Step 1: Top 10 Reasons to Eat More Hinsdale Middle Clareden Hills MS Fruits & Veggies Instructions: Go through the top ten reasons to consume more fruits and vegetables as a warm up to what the students will be learning more about. (Remember to be enthusi- astic) 10. Color & Texture: Fruits and veggies add color, texture, and appeal to your plate. 9. Convenience: Fruits and veggies are nutritious in any form - fresh, frozen, canned, dried and 100% juice, so they’re ready when you are! 8. Fiber: Fruits and veggies provide fiber that helps fill you up and keeps your diges- tive system happy. 7. Low in Calories: Fruits and veggies are naturally low in calories. Fruits & Vegetables 6. May Reduce Disease Risk: Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure, and some can- cers 5. Vitamins & Minerals: Fruits and veggies are rich in vitamins and minerals that help you feel healthy and energized. 4. Variety: Fruits and veggies are available in an almost infinite variety…there’s al- ways something new to try! 3. Quick, Natural Snack: Fruits and veggies are nature’s treat and easy to grab for a snack.MORE MATTERS 2. Fun to Eat!: Some crunch, some you peel some you don’t, and some grow right in your own backyard! 1. Fruits & Veggies are Nutritious AND Delicious Step 2: Compare/Contrast Different Types of Fruits and Vegetables Instructions: With the help of the students you will compare and contrast the different ways to buy produce in the grocery store. A whole fruit and vegetable, canned fruit and vegetable, and 100% fruit or vegetable juice will be provided for the use as props. -Ask the kids to tell you what the difference between all of these types of fruits and veggies are in terms of nutrients ect. Explain to the students the importance of consum- ing a variety of fruits and vegetables. Enforce whole fruits and veggies first, then in- form the children to look for canned fruits in either water or 100% fruit juice (never syr- up), canned veggies should be bought in low-sodium varieties if available, try frozen fruits and vegetables, also talk about fruit juice in terms of moderation, since overcon- sumption can lead to high amounts of sugar intake, and making sure that it is 100% juice.
Step 3: Key Nutrients in Fruits & VegetablesInstructions: use the mini posters to show each kind of nutrient, let thekids try to figure out how they are helpful to their health and what typesof vegetables and fruits are on the handouts—make sure students raisetheir hand to answer—then make sure you explain each nutrientThe Dietary Guidelines for Americans calls for all Americans to eat morenutrient-rich foods. Fruits and vegetables can be great sources of the fol-lowing important nutrients:Calcium: High amounts of calcium can be found in spinach, edamame,and collard green. Calcium is essential for healthy bones and teeth. It isalso needed for normal functioning of muscles, nerves and some glands.Fiber: Diets rich in dietary fiber have been shown to have a number ofbeneficial effects, including decreased risk of coronary heart disease, high amounts can befound in apples, blackberries, and lima beans.Iron: Needed for healthy blood and normal functioning of all cells. High amounts of iron canbe found in lentils, chickpeas, and white beans.Magnesium: Magnesium is necessary for healthy bones and is involved with more than 300enzymes in your body! Inadequate levels may result in muscle cramps and high blood pres-sure. Try to consume your magnesium intake from black beans, artichoke hearts, and red kid-ney beans.Potassium: Diets rich in potassium may help to maintain a healthy blood pressure and preventmuscle cramps. High amounts of potassium can be found in bananas, kiwi, and cherries.Sodium: Needed for normal cell function throughout the body. Most diets contain too muchsodium which is associated with high blood pressure. Examples of sodium free produce areblueberries, green beans, and cucumbers.Vitamin A: Keeps eyes and skin healthy and helps protect against infections. High amountscan be found in apricots, carrots, and grapefruit.Vitamin C: Helps heal cuts and wounds and keeps teeth and gums healthy. High amountscan be found in oranges, cantaloupe, cauliflower.Page 2 FRUITS & VEGETABLES
Step 4: How to Incorporate More Fruits and VegetablesInstructions: Go through each numbered section on how to incorporate more fruits and vegetables in theireveryday life. After each section have a student recap at least one of the points that was made (this will helpthem REMEMBER!) 1) In the Grocery Store:Scavenger hunt: Get involved while grocery shopping. Go with your parents and pick out different colorsof fruits and vegetables for the meal each week. Choose a variety of fruits and vegetables for new creationsand ones that you haven’t tried.Make it an adventure: Focus on variety—choose a different fruit and vegetable each week from the pro-duce section or freezer case. Select canned and dried choices to mix it up!The ABC’s of produce: Choose fruits and vegetables based on the beginning letter. Maybe start with Aand choose a fruit and vegetable to try for the week and work your way through the alphabet. 2) While Preparing Meals:Double the deliciousness: Add a can of veggies, such as corn or green beans, to a can of soup—or onions,peppers and/or mushrooms to that jar of spaghetti sauce.Create a Picasso pizza or a colorful fiesta: “Paint” your pizza with peppers, broccoli, spinach and pineap-ple or dress up your taco dinner with sweet peppers, cucumbers, and avocado.Get Smart, all forms count: All fruits and veggies count towards your daily intake—so, add frozen tocanned, and fresh to frozen—mix and match! 3) While at school or before activities:Covert yogurt: Add fruit chunks to plain or vanilla yogurt.Color your crunch for lunch: Choose from a variety of colors and bring a fruit or vegetable to school forlunch. Try Carrots or celery with light ranch dressing or apples with peanut butter are a fun way to crunch.Get sporty: Pre-portion snacks before sporting events or after school activities, such as your favorite driedfruits and nuts. 4) For fun snacking:Fabulous fondue: Add apples, cauliflower and carrots to your cheese fondue basket, and pineapple, man-go, and bananas to your chocolate fondue dipping platter.Quirky quesadillas: For a new taste on this traditional dish, use different cheeses such as Brie or Goudaand add apples and pears for a sweet twist. For a seasonal flavor, use mushrooms or pumpkins. These quickand easy finger foods are great for parties!Fire up the grill: After dinner, have your parents grill up peaches, pineapple or kiwi for a tasty fruit dessertH I NS D A L E M I D D L E S C H O O L Page 3
5) On the Go:Choose the right combos: Many restaurants offer soup/salad/sandwich options to mix and match. Try thevegetable soup, or order extra veggies on your sandwich (try sliced peppers, cucumbers and avocados in addi-tion to lettuce and tomato). Or pick a salad for a variety of fruit and veggie options. Remember to order thedressing on the side for calorie control.Create your own vegetable plate: Many restaurants offer two or three vegetable selections, which can oftenchange daily. Ask for a plate of these specials to make it easy to get MORE!Get sizzln’: Order sizzling options on the menu that include lots of vegetables like stir fry or fajita entrees.Roll it up: Make a fruit roll-up that travels anywhere. Start with tortillas and peanut butter, then add yourfavorite fruits— fresh or dried.Meals on wheels: Apples, bananas, and plums are nature’s fast foods—fresh or dried, they’re mess-free inthe car.Step 5: 2010 Dietary Guidelines and Recommended Intake 3 Reasons Support Why Eating MORE Fruits & Veggies Matters … 1. Fruits and vegetables are major contributors of a number of nutrients that are under consumed in the U.S.—vitamins A, C and K, potassium, fiber and magnesium. 2. Fruits and vegetables are associated with reduced risk of many chronic diseases. 3. Fruits and vegetables are relatively low in calories which can replace high calorie foods that aid in weight gain. New Recommendations: Plant Foods: Increase consumption of plant foods (vegetables, beans and peas, whole grains, nuts and seeds). Fill half your plate with fruits and vegetables at every meal and snacking occasion. Recommendations per day: Girls: 1 ½ cups fruit per day, 2 ½ cups vegetables per day Boys: 1 ½ cups fruit per day, 3 cups vegetables per day Instructions: Make sure to read what counts as a cup of vegetables and what counts as a cup of fruit. Feel free to pick certain fruits and vegetables from the table to explain serving sizes. (will have props to show how much a cup or half cup is) In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. The chart lists specific amounts count as 1 cup of vegeta- bles (in some cases equivalents for ½ cup are also shown) towards your recommended intake: In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group. The following specific amounts count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake: