VITAMINS & MINERALS: WHAT’S IN

IT FOR ME?

Healthy Living: Lesson 2

Welcome!

Beverly Utt, MS, MPH, RD Registered Dietitian Wellness Coach and Smoking

Cessation Coordinator with the

MultiCare Center for Healthy Living

Email: Bev.Utt@multicare.org Phone: 253.301.5096

Today’s Class

What we will cover:

Vitamins & Minerals

Why “COLOR” Matters

Tricks of the Trade Family Friendly

Recipe

Fruits and Vegetables Naturally low in calories, sodium and fat

Helps to maintain a healthy immune system

May protect against certain cancers

Fruits and Vegetables

Biggest payoff is to our hearts

Help to heal wounds faster

May help to reduce risk for Type 2 diabetes

Help to maintain a healthy colon

Fruits and Vegetables Provide our body with

Vitamins

Minerals

Phytochemicals - chemicals found naturally in plants which promote good health

Antioxidants – substances thought to protect body cells from damage

Your Guide to Fruits and Vegetables

Eat A Rainbow Of Colors

RedFull of: Vitamin A – Keeps your eyes healthy Vitamin C – Helps heal cuts and wounds and keeps gums and teeth healthy Lycopene – Antioxidant in

tomatoes, protects the cells of your body Potassium – Protects your heart and blood vessels

Orange & YellowFull of:

Folic Acid – Helps your body make red blood cells and DNA Vitamin A – Keeps your eyes and skin healthy Vitamin C – Helps heal cuts and wounds and keeps gums and teeth healthy Fiber - Good for your heart and intestines

GreenFull of:

Vitamin E – Protects the cells Iron – Helps blood cells

carry oxygen B Vitamins - Helps body

make energy, and needed for a healthy brain

Folic Acid – Helps body make red blood cells Calcium – Builds strong bones Vitamins A & C

Blue & Purple Full of: Anthocyanins – Protect memory & thinking capacity Vitamin C – Helps cuts and wounds heal and keeps

gums and teeth healthy Fiber – Maintains bowel

health, lowers cholesterol and maintains blood sugar

How Much Do I Need? Goal = 5 cups of fruit & veggies

each day

What Counts as a cup?• Think of the size of a baseball1 cup fresh vegetables2 cups leafy lettuce½ cup dried fruit12 small carrots8 large strawberries1 medium potato

Be Safe Wash hands with soap for 20

seconds before and after handling food

Rinse fresh fruits and vegetables under running tap water: Include those with skins

and rinds that are not eaten Rub firm-skinned fruits and

vegetables under running tap water

Dry with clean cloth or paper towel

Produce Tips Buy fresh vegetables in

season Stock up on frozen

vegetables for quick and easy cooking in the microwave

Use a microwave to quickly “zap” vegetables

Vary your veggie choices to keep meals interesting

Try crunchy vegetables Let kids choose

How Can I Eat More?? Raw vegetables make a great snack. Dip them in yogurt,

peanut butter or low fat dressing for even more flavor Drink 100% fruit juice instead of soda Add sliced fruit to your cereal or oatmeal Add vegetables to your pizza, sandwiches, soup and pasta Make a fruit salad Pick out new fruits and vegetables at the grocery store and

then make them at home Vegetables can be steamed, cooked in the oven, in the

microwave or on the barbeque. Adding spices, herbs and sauces gives them even more flavor.

Remember to always try something more than once!

Sneaky, Sneaky…Ways to hide fruits and veggies in foods Add grated zucchini to breads,

scrambled eggs, casseroles, cookies, & brownies

Add canned pumpkin to vanilla pudding and bread mixes

Mix grated carrots and onions in with ground beef

Add tomatoes to enchilada & spaghetti sauces

Steam and puree cauliflowers; add to mashed potatoes or serve by itself

Add chopped veggies to meatloaf Make fruit smoothies Add chopped peppers, onions … to

omelets!

Crock Pot Baked Potatoes Place potatoes in crock pot

Do not add water Set crock pot on low for 4-6 hours Voila! Perfectly baked potato with very

little effort!

Recipe: Garden Tuna MeltIngredients:1 can (6 oz) Tuna in water, drained1 ½ tbsp. low-fat mayonnaise¼ cup chopped onion¼ cup chopped green pepper½ tsp dried basil leaves½ tsp dried oregano leaves4 cheese slices (any kind)8 slices whole wheat bread1 sliced tomato¼ cup diced cucumber

Preparation:1. Mix tuna, 1 ½ tbsp mayo, onion, green pepper, cucumber and

seasonings.2. Cover each of the 4 bread slices with tuna mix, cheese slice and

tomato. 3. Spray outsides of each bread slice with 1 quick spray of Pam.4. Cook in Skillet on medium heat until lightly brown on both sides.

Yields 4 Sandwiches

Recipe: Oven Baked Zucchini FriesIngredients:

Preparation:

Canola or olive oil cooking spray1/2 cup whole-wheat flour1/2 cup all-purpose flour2 tablespoons cornmeal1 teaspoon salt1/2 teaspoon freshly ground pepper1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks2 large egg whites, lightly beaten

1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.2. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag.

Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.

3. Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.

Yields 4 servings

Recipe from http://www.eatingwell.com/recipes_menus/recipe_slideshows/healthy_recipes_with_zucchini?slide=12#leaderboardad

Contact us anytime:

Email: Hope.Roberts@multicare.org

Phone: 253.301.5097

THANK YOU!