or after activities?”

[Pause for response]

Hands-On Food Journal Exploration (10 minutes)

Teacher: “Now I’ll give you a Food Journal Template. I’ll model one meal entry so you can see how it works.”

Teacher (modeling): “For lunch yesterday I had a turkey sandwich, apple slices, and water. I felt pretty full afterward, but a little tired in class—maybe I needed more veggies or water.”

Teacher: “Your turn! Fill in one full day: what you ate, the portion size, and how you felt before and after. Take a few minutes, and then we’ll talk about what you noticed.”

[Student completes template]

Teacher: “Would you like to share a pattern you observed? For example, did you notice you felt more energetic when you ate fruit or whole grains?”

[Pause for response]

Closing Reflection & Project Introduction (5 minutes)

Teacher: “You did great today! What is one new thing you learned about your eating habits and how they make you feel?”

[Pause for response]

Teacher: “Fantastic insight. Next time, we’ll start building your own Self-Care Plan Project Guide to set specific goals—like adding one extra vegetable each day or drinking an extra glass of water. Until then, try to journal every meal using your template. How does that sound?”

Teacher: “I look forward to seeing you in our next session on [Date]. Feel free to note any questions or ideas in your journal. See you soon!”

Understanding Healthy Eating Worksheet

Use this worksheet to explore your daily meals, identify food groups, and set a mindful eating goal. Take your time and be honest—there are no right or wrong answers.

1. Food Groups and Examples

The MyPlate guide divides foods into five groups. Below, write each group and an example of a food you enjoy from that group.

• Fruits: ____________________________________________



• Vegetables: ________________________________________



• Grains: ____________________________________________



• Protein Foods: _____________________________________



• Dairy (or dairy alternative): _________________________

2. My Day in Meals

Think back to yesterday’s meals. For each meal, fill in the foods you ate, which food groups they represent, and how you felt before and after eating.

Breakfast

• Foods eaten: ________________________________________
  
  
  
• Food groups included: ________________________________
  
  
  
• How I felt before: _______________ after: _______________
  
  
  

Lunch

• Foods eaten: ________________________________________
  
  
  
• Food groups included: ________________________________
  
  
  
• How I felt before: _______________ after: _______________
  
  
  

Dinner

• Foods eaten: ________________________________________
  
  
  
• Food groups included: ________________________________
  
  
  
• How I felt before: _______________ after: _______________
  
  
  

3. Reflection Questions

1. Which food group did you include the most yesterday? Why?
   ______________________________________________________________
   
   
   
   
   
   
2. Which food group did you include the least? How could you add more of it tomorrow?
   ______________________________________________________________
   
   
   
   
   
   
3. At which meal did you feel most energized? What do you think contributed to that feeling?
   ______________________________________________________________
   
   
   
   
   
   

4. My Mindful Eating Goal

Based on what you noticed, set one clear, achievable goal for mindful eating this week.

My Goal:
______________________________________________________________

Action Steps to Achieve This Goal:
______________________________________________________________

How I Will Track My Progress (use your Food Journal Template):
______________________________________________________________

Remember to bring this worksheet and your journal to our next meeting. Great work exploring your eating habits!

Food Discovery Activity

Objective

Engage the student’s senses to explore different foods and practice classifying them into the five MyPlate food groups. This hands-on exploration builds awareness of textures, flavors, and how each group contributes to overall health.

Materials

• 5–6 small snack samples, one from each MyPlate group (e.g., an apple slice, carrot stick, whole-grain cracker, cheese cube, turkey bite)



• Blindfold or scarf (optional for a “mystery taste” twist)



• 5 labeled paper plates or index cards: Fruits, Vegetables, Grains, Protein, Dairy



• Napkins and a small trash bin



• Tasting notes sheet (simple table) and pencil/pen

Instructions (10 minutes total)

1. Sensory Exploration (5 minutes)

• Invite the student to wash hands and put on the blindfold (optional).
  
  
• Offer one sample at a time: encourage her to look at the food’s color and shape, smell it, note the texture, then take a small bite.
  
  
• After each taste, have her jot down two words describing how it looked, smelled, and tasted:
  
  
  | Food Sample | Appearance | Smell | Taste/Texture |
  
  | ----------------- | --------------- | ------------ | ------------- |
  
  | e.g., Carrot stick| _____________
  
  
  | ___________
  
  
  | ___________
  
  
  |
  
  (Repeat rows for each sample.)
  
  

2. Food Group Classification (3 minutes)

• Remove the blindfold (if used) and spread out the five labeled plates or cards.
  
  
• Ask the student to place each food sample onto the plate/card for the group she thinks it belongs to.
  
  
• Briefly discuss any surprises or questions: “Was there a sample you weren’t sure about? Why?”
  
  
  

3. Reflection (2 minutes)

1. Which food did you enjoy most? Why?
   ______________________________________________________________
   
   
   
   
   
   
2. Which food group felt easiest to identify? Which felt trickiest?
   ______________________________________________________________
   
   
   
   
   
   
3. How might noticing flavors and textures help you make balanced choices at meals or snacks?
   ______________________________________________________________
   
   
   
   
   
   

Next Steps: Use what you learned today to complete your Food Journal Template. Notice when you most enjoy certain textures or flavors, and consider adding one new food from your trickiest group this week!

Self-Care Plan Project Guide

Use this project guide to create a personalized self-care plan that supports positive eating habits and overall well-being. You’ll reflect on your current patterns, set achievable goals, identify strategies, and track progress.

Purpose

Help you build a sustainable routine that nourishes your body, mind, and emotions. By clarifying what you need and planning steps, you’ll feel more confident making balanced food choices and caring for yourself each day.

Materials

• Your Food Journal Template


• Understanding Healthy Eating Worksheet


• Notebook or binder for your plan


• Colored pens or highlighters (optional)


• Calendar or habit-tracker (printable or app)

Steps to Build Your Self-Care Plan

1. Reflect on Your Current Habits (10 minutes)

• Review your recent entries in the Food Journal Template and notes from the Understanding Healthy Eating Worksheet.
  
  
• Identify patterns: times of day you feel hungry or tired, foods that boost your mood, or moments you skip meals.
  
  
• Write two things you do well and two areas you’d like to improve:
  
  
  • I do well: _______________________________
  
  
  
  • I want to improve: ________________________
  
  
  
  
  
  

2. Choose Your Focus Areas (5 minutes)

Decide which aspects of self-care matter most right now. Common areas include:


• Balanced meals and snacks


• Hydration


• Mindful eating (slowing down, savoring flavors)


• Movement (stretching, walking, sports)


• Relaxation (breathing, journaling, creative time)

Select up to three focus areas for this week:

1. _______________________________
   
   
   
2. _______________________________
   
   
   
3. _______________________________
   
   
   
   
   
   

3. Set SMART Goals (5 minutes)

For each focus area, create a goal that is Specific, Measurable, Achievable, Relevant, and Time-bound.


Example: "I will add one extra serving of vegetables at dinner every day this week."

My Goals:

1. ________________________________________________
   
   
   
2. ________________________________________________
   
   
   
3. ________________________________________________
   
   
   
   
   
   

4. Plan Action Steps & Supports (5 minutes)

Break each goal into small steps and list resources or people who can help.


Goal 1 Steps:

• Step A: ____________________________________________
  
  
  
• Step B: ____________________________________________
  
  
  
• Support: ___________________________________________
  
  
  
  
  
  

Repeat for Goals 2 and 3 as needed.

Tracking Your Progress

Use a calendar or habit-tracker to mark each successful day. Reflect daily or weekly in your notebook:

• What went well today?
  
  
  
  
  
  
• What felt challenging?
  
  
  
  
  
  
• How can I adjust tomorrow?
  
  
  
  
  
  

Reflection & Next Steps (5 minutes)

At the end of the week, review your journal and tracker:

1. Which goal did I meet consistently? Why?
   
   
   
   
   
   
2. Which goal was hardest? What got in my way?
   
   
   
   
   
   
3. How do I feel about my eating and self-care?
   
   
   
   
   
   

Use these insights to update your plan for next week. Celebrate small wins and remember growth takes time—be kind to yourself!

See you in our next session to set new goals and build on your progress.