MF3005 Mix and Match Your Fruits and Veggies1. Discuss the benefits of eating fruits and vegetables....
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Mix and Match Your Fruits and Veggies Materials • Room to move around • Desks/tables for stretching Discussion 1. Discuss the benefits of eating fruits and vegetables. Fruits and vegetables are sources of: • vitamins, • minerals, and • dietary fiber. Fruits and vegetables are naturally: • low in fat, saturated fat, trans fat; • low in sodium, and • cholesterol-free. Fruits and vegetables help boost immunity and prevent chronic diseases such as: • heart disease, • stroke, and • some cancers. Consequences of low fruit and vegetable intake include: • overweight/increased risk of being overweight, • increased risk of high blood pressure, and • increased risk of diabetes. 2. Talk about the different forms in which fruits and vegetables can be purchased. ese include: • fresh, • frozen, • canned, • dried, and • juice. 3. Discuss various ways to prepare vegetables. • Raw — dip in low-fat dressing or hummus. • Steam — to retain nutrients. • Microwave — frozen vegetables for a quick side dish. • Boil — easy to lose nutrients. • Stir-fry — vegetables and meats in a small amount of vegetable oil. • Grill — to help retain nutrients. • Bake — add vegetables to pizza or quesadillas. 4. Discuss major nutrients provided by fruits and vegetables. Vitamin A: Keeps eyes and skin healthy; protects against infections. What is your favorite vitamin A-rich vegetable? Examples might be sweet potato, carrot, and butternut squash. Vitamin C: Helps heal cuts and wounds; keeps teeth and gums healthy Name three fruits high in vitamin C. For example, lemon, kiwi, and strawberry. Folate: Reduces risk of brain and spinal cord defects during pregnancy; forms red blood cells. Which fruits and vegetables are good sources of folate? Examples include avocado, broccoli, and citrus. Learner Objectives Participants will be able to: • discuss the benefits of fruits and vegetables in diet; • discuss vegetable preparation methods; • identify the nutrients associated with fruits and vegetables; and • identify one goal or action related to increasing fruit and vegetable intake.
Transcript of MF3005 Mix and Match Your Fruits and Veggies1. Discuss the benefits of eating fruits and vegetables....
Mix and Match Your Fruits and Veggies
Materials• Roomtomovearound• Desks/tablesforstretching
Discussion1. Discuss the benefits of eating fruits and vegetables.Fruitsandvegetablesaresourcesof:
• vitamins,• minerals,and• dietaryfiber.
Fruitsandvegetablesarenaturally:• lowinfat,saturatedfat,transfat;• lowinsodium,and• cholesterol-free.
Fruitsandvegetableshelpboostimmunityandpreventchronicdiseasessuchas:
• heartdisease,• stroke,and• somecancers.
Consequencesoflowfruitandvegetableintakeinclude:• overweight/increasedriskofbeingoverweight,• increasedriskofhighbloodpressure,and• increasedriskofdiabetes.
2. Talk about the different forms in which fruits and vegetables can be purchased. These include:• fresh,• frozen,• canned,• dried,and• juice.
3. Discuss various ways to prepare vegetables.• Raw—dipinlow-fatdressingorhummus.• Steam—toretainnutrients.• Microwave—frozenvegetablesforaquicksidedish.• Boil—easytolosenutrients.• Stir-fry—vegetablesandmeatsinasmallamountofvegetableoil.• Grill—tohelpretainnutrients.• Bake—addvegetablestopizzaorquesadillas.
4. Discuss major nutrients provided by fruits and vegetables.Vitamin A:Keepseyesandskinhealthy;protectsagainstinfections.WhatisyourfavoritevitaminA-richvegetable?Examplesmightbesweetpotato,carrot,andbutternutsquash.Vitamin C:Helpshealcutsandwounds;keepsteethandgumshealthyNamethreefruitshighinvitaminC.Forexample,lemon,kiwi,andstrawberry.Folate:Reducesriskofbrainandspinalcorddefectsduringpregnancy;formsredbloodcells.Whichfruitsandvegetablesaregoodsourcesoffolate?Examplesincludeavocado,broccoli,andcitrus.
Learner ObjectivesParticipantswillbeableto:
• discussthebenefitsoffruitsandvegetablesindiet;
• discussvegetablepreparationmethods;
• identifythenutrientsassociatedwithfruitsandvegetables;and
• identifyonegoaloractionrelatedtoincreasingfruitandvegetableintake.
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Potassium:Helpsmaintainahealthybloodpressure.• Whichvegetablesaregreatforyourheart?Answer:Vegetableshigh
inpotassiumincludebroccoli,sweetpotatoes,andtomatoes.Fiber:Aidsindigestion.
• Shouldyouincreaseyourfiberintakequicklyorslowly?Answer:Slowlyincreaseyourfiberintaketominimizegastrointestinalupset.
5. Compare the tables below.FRUITS
Group Age Daily Recommendation
Children2 to 3 years old 1 cup4 to 8 years old 1 to 1½ cups
Girls9 to 13 years old 1½ cups14 to 18 years old 1½ cups
Boys9 to 13 years old 1½ cups14 to 18 years old 2 cups
Women
19 to 30 years old 2 cups31 to 50 years old 1½ cups
51+ years old 1½ cups
Men19 to 30 years old 2 cups31 to 50 years old 2 cups
51+ years old 2 cups
6. Encourage fruits and vegetables from a rainbow of colors.• Red—tomato,strawberry,cranberry• Darkgreen—spinach,broccoli,lettuce• Yellow—butternutsquash,lemon,corn• Blue—blueberry• Purple—eggplant,grape,prune• White—cauliflower,banana,garlic• Orange—orange,carrot,papaya
7. Make a complete meal with vegetables and fruit. • Chicken,greenbeans,andpeaches• Pork,corn,andlimabeans• Leanbeef,broccoli,andcheese
Saveyourfruitforasweettreatafterdinner.• Frozenfruitcup• Strawberriesandlightwhipcream• Fruitpiecesinsugar-freegelatin
8. Discuss the benefits of stretching.• Reducesstress.• Helpspreventinjury.• Increasesflexibility.• Increasescirculation.
Getupandmovetothe“GoBananas”songDidsomebodysaybananas?Bananasoftheworldunite!Peelbananas,peel,peelbananasPeelbananas,peel,peelbananasEatbananas,eat,eatbananasEatbananas,eat,eatbananasGobananas,go,gobananasGobananas,go,gobananas
Peeltotheleft,Peeltotheright,Peeldownthemiddleand“UGH”takeabite.
VEGGIESGroup Age Daily Recommendation
Children2 to 3 years old 1 cup4 to 8 years old 1 ½ cups
Girls9 to 13 years old 2 cups14 to 18 years old 2½ cups
Boys9 to 13 years old 2½ cups14 to 18 years old 3 cups
Women
19 to 30 years old 2½ cups31 to 50 years old 2½ cups
51+ years old 2 cups
Men
19 to 30 years old 3 cups31 to 50 years old 3 cups
51+ years old 2½ cups
K-State Research and Extension — Mix and Match Your Fruits and Veggies 3
ILoveMeStretchStandingwithyourlegsslightlyapart,crossyourarmsinfront,gentlyreachasfaraspossiblebehindyourshouldersandgiveyourselfthebiggesthugyoucan!Holdfor10secondsandrelease.Thisisagoodstretchtodoanytime!
DeskStretchHoldontothedeskwithonefoot12inchesbehindtheotherfoot.Slowlymoveyourhipsforward,keepingtheheelofthebacklegflatontheground.Youshouldfeelaslightstretchinthecalfmuscles.Keepyourheadupandbackstraight.Holdfor10secondsandrelease.Repeatwiththeotherleg.
TreeLimbStretchStandtallasifyouwereatree,withonearmoutinfrontofyouasifitwereatreelimb.Withyourotherarm,gentlybringtheelbowofthelimbarmacrossyourchesttowardtheoppositeshoulder.Holdfor10secondsandrelax.Repeatwiththeotherarm.
ButterflyStretchSitonthefloorwiththesolesofyourfeettogether.Gentlymoveyourupperbodyforwarduntilyoufeelaslightstretchinthegroinarea.Keepheadupandbackstraight.Holdfor10secondsandrelease.
FlamingoStretchThisstretchlookslikeaflamingobirdthatstandsononeleg.Holdontothebackofachairandbendonelegupbehindyou.Reachbackandholdtheanklewithyourfreehand;slowlyandgentlypullittowardyourbuttocks.Holdfor10secondsandrelease.Repeatwithotherleg.
Rememberto:• Stopitifyoufeelanypain.• Holdeachstretchsteadily—
nobouncing!• Breathenormally.
Activities to Increase Flexibility
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Resource Sheet
Sweetandnutritiousfruitandvegetablesnacks:• Fruitpops:Freezepureedfruitorjuiceinicecubetraysorpapercups
withwoodensticks.• Frozenbananas:Pushawoodenstickintohalfofapeeledbanana,
dipthebananainyogurtoralightcoatingofchocolatesyrup,thenincrunchycornflakes.Wrapandfreeze.
• Frozenchips:Slicebananasintothinrounds.Spreadthemflatonabakingpanandcover.Freezeandservefrozenasafunsnack(canalsouseseedlessgrapesorberries).
• Frugurt:Toparainbowofcut-upfruitwithlow-fatyogurt.• Fruitsmoothies:Blendfat-freefrozenyogurtwithmixedfruit
(strawberry,mango,andpeaches),orangejuice,andice.• Antsonalog:Celerystickswithpeanutbutterandraisinsontop.• Carrotsticksandpeapodswithlightranchdressing.
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Tipstoconsumemorefruitatmeals:
•Atbreakfast,topyourcerea
lwithbananasorpeaches;add
blueberriestopancakes;drink100%orangeorgrapefruitjuice.
Or,tryafruitmixedwithlow-fatorfat-fr
eeyogurt.
• Atlunch,packatangerine,banana,orgrapes,orchoosefruitsfrom
asaladbar.Individualcontainersoffruitssuchaspeachesorapple-
sauceareeasyan
dconvenient.
• Atdinner,addcrushedpineappletocoleslaw,orincludemandarin
orangesorgrapesinatossedsalad.
•MakeaWaldorfsalad,withapples,cel
ery,walnuts,anddressing.
• Trymeatdishesthatincorporatefruit,suchaschickenwithapricots
ormangochutney.
• Addfruitsuchaspineappleorpeachestokabobsaspartofa
barbecuemeal.
• Fordessert,havebakedapples,pears,o
rafruitsalad
.
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Tipstoconsumemorevegetablesatmeals:• Plansomemealsaroundavegetablemaindish,suchasavegetable
stir-fryorsoup.Thenaddotherfoodstocomplementit.
• Tryamaindishsaladforlunch.Golightonthesaladdressing.
• Includeagreensaladwithyourdinnereverynight.
• Shredcarrotsorzucchiniintomeatloaf,casseroles,quickbreads,
andmuffins.• Includechoppedvegetablesinpastasauceorlasagna.
•Orderaveggiepizzawithtoppingssuchasmushrooms,green
peppers,andonions,andaskforextraveggies.
• Usepureed,cookedvegetablessuchaspotatoestothickenstews,
soups,andgravies.Theseaddflavor,nutrients,andtexture.
•Grillvegetablekabobsaspartofabarbecuemeal.Trytomatoes,
mushrooms,greenpeppers,andonions.
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Worksheet
Listsomebenefitsofconsumingfruitsandvegetables.______________________________________________________________________________________________________
Howmanyservingsoffruitdoyouneedeachday?_____________________________
Howmanyservingsofvegetablesdoyouneedeachday?__________________________________
OrangeanddeepyellowfruitsandvegetablesarehighinvitaminA.Listthreefruitsandvegetablesfromthiscategory.____________________________________________________________________________________________________________
WhatistheroleofvitaminC?______________________________________________________________
Nametwowaysyoucanincreaseyourfruitandvegetableconsumptionatmealtime.____________________________________________________________________
Whyisitimportanttostretch?________________________________________________________________________________________________
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Kansas State University Agricultural Experiment Station and Cooperative Extension Service
MF3005 November 2013K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension Work, Acts of May 8 and June 30, 1914, as amended. Kansas State University, County Extension Councils, Extension Districts, and United States Department of Agriculture Cooperating, John D. Floros, Director.
Brandnamesappearinginthispublicationareforproductidentificationpurposesonly.Noendorsementisintended,noriscriticismimpliedofsimilarproductsnotmentioned.
PublicationsfromKansasStateUniversityareavailableat: www.ksre.ksu.eduPublicationsarereviewedorrevisedannuallybyappropriatefacultytoreflectcurrentresearchandpractice.
Dateshownisthatofpublicationorlastrevision.Contentsofthispublicationmaybefreelyreproducedforeducationalpurposes.Allotherrightsreserved.
Ineachcase,creditTandalayoKidd,Ph.D.,R.D.,LPN,associateprofessor,humannutrition,Mix and Match Your Fruits and Veggies,KansasStateUniversity,November2013.
Kansas School Wellness Policy Model Guideline — Nutrition EducationClassroom: Middle-High School
Requirements achieved in this lesson:
Basic, Advanced, and Exemplary
Basic Advanced ExemplaryAtleast25percentofnutritioneducationinvolveshands-onactivitiesthatengagestudentsinenjoyable,developmentallyappropriate,culturallyrelevant,participatoryactivities.
Atleast50percentofnutritioneducationinstructioninvolveshands-onactivitiesthatengagestudentsinenjoyable,develop-mentallyappropriate,culturallyrelevant,participatoryactivities.
Topic Basicnutrientrequirementsforvegetables
Kansas School Wellness Policy Model Guideline — Physical ActivityPhysical Activity Throughout the Day
Requirements achieved in this lesson:
Basic, Advanced, and Exemplary
Basic Advanced ExemplaryClassroomhealthreinforcestheknowledgeandself-managementskillsneededtomaintainaphysicallyactivelifestyleandreducetimespentonsedentaryactivities,suchaswatchingtelevision.
Whencircumstancescallforstudentstoremainindoorsandinactivefortwoormorehours,thestudentsaregivenperiodicbreaksduringwhichtheyareencouragedtostandandbemoderatelyactive.
Classroomteachersprovideshortphysicalactivitybreaksbetweenlessonsorclasses,asappropriate.Opportunitiesforphysicalactivityareregularlyincorporatedintoothersubjectareas.(e.g.,science,health)
ReferencesChooseMyPlate:http://www.choosemyplate.gov/Complete Food and Nutrition Guide,3rdEdition,2006,R.L.DuyffEmpowering Youth with Nutrition and Physical Activity,2007,USDATeamNutrition;teamnutrition.usda.gov/ resources/empoweringyouth.htmlFruitsandVeggies:MoreMatters:http://www.fruitsandveggiesmorematters.org/K.N.A.C.K.Online PotassiumRichFoods:http://www.buzzle.com/articles/potassium-rich-foods-list-of-foods-high-in-potassium.htmlAnswerKey1.Increasevitamins,minerals,anddietaryfiberintake;boostimmunity;preventchronicdisease.2.Atleast2cupsatyourage.3.Atleast1½cupsatyourage.4.Helpingwoundhealing;keepingteethandgumshealthy.5.Sweetpotato,butternutsquash,carrot.6.Drink100%fruitjuice.Trymeatdishesthatincorporatefruitsorvegetables.7.Reducestress,preventinjury,increaseflexibility,increasecirculation.
TheauthorgratefullyacknowledgesthecontributionsofCatherineMetzgar(seniorindietetics,graduatedMay2010);KyleenKrehbiel(seniorindietetics,graduatedMay2011);reviewedbyLisaFriesen,R.D.,VirginiaBarnard,MPH;
additionalreviewandeditingbyErikaBono,MPH,R.D.,andYijingLi,M.S.
