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Garden Coordinator

Toolkit

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Objective

The purpose of this toolkit is to aide the Garden Coordinator in planning and implementing community garden classes with an emphasis on nutrition education and increasing community engagement through food.

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Table of Contents

• General Nutrition Information• Nutrition and Disease• Growing Seasons & Seasonal Recipes• Class Themes• Templates• Resources

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General Nutrition

Following a balanced diet can be as simple as building a healthy plate! The USDA has created the MyPlate diagram to help individuals make healthier food choices at meal and snack time. In this section, we will explore each food group and review recommendations that will help people make small changes in their diet that can yield big benefits.

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Note to the Garden Coordinator

• The amount of foods from each food group you need to eat depends on age, sex, and activity level.

• The information and tips in this section are based on a general healthy diet. If people have specific nutrition concerns, advise them to discuss with their Primary Care Physician or a Registered Dietitian.

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General NutritionMake half your plate fruit and vegetables.Fruit and vegetables provide many health benefits including:• Great sources of vitamins and fiber.• Low in fat and calories• Help you feel full and maintain a healthy

weight• Increased intake can help lower risks of some

disease

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General NutritionMake half your grains whole!Whole grains contain the entire grain kernel which means they are packed with vitamins and fiber when compared to refined grains. In general, grains should take up a quarter of your plate.Examples of a serving of whole grains:• 1 slice of whole wheat bread• ½ cup brown rice• 1 packet of instant oatmeal• 3 cups of plain popcorn

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General NutritionGo lean with proteinThe protein group is responsible for helping us build strong muscles, bones, skin, and blood. The average American consumes more than double the recommended daily protein intake. Protein should make up a quarter of your plate, a 3 ounce serving is about the size of a deck of cards.Choose lean proteins or plant based proteins such as:• Chicken• Turkey• Fish• Egg whitesPlant-based proteins include:• Beans, nuts, seeds• Tofu

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General NutritionSwitch to fat-free or low-fat dairyThe dairy food group provides a great source of vitamin D and calcium. Adults and children over the age of two should consume low-fat or fat-free dairy products because these options have less saturated fat than whole or reduced fat milk. Examples of low-fat or fat-free dairy products:• 1 cup fat-free milk• 1 slice of low-fat cheese• 6 ounce low-fat yogurt

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Small changes can make BIG differences

• Add fruit and veggies to smoothies for a nutrient dense snack.• For picky eaters, puree vegetables and add to soups or sauces!• Try low-fat dips like hummus or ranch with veggie sticks for a

quick snack.

Fruit & Vegetables

• When preparing lean protein, try healthy cooking methods such as baking or grilling.

• Swap ground beef in one of your recipes for lean ground turkey. This works great in spaghetti sauce and tacos.

Protein• Gradually switch to low-fat or fat-free milk. First transition from

whole milk to reduced-fat milk, then try low-fat milk. • Add low-fat milk and yogurt to smoothies for a calcium rich

snack.Dairy

• When purchasing grains, look for the word “WHOLE” on the package. Example: Whole Grain or Whole Wheat.

• Try whole wheat pasta for more fiber and vitaminsGrains

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Dietary Guidelines for Americans

The Dietary Guidelines for Americans, 2010, released on January 31, 2011, emphasize three major goals for Americans:1. Balance calories with physical activity to manage weight2. Consume more of certain foods and nutrients such as

fruits, vegetables, whole grains, fat-free and low-fat dairy products, and seafood

3. Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains

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Nutrition and Disease

Eating a healthy balanced diet can help prevent and reduce risk of illness and chronic diseases such as Diabetes, Obesity, and Hypertension.

Note to the Garden Coordinator, encourage people to eat a variety of whole foods and limit saturated fats, sugar, and salt.

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Limit Sodium

• The Institute of Medicine recommends that Americans limit sodium intake to 2300mg per day.

• Research shows that a diet high in sodium can increase blood pressure.

• Processed foods and food prepared in restaurants are often very high in sodium. Eating more whole foods and limiting the amount of fast food you eat will help lower your sodium intake.

Note to the Garden Coordinator, encourage people to toss the salt shaker! Many of our foods already contain enough salt, by limiting added salt, we can decrease our daily sodium intake.

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Cut the Fat

• Limiting saturated fat in our diet to less than 10% can help decrease risk of cardiovascular disease.

• Intake of trans fat should be limited to as little as possible because trans fats tend to increase bad cholesterol levels.

• Both saturated and trans fats are solid at room temperatures.

Note to the Garden

Coordinator, encourage

people to try lean meats such as

poultry or fish to help reduce the

fat.

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Saturated Fat

Butter

Beef fat or tallow

Meats with a lot of marbling like steak, also fatty meats such as ribs, bacon and sausage

Full fat dairy products such as whole milk, cheese and yogurt

Trans Fat

Foods fried in hydrogenated oils

Pie crusts, cookies, crackers and some baked goods

Margarine

Examples of Foods that contain Saturated Fats

Examples of Foods that contain Trans Fats

Check the Label

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Sugar

• Many processed foods contain added sugars. These added sugars provide additional calories to our food but no nutritional benefit.

• Added Sugars in foods and beverages can contribute to obesity by increasing empty calories in our diet.

Note to the Garden

Coordinator, encourage people

to limit sugar sweetened

beverage intake like soda and fruit

juice. These drinks have little to no nutritional value or fiber but they do have a lot

of sugar and empty calories.

Water is a better beverage!

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Community Garden and Healthy Eating

• The community garden is a great setting and tool to help teach people about healthy eating.

• Texas has four growing seasons which allows us to have access to fresh produce year round!

• Teachable moments in the garden will show families where their food comes from and that eating healthy can be fun and easy.

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Texas Growing Seasons

June- August

September-

November

December- January

March- May

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Growing Season Vegetables FruitWinter Arugula

Bok Choy Broccoli and Cauliflower  Cabbage Collards, Mustard, Kale GreensCarrots Swiss Chard  Fennel, Dill, Clinatro, Parsley, Rosemary, Sage, Thyme Green Onions Lettuces Radishes

Citrus

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Seasonal Recipes- Winter

•Carrot Cumin Slaw• Fennel Apple Salad

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Carrot Cumin Slaw• ¼ to ½ head of green cabbage shredded (about 3 cups)• 3 carrots, coarsely grated (1 ¾ cups)• 1 jalapeno chile, seeded and minced• ¼ cup of canola oil• 2 tbsp. fresh squeezed lime juice• 3 tbsp. chopped cilantro• ½ tsp cumin• Salt and pepper to tasteIn a large bowl, combine cabbage, carrots and jalapeno. Drizzle with canola oil and lime juice. Add cilantro and cumin. Serve immediately or refrigerate in airtight container.Serves 4

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Fennel Apple Salad• 2 large green apples, julienned• 1 medium head of fennel, thinly sliced• 1 tbsp. olive oil• ¼ cup chopped parsley• 3 stalks of celery diced (about 1 cup) • 2 tbsp. mustard vinaigrette (add more to taste)• Salt and coarsely ground pepper to taste. In a large bowl, combine all ingredients and toss until well mixed.Serves 8

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Growing Season Vegetables FruitSpring Sugar Snap peas

Bush beans ( green beans) Irish PotatoesSquash CucumbersTomatoes Basil Peppers   Arugula Bok Choy Broccoli and Cauliflower  Cabbage Collards, Mustard, Kale GreensCarrots Swiss Chard  Fennel, Dill, Clinatro, Parsley, Rosemary, Sage, Thyme Green Onions Lettuces Radishes

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Seasonal Recipes- Spring

• Savory Spring Salad• Spicy Cucumber Side

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Savory Spring Salad• Cut cherry or grape tomatoes in half (about 2 cups)• 1 cup chopped broccoli, blanched• 1 tbsp. soy sauce• 1 tbsp. sesame oil• 5 basil leaves, chiffonade• 1 clove of garlic, dicedBlanch broccoli and chill before adding into the other ingredients. Combine all ingredients in large bowl and toss until well mixed.Serves 4

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Spicy Cucumber Side• 1 cucumber, thinly sliced• 1/3 cup green onion, finely diced• ½ cup radishes, thinly sliced• 2 tsp. chili pepper flakes• 1 tbsp. rice vinegar• 1 tbsp. olive oilCombine all ingredients in large bowl. Toss thoroughly and allow to sit for 30 minutes before serving to allow flavors to blend. Serve as is or over rice.

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Growing Season Vegetables FruitSummer Tomatoes

PeppersSuyo Long CucumbersEggplant Okra Southern Peas Lima Beans Long Beans Sqaush Watermelon Cantaloupe Corn Sweet Potatoes Sweet Potato Greens Winter Squash

PeachesBlackberries

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Seasonal Recipes-Summer

• Peachy Fresh Salsa• Watermelon Salad

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Peachy Fresh Salsa• 2 peaches, diced• 2 roma tomatoes, diced• 1 green bell pepper, diced• ¼ cup red onion diced• Juice of ½ lime• 1 tbsp. balsamic vinaigrette Prep all ingredients and combine in large bowl. Serve as fresh salsa for dipping chips and veggie sticks, or over chicken, fish or rice.

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Watermelon Salad

• 2 cups watermelon, cubed• 1 cup grape tomatoes, cut in half• 2 Basil leaves, chiffonade• 2 tbsp. balsamic vinaigrette• ¼ cup feta cheese Combine all ingredients in large bowl, serve chilled.

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Growing Season VegetablesFall Tomatoes

Peppers Mustard, Collards, KaleBush beans ( green beans) Okra Eggplant Summer Squash/ Winter Squash

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Seasonal Recipes- Fall

• Eggplant Pizza• Fall Pasta

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Eggplant Pizza• 1 eggplant, sliced in ¼ inch slices• 1 cup tomato, diced• 2 eggs• 1 cup panko bread crumbs (can also use crushed cracker or cornflakes as coating)• 1 cup shredded low-fat mozzarellaPre-heat oven to 350 degrees.In a small bowl, beat egg. Dip eggplant in egg, then dip into breadcrumbs. Place parchment paper on cookie sheet and spread out eggplant slices. Cook for 15 minutes, until breadcrumbs are lightly browned. Remove from oven and place a spoonful of diced tomato on each slice of eggplant and then add a sprinkle of mozzarella cheese. Place back in oven for 5-10 minutes or until cheese is melted.

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Fall Pasta• Whole wheat rotini pasta• 2 roasted red peppers• ½ cup toasted walnuts• 2 cloves of garlic• 1 cup tomato• ¼ cup parmesan cheese• Olive oil, salt, and pepper to tastePreheat oven to 500 degrees. Next, boil water to cook whole wheat pasta. Cook and drain pasta then set aside. Place whole peppers on cookie sheet and put in oven for 30-40 minutes. Remove peppers and place in a bowl and cover top with lid or aluminum foil. Set aside for 30 minutes, until peppers are cooled enough to handle. Skin of peppers will be wrinkled and easy to remove. Peel skin and remove tops and seeds. Cut into quarters.Place small sauté pan over low-medium heat, add walnuts to pan and continuously move so they do not burn. About 3-5 minutes or until lightly toasted Next, combine roasted peppers, walnuts, tomatoes, diced garlic and a drizzle of olive oil and fold into cooked pasta. Top with parmesan cheese and salt and pepper to taste.

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Community Garden Classes

• Host a community garden class and provide basic nutrition education to help empower families to eat healthy.

• Classes can be 30 minutes and include easy recipe demos or simple healthy eating topics that teach families about basic nutrition.

• As the Garden Coordinator, facilitating a Community Garden Class will create a great learning environment and provide families an opportunity to learn about healthy eating from one another.

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Tips and TricksTips on facilitating a successful community garden class:

1. Keep It Simple

2. Maintain a positive environment

3. Allow families to share ideas and experiences

4. Ask open ended questions

5. Correct misinformation and provide appropriate resources and or referrals

6. Active learning is more fun than passive learning! Include hands-on activities

7. Keep class on track by focusing on the objectives and key messages

8. Market the event and clearly state date, time and topic

9. Be open to feedback

10. Plan ahead, prepare for class and check the weather!

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Community Garden Class Ideas

• Cooking without the Salt• Seasonal Eating• Eat the Rainbow• Building a Healthy Plate Starts in the Garden

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Garden Class- Cooking without Salt

Objectives:Participants will be able to:• Identify one benefit of limiting daily salt intake• List one ingredient that would be a healthy substitute for salt.Key content points:• Fast food and processed foods contribute to added sodium in our diet.• Limiting sodium can help regulate blood pressure.• Using herbs, spices and citrus fruits will add flavor to foods without the effects of excess salt. Class activity ideas:Harvest fresh herbs from the garden and discuss recipes to use the herbs as an alternative to salt. Demo a seasonal recipe with fresh herbs instead of salt.

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Garden Class- Eat the Rainbow

Objectives:Participants will be able to:• Identify one benefit of eating the rainbow.• Describe the different colors of the rainbow related to fruits or veggies and the nutrients they provide that help

our bodies grow.Key content points:• Brightly colored fruits and vegetables contain vitamins, minerals and nutrients that are beneficial to our health.• The different colors represent different nutrients and phytochemicals that are key components in our growth and

development. • Eat the rainbow every day to ensure you are getting a variety of healthful nutrients from delicious fruits and

vegetables. Class activity ideas:Play rainbow bingoHarvest the colors of the rainbow from the garden and make rainbow chili*recipe and materials attached

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Garden Class- Seasonal EatingObjectives:Participants will be able to:• Describe what it means to eat seasonal fruits and vegetables.• Identify one benefit of eating seasonally.Key content points:• Eating seasonally means eating produce that is grown within your local area during specific seasons. • If produce is not in season, it means that it is grown out of town can travel up to 1500 miles before it

gets to your plate. The cost of shipping and distributing produce is passed on to the consumer. Class activity ideas:Make a chart of the different growing seasons in Texas and list vegetables that grow in each season.Plant seasonal vegetables in the community garden.Prepare a seasonal recipe

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Garden Class- Build a Healthy Plate

Objectives:Participants will be able to:• Identify each food group and examples of foods from each group.• List one benefit to eating a variety of foods from each food group. Key content points:• Eating a variety of foods will maximize the healthy nutrients in your diet.• All of the food groups have important vitamins, nutrients and fiber our bodies need.Class activity ideas:Review MyPlate diagram and list foods in each food groupDiscuss ways to make half your plate fruit and veggies and other creative ways to increase fruit and vegetable in the diet.Recipe challenge- work in groups to think of healthy meal recipes that include foods from each food group for under $10 dollars.

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Month Healthy Topic Focus Class Idea

January New Year New You Start the year off with a healthy eating goals

February Heart Health Month Increase fruits and veggies for a heart healthy diet.

March National Nutrition Month MyPlate classApril Limit Sodium Cooking with HerbsMay National Osteoporosis

Awareness and Prevention Month

Calcium and Bone Health

June Drink More Water Demo healthy water ideas (adding fruit or herbs to water) and water dense fruit and veggies.

July Eat Fresh Seasonal Recipe DemoAugust Gifts from the Garden Host a Harvest PartySeptember Fruits and Veggies More Matters

MonthEat the rainbow

October Breast Cancer Awareness Month Fruit and Veggies can help with cancer prevention

November American Diabetes Month Eat more whole foodsDecember Healthy Holidays Tips to help you stay healthy

during the holidays

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Templates and Marketing the Class

• Use the following templates to help when planning and implementing garden classes and events.

• All templates are editable to help you streamline the process.• Clearly advertise the date, time and location. • Market the event with flyers, email notifications, social media

and cross promotion. • Create a BUZZ about class with teasers.

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You’re InvitedJoin us for a Community Garden Class that will focus on gardening and healthy eating. Bring the whole family, all are welcome.Class Topic:Date:Time:Location:Questions ? Please contact,

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Come Grow With Us

Join us for a community garden class where we will learn about the nutrition benefits that come from our garden. Class Topic:Date:Time:Location:Questions ? Please contact,

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Helpful Resources

• http://myplate.gov/• http://www.eatright.org/• http://urbanharvest.org/