Transcript Fruits and Veggies Fruits and Veg Pow Pt.ppsx

SNAP-Ed ~ Class Three
Focus on Fruits and
Vegetables
Your Guide to Fruits and
Vegetables
What Else is Out
There?
Fruits and Vegetables
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Naturally low in fat, calories and sodium
May protect against certain cancers, such
as mouth, stomach, and colon-rectum
cancer
Helps to maintain a healthy immune
system
Fruits and Vegetables
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Help to reduce the risk for heart
disease
Help to heal wounds faster
May help to reduce risk for Type 2
diabetes
Help to maintain a healthy colon
Red
Full of:
 Vitamin A – Keeps your eyes
healthy
 Vitamin C – Helps heal cuts
and wounds and keeps gums
and teeth healthy
 Lycopene – In tomatoes,
protects the cells of our body
 Potassium – Protects your heart
and blood vessels
Orange & Yellow
Full 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
Green
Full of:
 Vitamin E – Protects the cells of
your body
 Iron – Helps your blood cells
carry oxygen
 B Vitamins - Helps your body make
energy, is needed for a healthy brain
 Folic Acid – Helps your body
make red blood cells and DNA
 Calcium – Builds strong bones
 Vitamins A & C
Blue & Purple
Full of:
 Anthocyanins – Protect the
cells of your body
 Vitamin C – Helps cuts and
wounds heal and keeps gums
and teeth healthy
 Fiber - Good for your heart
and intestines
How Much Do I Need?
 The U.S. Department of Agriculture
recommends that kids get at least 5 cups
of fruits and vegetables each day.
What Counts as a cup?
• Think of the size of a baseball
1 cup fresh vegetables
2 cups leafy lettuce
½ cup dried fruit
12 small carrots
8 large strawberries
1 medium potato
How Do I Eat Them?
 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
 Help your parents 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!
Fruits and Vegetables
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For a 2,000 calorie diet, you need to eat at
least 2 cups of fruit and 2 ½ cups
vegetables
Are you meeting your recommendations?
No Fear Factor
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Be open to trying new and
different fruits and veggies.
You can acquire a taste for
new foods
Don’t be afraid you never
know how it will taste!
Zucchini
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Archeologist traced origins to Mexico
dating back 7,000 BC
This the favored jewel of the summer
and fall squashes
There are only 13 calories in ½ cup
They provide: antioxidants, betacarotene, B vitamins, vitamin C,
calcium and a healthy content
of potassium.
Mango
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Originated in Southeast Asia and has been
growing for over 4,000 years.
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Mangos are an excellent source of Vitamins
A and C, as well as a good source of
Potassium and contain beta carotene.
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Mangos are high in fiber, but low in calories
(approx. 110 per average sized mango)
Mangos contain a stomach soothing enzyme,
which act as a digestive aid.
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Edamame
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Pronounced: “Ed-uh-mom-A”
In December 1890 C.C. Georgeson first used the
term "Edamame" to describe these seeds
imported from Japan
Commonly found in Japan, China, Hawaii, and
Korea, these immature soybeans are boiled in
the pod in water together with salt, and served
whole.
USDA notes this a “snack with a nutritional
punch”
They are rich in carbohydrates, protein, dietary
fiber, omega fatty acids and vitamins like folic
acid, manganese and vitamin K
Soy beans are used to make tofu, a protein
replacement for vegetarians/ vegans
Consumption of edamame should be avoided by
people who are allergic to soy
Cabbage Soup
Ingredients
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4 large carrots, thinly sliced
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2 large potatoes, thinly sliced
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1 large onion, thinly sliced
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3 stalks celery diced
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1/4 medium head green cabbage, thinly sliced
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2 cloves garlic, smashed
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6 cups chicken stock
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1 tablespoon olive oil
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1/4 teaspoon dried basil
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1 teaspoon salt
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ground black pepper to taste
Directions
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Combine the carrots, potatoes, onion, cabbage, garlic, chicken stock,
olive oil, thyme, basil, parsley, salt, and pepper in a stock pot over
medium-high heat; bring to a simmer and cook until the carrots are
tender, about 20 minutes.
Cabbage is:
Low in Saturated Fat, Cholesterol
High in Dietary Fiber, Vitamin C, Vitamin K, Folate, Potassium, Manganese, Vitamin
A, Thiamin, Vitamin B6, Calcium, Iron and Magnesium