WATERVILLE — When Shelley Goraj was an athlete in high school, she lived by the ‘Garbage In, Garbage Out’ rule.

“I could tell that eating healthy made me feel better and perform better,” Goraj told the 16 participants in Maine General’s Farm-to-Table Adventure Girls session recently, according to a press release. “So if we’re eating lots of processed stuff, then you’re not going to be able to perform the way you want to either.”

Goraj has made a career out of being healthy. She is now the food service manager at MaineGeneral Medical Center and is a licensed dietician. She led the mother/daughter event at Barrels Community Market as a way to help families tackle the idea that by eating local and healthier, they will feel better and also help the local economy.

The Farm-to-Table event was co-sponsored by MaineGeneral Medical Center and Hardy Girls Healthy Women. The girls teamed up with their mothers and grandmothers to learn new recipes and mix up ingredients — some they had never used before such as flax seed and oat bran.

The families worked together and made banana bran breakfast cookies, carrot cake flax muffins, kid crunch trail mix, and lemon blueberry flax muffins.

For more information, visit choosemyplate.gov.