Funded by Horticulture Australia using the vegetable levy and matched funds from the Australian...

Funded by Horticulture Australia using the vegetable levy and matched funds from the Australian government

Activity:

What’s in

my veg?

Activity: What’s in my veg?Instructions for teachers:

•Print out the following pages (you can also print them out back to back, starting with slide #5).

•Place the pages back to back, and staple or laminate together (or simply laminate each page if you printed them out back to back). The front page should have the info about the serving size of a specific vegetable, and the back page should have the info about the vitamins, minerals and phytonutrients in that vegetable. Hand them out to groups of students, perhaps 5 per group.

•In 10 minutes, guess which vitamins and minerals are present in one serve at ‘Source’ level (10% of RDI) and (if you can) which phytonutrients are present.

•Do this for as many vegetables as you can.

•Check your answers, score one point for each correct vitamin, mineral or phytonutrient for each vegetable.

•Provide a reward afterwards: we suggest a plate of crunchy carrot batons and celery sticks, cherry tomatoes and a bowl of hommous dip.

How did you score?Score of 1-5: Well done, you know about vegetables and vitamins!

Score of 6-10: Wow! You have great knowledge about vegetables!

Score of over 10: Amazing! You’ve obviously been eating lots of vegetables!

Remember: One serve is

•Approximately one handful

•Just eat more, every day (aim for at least 5 serves)

One Serve:

• Approximately one handful

• Just eat more, every day

Nutrients in vegetables

Vitamins

• Vitamin A

• Vitamin B6

• Vitamin C

• Vitamin E

• Vitamin K

• Folate

• Niacin

• Thiamine

Minerals

• Iron

• Potassium (> 200 mg/serve)

• Fibre (≥ 2 g/serve)

Water

Fibre

Phytonutrients•Anthocyanins (in red produce (not beetroot)

•Capsaicinoids

•Carotenoids

•Chlorophyll

•Coumestrol

•Flavonoids

•Fructans

•Glucosinolates

•Lignans

•Phenolic acids

•Polyacetylenes

•Saponins

•Sesquiterpene lactones

•Triterpenoids

•Betalains

Sweetcorn: 1 serve = 75g

A diet containing an increased amount of both fruit and vegetables reduces the risk of coronary heart disease

Check out more info onthe nutritional content ofyour favourite vegetables

at

www.veggycation.com.au

One serve of this vegetable provides a source* of:Potassium; Folate; Thiamin

One serve of this vegetable provides a good source** of: Fibre

*Source = 10% of the RDI, or 2g of dietary fibre**Good Source = 25% of the RDI, or 4g of dietary fibre

Phytonutrients: Lutein & zeaxanthin; Beta-cryptoxanthin; Phenolic acids; Carotenoids

Hints & Tips: Cooking sweetcorn helps your body absorb the health benefits more easily. Rather than boil and lose nutrients into the cooking water steam or microwave with the husk on.

Health benefits associated with eating a single serve of this vegetable:


http://www.veggycation.com.au/for-veg-lovers/health-benefits?info=1

Zucchini: 1 serve = 75g


One serve (75g) of this vegetable provides a source* of: Water

One serve (75g) of this vegetable provides a good source** of: Vitamin C


Phytonutrients: Beta-carotene; Lutein & zeaxanthin; Triterpenoids; Flavonols; Chlorophyll; Carotenes; Carotenoids.

Hints & Tips: Cook for just a few minutes to maximise the health benefits, and add a splash of a healthy oil to maximise absorption of the carotenoids.

Health benefits associated with this vegetable:


at



Broccoli: 1 serve = 75g



at


One serve of this vegetable provides a source* of:Fibre; Potassium; Folate

One serve of this vegetable provides a good source** of: Vitamin C; Vitamin K


Phytonutrients: Beta-carotene; Lutein & zeaxanthin; Phytosterols; Flavonols; Phenolic acids; Lignans; Glucosinolates; Lipoic acid; Chlorophyll; Glutathione; Glucaric acid; Carotenes; Carotenoids; Flavonoids; Indoles; Isothiocyanates; Kaempferol; Quercetin

Hints & Tips: Eat raw to enjoy most health benefits. If cooking steam for a maximum of 3 mins or stir-fry for best flavour, texture and health benefits.






Red capsicum: 1 serve = 75g



at


One serve of this vegetable provides a source* of:Water; Folate; Vitamin A; Vitamin B6

One serve of this vegetable provides a good source** of:Vitamin C; Vitamin E


Phytonutrients: Beta-carotene; Lutein & zeaxanthin; Beta-cryptoxanthin; Flavonols; Flavones; Phenolic acids; Lignans; Glycoalkaloids; Capsaicinoids; Glutathione; Glucaric acid; Capsiate; Carotenes; Carotenoids; Flavonoids; Luteolin

Hints & Tips: Red capsicum in a great addition to a vegetable platter not only do they add a brilliant splash of colour, but their texture is also the perfect crunchy complement for dips.






Asparagus: 1 serve = 75g



at


One serve of this vegetable provides a source* of:Water; Potassium; Thiamin

One serve of this vegetable provides a good source** of: Folate; Vitamin C; Vitamin K


Phytonutrients: Beta-carotene; Lutein & zeaxanthin; Saponins; Phytosterols; Flavonols; Lignans; Lipoic acid; Chlorophyll; Glutathione; Fructans; Carotenes; Carotenoids; Flavonoids; Fructooligosaccharides; Inulin; Quercetin

Hints & Tips: Thin asparagus does not require peeling. Saute asparagus to maximise nutrient retention and flavour. Chopped asparagus make a flavourful and colourful addition to omelettes.







Green (runner) beans: 1 serve = 75g



at


One serve of this vegetable provides a source* of:Water; Fibre; Biotin

One serve of this vegetable provides a good source** of: Vitamin C


Phytonutrients: Beta-carotene; Alpha-carotene; Lutein & zeaxanthin; Saponins; Flavonols; Isoflavones; Lignans; Chlorophyll; Glucaric acid; Fructans; Carotenes; Carotenoids; Flavonoids; Kaempferol; Quercetin

Hints & Tips: To retain the maximum number of health-promoting vitamins and minerals found in green beans, we steaming them for just 5 minutes. This also brings out their peak flavour and provides the moisture necessary to make them tender, and retain their beautifully bright green colour. It is best to cook green beans whole to ensure even cooking.

Health benefits associated with eating a single serve of this vegetable: A diet containing an increased amount of both fruit and vegetables reduces the risk of coronary heart disease




Beetroot: 1 serve = 75g



at


One serve of this vegetable provides a source* of:Fibre

One serve of this vegetable provides a good source** of: Folate


Phytonutrients: Phytosterols; Phenolic acids; Betalains; Fructans; Fructooligosaccharides.

Hints & Tips: Boil or steam beetroot whole, with the skin still on for best flavour: peel (the peel comes off very easily by hand) when they are cooled. Then they can be wedged and dipped in balsamic vinegar/pepper, or roasted. Baby beets can be roasted without pre-cooking, with the skin on if you wish.



Cauliflower: 1 serve = 75g



at


One serve of this vegetable provides a source* of:Water; Fibre; Potassium; Folate; Vitamin K

One serve of this vegetable provides a good source** of: Vitamin C


Phytonutrients: Phytosterols; Flavonols; Flavones; Phenolic acids; Glucosinolates; Flavonoids; Indoles; Isothiocyanates

Hints & Tips: Cauliflower florets are the part of the plant that most people eat. However, the stem and leaves are edible too and are especially good for adding to soup stocks. Try making cauliflower cous cous!








Sweet Potato (Kumara): 1 serve = 75g



at


One serve of this vegetable provides a source* of:Fibre; Pantothenic acid; Vitamin B6

One serve of this vegetable provides a good source** of: Vitamin A; Vitamin C


Phytonutrients: Beta-carotene; Flavonols; Phenolic acids; Fructans; Carotenes; Carotenoids; Flavonoids; Hydroxycinnamic acids

Hints & Tips: Baking produces a sweeter cooked product than microwaving. This is because the longer time required to bake the potato means more conversion of starch to the sugar, maltose.







Pak choi/Bok choy: 1 serve = 75g




at


One serve of this vegetable provides a source* of:Folate; Vitamin B6



Phytonutrients: Beta-carotene; Flavonols; Phenolic acids; Glucosinolates; Chlorophyll; Carotenes; Carotenoids; Flavonoids; Indoles; Isothiocyanates

Hints & Tips: To retain the maximum number of nutrients and flavour saute rather than boil or steam. Slice and let sit for 5 minutes to enhance its health-promoting benefits before cooking.





Cos lettuce: 1 serve = 75g




at


One serve of this vegetable provides a source* of:Water; Folate; Vitamin A; Vitamin C

One serve of this vegetable provides a good source** of: Vitamin K


Phytonutrients: Beta-carotene; Lutein & zeaxanthin; Phytosterols; Sesquiterpenoid lactones; Flavonols; Flavones; Phenolic acids; Chlorophyll; Glucaric acid; Carotenes; Carotenoids; Flavonoids; Hydroxycinnamic acids; Quercetin

Hints & Tips: Make sure you serve a healthy dressing (e.g. made with olive oil) with your lettuce salad as this will help your body get the best health benefit.






Carrot: 1 serve = 75g



at


One serve of this vegetable provides a source* of:Fibre; Potassium; Vitamin B6; Vitamin C; Vitamin K

One serve of this vegetable provides a good source** of: Vitamin A*Source = 10% of the RDI, or 2g of dietary fibre**Good Source = 25% of the RDI, or 4g of dietary fibre

Phytonutrients: Beta-carotene; Alpha-carotene; Lutein & zeaxanthin; Flavonols; Flavones; Phenolic acids; Lignans; Coumarins; Polyacetylenes; Lipoic acid; Glutathione; Carotenes; Carotenoids; Luteolin

Hints & Tips: Carrots should be eaten both raw and cooked. Whilst some nutrients may be lost in the cooking process, others are made more bioavailable. If carrots are cooked whole, then cut up, they are noticeably sweeter than if they are cut up first.








Spinach (baby): 1 serve = 75g




at www.veggycation.com

.au

One serve of this vegetable provides a source* of:Water; Fibre; Potassium; Iron; Magnesium; Manganese

One serve of this vegetable provides a good source** of: Folate; Vitamin A; Vitamin C; Vitamin K


Phytonutrients: Beta-carotene; Lutein & zeaxanthin; Saponins; Sesquiterpenoid lactones; Flavonols; Flavones; Phenolic acids; Coumestans; Lipoic acid; Chlorophyll; Glutathione; Apigenin; Carotenes; Carotenoids; Flavonoids; Hydroxycinnamic acids; Kaempferol; Quercetin

Hints & Tips: Cooking spinach makes some the the nutrients more easily absorbed by your body but don't overcook it.

Health benefits associated with eating a single serve of this vegetable: Note all information in this sheet refers to mature (large leaf) spinach, baby leaf pictured.








Cabbage (Savoy): 1 serve = 75g




at


One serve of this vegetable provides a source* of:Water; Potassium



Phytonutrients: Beta-carotene; Lutein & zeaxanthin; Flavonols; Flavones; Phenolic acids; Lignans; Glucosinolates; Chlorophyll; Glucaric acid; Fructans; Carotenes; Carotenoids; Flavonoids; Indoles; Isothiocyanates; Kaempferol

Hints & Tips: Savoy cabbage is a great addition to vegetable soups and coleslaw.




Pumpkin: 1 serve = 75g



at


One serve of this vegetable provides a source* of:Potassium; Folate; Vitamin C

One serve of this vegetable provides a good source** of: Vitamin A


Phytonutrients: Beta-carotene; Alpha-carotene; Beta-cryptoxanthin; Triterpenoids; Flavonols; Flavones; Phenolic acids; Carotenes; Carotenoids

Hints & Tips: Pumpkin is surprisingly low in calories and thus a good alternative for more starchy, energy dense vegetables such as potatoes and kumara.



Peas (green): 1 serve = 75g




at


One serve of this vegetable provides a source* of:Folate; Niacin; Thiamin; Vitamin K; Iron

One serve of this vegetable provides a good source** of: Fibre; Vitamin C


Phytonutrients: Beta-carotene; Lutein & zeaxanthin; Saponins; Phytosterols; Coumestans; Lipoic acid; Chlorophyll; Glucaric acid; Fructans; Carotenes; Carotenoids; Flavonoids; Kaempferol

Hints & Tips: Boiling or steaming peas breaks down the cell walls and makes them taste sweeter and the nutrients more bioavailable.


Funded by Horticulture Australia using the vegetable levy and matched funds from the Australian...

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