Topics of Discussion• What Fruits and Veggies do you like?• Veggie Survey• 5 Quick Tips to Stock a Healthy Kitchen• The Healthy Eating Pyramid• The Healthy Eating Plate• U.S.D.A. Choose my Plate, Build a Healthy Meal & Liven up your meals with Veggies & Fruits• More Matters Website of Healthy Cooking with Fruits and Vegetables & Quick Recipe Searches
Veggie SurveyWhat do you think would be the most common vegetable • Most that people like? Common/LeasWhat do you think t Common would be the least common vegetable that people like?
The Nutrition SourceHarvard School of Public HealthThe Nutrition Source – Dr. Walter WillettHarvard School of Public Healthhttp://www.hsph.harvard.edu/nutritionsource/
5 Quick Tips to Stock a Healthy Kitchen Healthy eating begins in the kitchenProduce:• Choose locally grown veggies and fruits. Keep garlic, onions, dark salad greens (spinach, romaine), carrots, & apples on hand.
Healthy eating begins in the kitchenGrains:• Try whole grains like barley, cracked wheat or bulgur, oat berries, quinoa, brown rice & whole wheat pasta.
Healthy eating begins in the kitchen• Protein: Fresh fish, chicken or turkey, tofu, eggs, beans and nuts.
Healthy eating begins in the kitchen• Fats & Oils: Use liquid veggie oils for sautéing vegetables, stir-frying fish or chicken, and in salad dressings, such as: canola, sunflower, corn, soybean, peanut, and olive oil. Other specialty oils include walnut or pistachio oil, sesame oil, or truffle oil.
Other Essentials to have in your KitchenA small amount of a high-quality ingredients go a longway toward boosting flavor.Stock your kitchen with goodquality tomato sauce,balsamic vinegar, fresh anddried herbs, dried cherries orcranberries, freshly gratedcheese, & unsalted nuts –walnuts, almonds, pistachios.
BUILD A HEALTHY MEAL10 Tips for healthy meals Healthy meals start with more veggies, more fruits, smaller portions of protein, & mostly whole grains.
Tips for Healthy Meals• Make HALF your plate veggies & fruits: red, orange, & dark green.• Add lean protein: beef, pork, chicken, turkey, beans, tofu, & seafood.• Include whole grains: 100% whole wheat has more nutrients & fiber.
Tips for healthy meals• Don’t forget the dairy: Fat free or low fat milk has same amount of calcium and nutrients, but less fat & calories.• Avoid extra fat: Use low-fat grated cheese or a squeeze of lemon on your veggies.
Tips for healthy meals• Take your time: Eating very quickly may cause you to eat too much.• Savor your food.• Eat slowly• Enjoy the taste & textures and notice how you feel.• Be mindful.
Build a healthy meal• Use a smaller plate: This helps you with portion control. This way you will feel satisfied without overeating.• Take control of your food: Eat at home more often so you know exactly what you are eating.
A healthy meal• Try new foods: Keep it interesting by picking out new foods you’ve never tried before. You may find a new favorite.• Satisfy your sweet tooth in a healthy way: Indulge in a naturally sweet dessert dish – fruit!
10 Tips to a Great Plate1. Go to: 6. Switch to fat free/low fat milk www.ChooseMYPlate.gov (fewer calories/less fats). to find your calorie level to 7. Select whole grains. manage your weight. 8. Cut back on solid fat, salt, sugar:2. Enjoy your food, but eat less. (less pizza, hot dogs, sausage,3. Avoid oversized portions and cheese, cookies, cake, ice cream, use smaller plate. & candy).4. Eat more veggies, fruits, whole 9. Choose low sodium foods. grains, & fat-free or low-fat 10. Drink water (soda = sugar). milk.5. Make half your plate fruits and veggies.
Liven up your mealswith fruits & veggiesDiscover the many benefits ofadding fruits and veggies toyour meals. Most Americansshould eat more than 3 cupseach day.•They are low in fat andcalories•Provide fiber and other keynutrients•Add color, flavor, and texture.Explore these creative ways tobring healthy foods to yourtable…
Tips to improve your mealsFire up the Grill… to cook fruits and veggies.Try grilling mushrooms,carrots, peppers, potatoeson a kabob skewer.Brush with oil to keepthem from drying out.Grilled fruits like peaches,pineapple, or mangos add great flavor to a cookout.
Cooking with fruits and veggiesExpand the flavor of… your casseroles.Mix vegetables such assautéed onions, peas,pinto beans, or tomatoesinto your favorite dish for that extra flavor.
How to get in 3 or more cupsPlanning Something Italian? Add extra veggies to pasta.Slip in peppers, asparagus,spinach, red beans, onion,or cherry tomatoes.These types of foodsprovide satisfying textureand nutritious yet low-calorie, fiber that satisfies.
LIVEN UP YOUR MEALSGet creative withyour salad:Toss in shreddedstrawberries, carrots,spinach, orangesegments, or sweetpeas for a flavorful,fun salad.
Get in on the stir-frying fun!Try something new for a quick & easyaddition to any meal…
Liven up your omelet• Boost the color & flavor of your morning omelet with vegetables.• Chop, saute, & add veggies to the egg as it cooks.• Combine veggies, such as mushrooms, spinach, onions, or bell peppers.
Add veggies to your sandwiches• Vegetables make great additions to sandwiches or wraps.• Try sliced tomatoes with romaine lettuce & some avocado for extra flavor.
FRUITS AND VEGGIES MORE MATTERSSpring, Summer, Fall, & Winter Recipes
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