WELCOME! Fruits & Vegetables. Materials AND book Educator Guide Easel, paper, & markers.
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Transcript of WELCOME! Fruits & Vegetables. Materials AND book Educator Guide Easel, paper, & markers.
WELCOME!Fruits & Vegetables
MaterialsAND book
Educator Guide
Easel, paper, & markers
Fruits & Vegetables
NutrientsWhat are they?
NutrientsWater
Carbohydrates
Fats
Proteins
Vitamins
Minerals
NutrientsDifferent foods contain different
nutrients.
Include a variety of nutrient-rich foods in your diet.
NutrientsVegetables and Fruit
contain… Vitamins Minerals Fiber Antioxidants Phytochemicals
Vitamins
Vitamins Vitamins do not provide the body with
calories or energy.
Vitamins are essential for life.
Vitamins help the body use other nutrients: Carbohydrates Fats Proteins Energy
VitaminsWater-soluble
Fat-soluble
Water-soluble VitaminsIncludes: B vitamins & vitamin C
Dissolve in water
Carried in the blood stream
Not stored in the tissue
Flushed out of the body if not used Important to eat them often
Water-soluble VitaminsB Vitamins
keep our tissues healthy allow the body to use nutrients for energy
Folate (B vitamin) Helps to:
prevent birth defects prevent some cancers prevent heart disease grow and maintain healthy tissues
Water-soluble VitaminsVitamin C
Helps the body absorb iron & fight infection
Needed to build strong tissues Blood vessels & gums
Important for collagen growth & repair
Fat-soluble VitaminsIncludes: Vitamins A, D, E, and K
Not soluble in water
Stored in the fat
These vitamins are stored in the body so IT IS possible to have too much
typically will not occur by eating food
can occur by taking too many vitamin supplements
Fat-soluble Vitamins Vitamin A
helps eyes see in dim light. helps build bones and teeth. helps support healthy fetal grown & fight
infections.
Vitamin K helps build strong bones & clot blood (to stop
bleeding).
Fat-soluble Vitamins Vitamin E
needed for healthy blood cells & tissues.
Vitamin D needed for calcium absorption & bone
formation. important for the immune system.
Minerals
Minerals Like vitamins, minerals do not provide calories.
Minerals are essential for life.
Some pass directly into your bloodstream and are carried to cells.
Others attach to proteins and become a part of your body’s structure.
Minerals can help regulate fluid balance, muscle contractions, and nerve impulses.
Minerals
Major Minerals
Trace Minerals
Major Minerals Needed in greater amounts than trace
minerals.
About 250 milligrams are recommended daily for a major mineral.
Major Minerals Potassium
helps control blood pressure needed for muscle and nerve functions.
Magnesium needed for healthy bones and teeth, muscle and
nerve functions, blood clotting, and fighting infections.
Calcium helps build strong bones and teeth helps muscle contractions sends and receive nerve signals.
Major Minerals Phosphorus
works in conjunction with calcium to help build strong bones and teeth.
Sodium helps regulate body’s fluids and blood
pressure.
Chloride works with sodium to help regulate the
body’s fluids and transmit nerve signals.
Trace Minerals Trace minerals or trace elements are
needed in much smaller amounts.
About 20 milligrams or less each day.
Trace minerals include Chromium Copper Fluoride Iodine Iron
Manganese Molybdenum Selenium Zinc
Fiber
Fiber provides the bulk of the contents of the
digestive tract.
prevents constipation. high fiber foods prevent gastrointestinal
tract disease.
FiberSoluble Fiber
refers to the ability of the food to dissolve in water.
Insoluble Fiber refers to the inability of the food to
dissolve in water.
Soluble Fiber Slows down digestion which provides you with
a feeling of fullness.
Foods with soluble fiber include:
Oatmeal Sweet potatoes Barley Brown rice Citrus fruits Strawberries Plums
Apples Carrots Broccoli Almonds Kidney beans Soybeans Black beans
Insoluble Fiber Adds bulk to the diet and has a laxative
effect which helps prevent constipation.
Foods with insoluble fiber include: Whole grains Green beans Cabbage Broccoli Avocado Bananas
Pineapple Oranges Grapes Cherries Prunes
Fiber A well-balanced diet with a wide variety of foods will
include both types of fiber.
Some foods contain both soluble and insoluble fiber: Nuts Carrots Apples Oranges
Using bananas on oatmeal is a good way to consume both soluble and insoluble fiber.
Almonds Tomatoes Celery
Antioxidants
Antioxidants Antioxidants are substances that help prevent
and/or repair damage to cells and tissues.
Damage to cells can be caused by environmental sources Pollution Tobacco smoke X-rays Exposure to sunlight
In addition to consuming antioxidants, the body also produces them.
Antioxidants Examples of antioxidants & antioxidant
containing foods:
Ascorbic acid – Fruits and vegetables citrus fruits and sweet peppers
Carotenoids – Fruits and vegetables carrots, sweet potatoes, spinach, and pumpkins
Flavonoids Tea, chocolate, and wine
Phytochemicals Naturally occurring chemicals in plants
May protect against some cancers, heart disease, and other chronic diseases.
Lycopene helps with vision found in tomatoes.
Sulforaphane helps activate are body’s own detoxifying
enzymes found in cabbage.
Daily Amounts of Fruits &
Vegetables
Daily Fruits and Vegetables
Nutritional Requirements by Age:
Age Vegetables Fruit Total
2-13 yrs. 1- 2 ½ cups 1-1 ½ cups 2-4 cups
14+ yrs. 2 ½ - 3 cups 1 ½ - 2 cups 4-5 cups
Daily Fruits and Vegetables
What Counts as a Cup? 1cup of raw or cooked vegetables
Ex. broccoli, carrots, peppers, corn, green peas, celery, green beans, and squash
1 cup100% vegetable juice
2 cups of raw leafy greens Why? Raw leafy greens have a high water content.
Variety
is Key!
Variety is Key!
Vitamin Vegetable and Fruit Sources
Vitamin C Citrus fruits (oranges, lemons, grapefruits, limes, etc.),
strawberries, kiwi, cantaloupe, papaya, peppers,
cabbages, dark leafy greens, and potatoes.
Folate (a B-Vitamin) Fortified bread and breakfast cereals, dark-green leafy
vegetables, asparagus, broccoli, orange juice, wheat
germ, sunflower seeds, and legumes.
Vitamin A Dark green leafy vegetables and deep yellow-orange
vegetables and fruits.
Variety is Key!
Vitamin Vegetable and Fruit Sources
Vitamin E Green leafy vegetables
Vitamin K Leafy green and cabbage-type vegetables
Potassium Bananas, oranges, avocados, potatoes, melons, and
dried fruit
Magnesium Dark green vegetables and bananas
Variety is Key!
Eat fruits and vegetables in a variety of different colors!
Red/Orange Red apples, cherries, oranges, strawberries,
watermelon, red/orange bell peppers, tomatoes, red chilies, cantaloupe, carrots, sweet potatoes, papaya, and pumpkin.
Variety is Key!
Yellow Apricots, mango, pineapple, corn,
spaghetti squash, yellow split peas.
Variety is Key!
Green Green grapes, green pears, broccoli,
green beans, green peas, dark lettuce, spinach, kale, bok choy, collards and other greens, green chilies (jalapeno, Anaheim, poblano, etc.).
Variety is Key!
Blue/Purple Blackberries, blueberries, plums, purple
grapes, raisins, eggplant, beets.
White Bananas, white peaches, cauliflower,
garlic, onions, mushrooms, potatoes, jicama, turnip.
Variety is Key!
Fresh, frozen, canned, or juice?
Fruits and vegetables can be: Raw or cooked Fresh Frozen Canned Dried/dehydrated Whole, cut-up, or mashed
Whole fruits or vegetables vs. juice
Whole fruits and vegetables contain fiber juice does not
Eating fruit satisfies hunger better than drinking juice.
Drinking more than the recommended amount of juice provides: excess calories increases risk of weight gain
Too much juice can cause diarrhea.
American Academy of Pediatrics
Do not introduce juice into the diet of infants before six months of age.
Do not give children juice from bottles or covered cups that allow them to drink juice easily throughout the day.
Do not give infants juice at bedtime.
Recommendations for children concerning juice
Limit fruit juice to ½ to ¾ cup per day for children 1-6 years of age.
For children 7-18 years of age, limit juice to 1 – 1 ½ cups per day.
American Academy of Pediatrics Recommendations for children concerning juice
Encourage children to eat fruit rather than juice to meet their recommended daily fruit intake.
When choosing juice, choose pasteurized juice. Unpasteurized juice may contain harmful
bacteria.
American Academy of Pediatrics
Recommendations for children concerning juice
Money Saving Tips
Money Saving TipsBuy fresh vegetables or fruits that are in season. They taste best and have the most nutrients when they are in season.
Winter Oranges, pears, grapefruit, cauliflower, avocados, broccoli, cabbage,
squash, and sweet potatoes.
Spring Apricots, asparagus, berries, peas, spinach, strawberries, and sweet
peppers.
Summer Berries, beets, corn, melons, mangos, green beans, dark leafy greens,
peaches, plums, chili peppers and watermelon.
Fall Apples, beets, figs, cranberries, grapes, pumpkin, rutabagas, and turnips.
Check prices at local farmers markets Sometimes vegetables and fruits are cheaper at
these markets in season.
Some farmers markets accept SNAP benefits.
Check store specials and flyers for sales.
Buy plain frozen vegetables instead of vegetables in sauces.
Money Saving Tips
Money Saving Tips
Buy frozen juice concentrate instead of fresh or canned juices.
Buy store brands instead of national brands.
Prepare it yourself - washed, sliced, chopped, and/or shredded fresh vegetables and fruits cost more.
Storage of Vegetables and Fruits
Vegetable or Fruit Storage Method
Onions, potatoes, sweet
potatoes
Store in a cool, dark place.
Bananas and tomatoes Store at room temperature.
Other vegetables and fruits Store in the lower refrigerator
drawers.
Leftover cooked or cut up
vegetables and fruits
Cover and store in the refrigerator;
use within 3-5 days
Cooking Vegetables and Fruits
Cooking Vegetables and Fruits Baking
Using gentle heat to cook in the oven to remove natural moisture and concentrate the flavor. Squash, potatoes, onions, apples, and pears are all examples of
fruits and vegetables that can be baked.
Boiling Cooking in boiling water.
Grilling Cooking on a rack over hot coals or another heat source.
Roasting Cooking in an uncovered pan in an oven for a well-browned
exterior and moist interior.
Cooking Vegetables and Fruits
Microwaving Cooking or heating food in a microwave oven
Steaming Cook in the steam of boiling water or other liquid. Works well for keeping the nutrients in the food source.
Stir-frying Fast frying quickly over very high heat with a small
amount of oil or water while constantly stirring. Preserves the natural color, flavor, and texture of the
foods.
Your Turn!Preparing Vegetables
What are some of your favorite vegetables?
What are some of your favorite ways to prepare vegetables?
If you have kids, what is your kids’ favorite type of vegetable and preparation method?
Keeping Fruits & Vegetables Safe
Keeping Fruits & Vegetables Safe
Wash all vegetables in cool water, but do not use soap or bleach.
Scrub all vegetables and fruits that have tough skins with a produce brush to remove dirt.
This includes vegetables and fruits that will have their skins removed (cantaloupe, potatoes, squash).
The knife may transfer the dirt inside when the product is cut.
Keeping Fruits & Vegetables Safe
Improper storage of potatoes can lead to green spots due to light exposure.
Remove these spots before cooking as they are unsafe to eat.
To prevent green spots, store potatoes in a cool, dark place.
Keeping Fruits & Vegetables Safe
Unpasteurized Juice
Juice is typically pasteurized in the U.S. to kill harmful bacteria that may make people sick.
The FDA requires a warning label on these unpasteurized juices.
The Food and Drug Administration (FDA) recommends avoiding unpasteurized juice and raw sprouts for the following
reasons:
Raw Sprouts (e.g., mung bean, alfalfa, clover, radish)
Raw sprouts have been identified as a potential source for foodborne illness.
Cook all sprouts and remove any raw sprouts from sandwiches and salads.
Keeping Fruits & Vegetables SafeThe Food and Drug Administration (FDA) recommends
avoiding unpasteurized juice and raw sprouts for the following reasons:
BENEFITS OF THIS CLASS!
Learn how to increase the amount of vegetables your children eat.
Learn how to save money on fruits and vegetables year round.
Learn how to prepare tasty fruit and vegetable dishes the whole family will love!