Health Nutrition

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Health Nutrition

  1. 1. Healthy Eating<br />
  2. 2. Key Terms and Definitions<br />Synthesize nutrients: To absorb nutrients from the soil.<br />Selective breeding: The making of deliberate crosses or mating of organisms in order that the offspring will have a desired characteristic derived from one of the parents.<br />
  3. 3. Synthetic fertilizers: Commercially prepared mixtures of nitrates, phosphates, and potassium applied to the soil to restore fertility and increase crop yields.<br />Phytochemicals / Phytonutrients: Plant derived antioxidant active compounds that have health-protecting qualities.<br />
  4. 4. Conventionally grown produce is not as healthful as it was 30 years ago.<br />In 2004 researchers analyzed 43 fruits and vegetables from 1950 to 1999, they found reductions in vitamins, minerals, and proteins. <br />
  5. 5. Using USDA data, researchers found that broccoli had 130 mg of calcium in 1950. Today, that number is only 48 mg. <br />
  6. 6. Selective breeding and synthetic fertilizers decrease the produce's ability to synthesize nutrients from the soil.<br />
  7. 7. When synthetic fertilizers are not used, plants experience stress. Plants in stress produce phytochemicals. <br />Organic tomatoes can have as much as 30% more phytochemicals than conventional tomatoes. <br />
  8. 8. 1. Look for Strong Colors<br />A richly colored skin indicates a higher count of healthy phytochemicals.<br />
  9. 9. 2. Pair Your Produce<br />When eaten together, some produce contains compounds that can positively affect how we absorb their nutrients.<br />The combination of tomato-based salsa and avocado increases the body's absorption of lycopene, a cancer-fighting nutrient.<br />
  10. 10. 3. Buy Smaller Items<br />Vegetables have a set amount of nutrients passed on to them, so when the produce is smaller, then its level of nutrients are more concentrated. <br />
  11. 11. 4. Cook Smarter <br />Certain vegetables release more nutrients when cooked. Broccoli and carrots are more nutritious when steamed than when raw or boiled.<br />Tomatoes release more lycopene when they are lightly sautéed or roasted. <br />
  12. 12. 5. Eat Within a Week <br />Nutrients in most fruits and vegetables start to diminish as soon as they're picked, so for optimal nutrition, eat all produce within 1 week of buying.<br />
  13. 13. 6. Skip Time-Savers <br />When produce is sliced, peeled or shredded, and shipped to stores, the nutrients are significantly reduced. <br />
  14. 14. 7. Mix Them Up<br />Different varieties contain different nutrient levels. <br />When you differentiate your diet, you get more vitamins and minerals. <br />
  15. 15. 8. Opt for Old-Timers<br />Plants bred prior to World War II are hardier because they were established before the use of modern fertilizers and pesticides.<br />Brandywine tomatoes, Early Jersey Wakefield cabbage, Golden Bantam corn, or Jenny Lind melon.<br />
  16. 16. 9. Find a Farmers' Market<br />Produce has been given the proper amount of time to ripen. <br />Fully ripened produce has more absorbable phytonutrients and higer amounts of concentrated antioxidant compounds.<br />
  17. 17. Goal Setting: Healthy Eating <br />Plant a Class Garden<br />

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