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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.
2 K-State Research and Extension — Mix and Match Your Fruits and Veggies
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
4 K-State Research and Extension — Mix and Match Your Fruits and Veggies
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.
K-State Research and Extension — Mix and Match Your Fruits and Veggies 5
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
.
6 K-State Research and Extension — Mix and Match Your Fruits and Veggies
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.
K-State Research and Extension — Mix and Match Your Fruits and Veggies 7
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.