Transcript Favorite fruit

Fruits & Vegetables: Packed full of nutrients
Jeannine Skinner, USU Dietetic Intern
• Video: Getting to know you
Hi, my name is Jeannine Skinner!
Hometown: Centerville, Utah
Education: Bachelor’s degree in Dietetics
from Brigham Young University (BYU)
What am I doing now?
Dietetic Internship at Utah State University
(Planning on becoming a Registered Dietitian
Nutritionist (RDN) in a few months!)
Favorite Hobbies: Singing, cooking, hiking,
and spending time with my family and friends
Favorite fruit: Fresh peaches (at the end of
summer)
Fruits & Vegetables: Packed full of nutrients
Pack them as your snacks to save your body. Learn how to store them to save money.
Objectives
Students will:
• Identify a few primary nutrients and describe their functions in the body
• Explain how eating like MyPlate can enhance proper nutrition and health
• Recognize cost-saving ways to have healthy food choices & snacks, and
how to store fruits & vegetables
What common nutrients are in fruits and vegetables?
Vitamin A
Many fruits &
vegetables are
high in this
nutrient
• Vitamins A, D, E, and K are fat-soluble.
• What does it do for you?
• Antioxidants (damage fighters)
• Helps “night vision”
• Best food sources:
• Dark green and orange
colored foods
A story about Vitamin A
Food examples:
• Spinach
• Grapefruit
• Watermelon
• Sweet Potato
• Carrot
• Mango
• Cantaloupe
• Tomato
Image courtesy of James Barker at FreeDigitalPhotos.net
Vitamin C
Many fruits &
vegetables are
high in this
nutrient too
• B Vitamins and Vitamin C are water-soluble.
• What does it do for you?
• Antioxidants (damage fighters) –Vitamins A, C and E
• Reduce your risk of heart disease and some types
of cancer.
• Helps heal cuts and wounds, and protect against
infections.
• Vit C also helps with iron absorption.
A story about Vitamin C
Scurvy…. some symptoms include
weakness, poor skin, and gum disease.
Food examples:
• Bell Peppers • Kiwi
• Blackberries • Oranges
• Bok Choy
• Potatoes
• Broccoli
• Squash
• Cauliflower • Strawberries
Facts about Fruits & Vegetables
• They come in all colors (red/orange, dark green
or blue/purple, and even white)
• A richer color= more nutrients.
• Where are the most nutrients? In or just
beneath the skin of the fruit or vegetable.
• *Apples, carrots, cucumbers, beets, potatoes*
– These do NOT require peeling.
Fiber
Found in fruit,
vegetables, and grains
Foods high in fiber:
apple, blackberries,
lentils, pear,
raspberries, spinach
Foods REALLY high in
fiber:
Cooked beans
Other examples: blueberries, Brussels sprouts,
carrots, pinto beans, potatoes, onions
Fruits & Vegetables in season: Fall
Benefits:
Most fruits & veggies add fiber (or
bulk) to your diet.
They help you feel full & aid
digestion.
• Apples
• Brussels sprouts
• Hard Squash (acorn,
butternut, spaghetti)
• Pears
• Pumpkins
• Sweet Potatoes
So much information!
What do you want me to do with it?
Set a goal!
Common roadblocks to eating better:
• I try to eat more fruits &
vegetables, but find they
spoil before I can use them.
• I am too tired.
• I don’t have enough money.
• I don’t have time.
Any others?
Set a Smart Goal
• Make a goal to buy (and
eat) one more fruit or
vegetable a week, until
you get to at least 5
servings a day.
• It’s one choice.
• Aim for 3 food groups at every
meal (You can even try 4)
• Breakfast ideas:
– Add a fruit or vegetable to your
routine.
– See the examples, in a few
slides, for ideas
Small Group Discussion:
What does your breakfast look like?
What’s a serving?
Breakfast ideas
DAIRY
PROTEIN
GRAIN
1
Milk
Egg
Cereal
2
Milk
String cheese Cereal
3
Milk
Cereal
4
Rice milk Nut butter or Toast
string cheese
Cheese
Egg
English
muffin
Nut butter
English
muffin
Egg
Whole
Wheat
Toast
5
6
7
FRUIT
VEGETABLE
Kiwi
Banana, apple slices,
berries, or grapefruit
or orange on the side
Apple slices
½ banana
Orange juice
½ cup sautéed
onions, peppers, &
mushrooms
Breakfast ideas
DAIRY
PROTEIN
GRAIN
FRUIT
8
Milk
(sliced
almonds)
Oatmeal
9
Yogurt
10
1-2 oz
cheese
(cubed or
sliced)
Yogurt
Fresh/frozen berries,
craisins or raisins
Fresh/frozen berries,
or mandarin oranges
Apple (whole or in
slices)
11
Granola
¼ C unsalted
nuts (ex:
almonds or
walnuts)
Toast
VEGETABLE
Orange juice or an
orange
Note: Cheese can count as protein, but should be eaten sparingly due to its high fat and sodium content.
Tips & Tricks for Healthy Eating
(and about preventing nutrient loss)
Buying foods in SEASON
• *Fresh foods are often less expensive ($) during their harvest season.
• *“In season” means when they are freshest and tastiest.
• *Buying in bulk may save you money ($), if you can use or freeze it
before it spoils.
• *Freeze your own fresh product at the peak of its season
– Add it to smoothies, soups, breads all year long.
– Strawberries, bell peppers, onions, etc.
– REMEMBER: Label and date your containers. (FIFO method)
Fresh vs. frozen vs. canned
• Fresh & frozen are the best options.
– They have about the same amount of nutrients.
– Frozen may cost a bit more (but you may save time preparing
meals). ($)
• However, canned produce are typically harvested and packed
at their peak.
• If cans bulge….. THROW THEM OUT!
– Botulinum toxin
– Use the FIFO method (First In, First Out).
How to SELECT fresh fruits & vegetables
• Look for:
– Fruits: healthy color, free from blemishes (bruises)
– Vegetables: crisp & fresh looking
• BOTH: Heavy for their size, aromatic, firm to the touch
• Buy them in their season (check fruitsandveggiesmorematters.org)
• Do not buy more than you can use immediately ($)
– (Or store 2-7 days at a cold temp.)
Cooking Tip/Preparing Vegetables:
Fundamental Truths about B Vitamins & Vitamin C
• Water-soluble vitamins dissolve in water…. AVOID
soaking them… just rinse them before use.
• “If you chop a vegetable and leave it sitting out in the air
for an hour before serving, you have lost much of its
vitamin C content.”
• The three R’s of boiling vegetables are to reduce WCS.
– 1. Water
– 2. Cooking time
– 3. Surface area
Tips from The American Heart
Association
heart.org
How to STORE produce:
How to STORE produce:
HALT (Heat, air, light, temperature)
How to STORE produce:
Refrigeration
can SLOW down
the ripening
process. ($)
Make half of your plate
Fruits and Vegetables
Healthy Snacking
• “Combine foods that have carbohydrates & protein. Carbohydrates help
brain functions and help maintain energy levels. Protein will keep you feeling
satisfied for longer periods of time.”
Carbohydrate-rich snacks
Protein-rich snacks
Fruits
Nonfat milk, yogurt, or cheese
Vegetables
Slice of extra-lean meat, fish,
or chicken
Whole Grains
Beans/peas, nuts or peanut
butter
Healthy Snacking continued
• Try to avoid prepackaged cheese & crackers combos, snack cakes,
chips or candy bars. The sugar and sodium content of these can
be surprisingly high.
• Do it yourself. Pre-portion snacks into small plastic bags so they
are ready to go when needed.
• Mix & match; make it a game.
Snack Ideas
• Half a toasted English muffin, topped with low-fat cream cheese or a
sprinkle of mozzarella cheese
• Freeze ½ cup red and green grapes. Combine with ¼ cup of your favorite
nuts
• Baby carrots dipped in hummus
• Ants on a log
• Half of a whole-wheat English muffin (with 1 T PB & honey or jam)
Snack ideas continued
• Non-fat or low-fat yogurt with ½ C blueberries
• Sliced apple with mozzarella string cheese
• Can of tuna (drained) with whole-wheat crackers
• Whole grain toaster waffle topped with 2-3 T yogurt
• One small box of raisins with ¼ cup nuts
Fruits & Vegetables: Tips and Tricks to get your
“5 A Day”
• “An ounce of preparation will have a pound of
prevention.” (When referring to obesity and heart disease)
• What you see is what you eat… if fruits and vegetables are
in your fridge and pantry… you will eat them.
References
• Youtube.com (Getting to know you- Julie Andrews)
• Heart.org/healthyliving (Getting to know fruits & vegetables)
• Eatright.org
• Choosemyplate.org
• Fruitsandveggiesmorematters.org
• fns.usda.gov/tn/serving-myplate-yummy-curriculum
• Freefoodphotos.com
• Pixabay.com (pictures)
• http://www.checkyourhealth.org/eat-healthy/cook_companion.php (Chapter 4Healthy Snacks)
• Uen.org (Search for “explore fruit activities”- It is the “ACTIVITIES” PDF. Document pgs:
13-19, 34-38, 49-51)