1. How to Sneak Vegetables and Healthy Snacks into the Diet

2. Why is it Important? Increases –Vitamin A,C, D and B’s –Calcium, Selenium, and Iron –Fiber –Omega-3 and Omega-6 Decreases –Saturated fats –Trans fats –Cholesterol –Sodium (salt) –Added sugars

3. Why is it Important? Decreases risk of: –Obesity –Hypertension –Coronary Heart Disease –Diabetes –Cancer

4. Why Don’t People Eat Healthier Foods like Fruits and Vegetables? Have not been exposed to them Do not know how to prepare them Color Texture Flavor Smell

5. How Much Should I Eat? Choose this many servings from these food groups to have 1,600 to 2,000 calories a day: –8 starches –2 milks –4 vegetables –4 to 6 ounces meat and meat substitutes –3 fruits –up to 4 fats

6. What is a Serving? Carbohydrates or Starch

7. What is a Serving? Vegetables

8. What is a Serving? Fruits

9. What is a Serving? Milk or Dairy

10. What is a Serving? Meat or meat substitutes

11. What is a Serving? Fats and Sweets

12. How to Increase Healthy Foods in the Diet Hide them in foods –Purée –Chop –Liquefy Make them visually appealing Add them to familiar foods Make them fun to eat

13. How to Hide Foods in the Diet Purée Food: –Chop solid food into smaller pieces –Place in food processor or blender –Add liquid –Purée

14. Purée Foods Add veggies to any dish: Try to add veggies that are the same color as the dish –Cauliflower in mashed potatoes Mix sweeter veggies with sweet dishes –Carrots in tomato soup Add to thicken food –Potatoes in sauces and chili’s Add to pasta sauce, or pizza sauce Add sweet potatoes in macaroni and cheese

15. Purée Foods Add fruits to any dish: Add puréed berries over ice cream Add to smoothies or milk shakes Put in yogurt for extra flavor Add to muffin or pancake batters Use apple sauce instead of eggs/butter in baking

16. How to Hide Foods in the Diet Chop Food: –Trim the stem and peel if necessary –With a rocking motion, with tip of knife on cutting board, slice down through the vegetables – Or use an electric or hand held chopper

17. Chopped Foods Add veggies to any dish: Try carrots in chili Add squash to salsa Put onions in hamburger meat Mix veggies in omelets Mix corn in refried bean dip

18. Chopped Foods Add fruits to any dish: Make a tangy fruit salsa Add to cereal or oatmeal Put bananas on peanut butter sandwiches Add dried berries and nuts over salads Add to bread mixes, muffins, or pancakes

19. How to Hide Foods in the Diet Liquefy Foods: –Peel or cut as necessary –Use hand juicer, blender, or electric juicer –Strain any pulp from mixture

20. Liquefy Foods Add veggies to any dish: Mix carrot juice in orange juice Instead of water add tomato or any other veggie juice to soups and stews Drink vegetable juice instead of fruit juice

21. Liquefy Foods Add fruits to any dish: Squirt citrus juice over salads Add to muffin or cake mix Mix with frozen fruit and yogurt for a smoothie

22. How to make them Visually Appealing Mix a variety of fruits or vegetables together to bring out the color Cut each kind in a different shape: cubes, slices, wedges etc. Have a variety of textures.

23. Add them to Familiar Foods Add vegetables to cheese or bean dip Add frozen vegetables when making rice Make a noodle salad with fresh vegetables Instead of plain ranch dip, add chopped vegetables Add wheat bran and blueberries to pancake mix

24. Make them Fun to Eat Have the husband and kids help prepare them. –Men love to grill, so have them grill some peppers, squash, pineapple, or watermelon for a nice variety with your meal

25. Make them Fun to Eat –Kids love hands on activities, so why not have them make banana caterpillars, apple ladybugs, or have them pick out what kinds of fruit they want in a fruit salad –If they make it and pick the ingredients they are more likely to eat it

26. Make them Fun to Eat Fondue is always fun and can add a variety of fruits and veggies to your diet Make home made granola that can be added to yogurt Make chocolate covered frozen bananas or caramel apples Make mini individual pizzas and let them choose what veggies they want on them

27. Easy Recipes Chipotle Ranch Salad –3/4 cup ranch dressing –1/8 teaspoon ground chipotle –2 cans red beans –1 can corn –1 large tomato chopped –3 cups lettuce –Tortilla strips for garnish This recipe is great as a quick lunch. Try without the lettuce and use tortilla chips instead of strips, it makes a great dip! –Mix all but the tortilla strips together in a large bowl. –Add tortilla strips on top of salad

28. Easy Recipes Homemade Granola –2 ½ cups old fashioned rolled oats –1 cup shredded coconut –½ cup unsweetened wheat germ –½ cup chopped nuts (peanuts, walnuts, almonds) –½ cup sesame seeds –½ cup honey –¼ cup sunflower oil –1 teaspoon cinnamon –½ cup raisins –½ cup cran-raisins This is a great snack the kids can help make. –Mix all ingredients, but the raisins and cran-raisins, together in a large bowl –Bake at 300° for 45 minutes, stir every 15 minutes – Remove from the oven and stir in the dried fruit. Allow to cool in pan, stirring every 15 minutes –Store in air tight container

29. Easy Recipes Spaghetti Sauce –1 lbs. ground beef –1 cup chopped onions –1 teaspoon minced garlic –2 cans peeled plum tomatoes –1 can tomato paste –1 teaspoon: oregano, basil, sugar and salt –½ teaspoon pepper –1 cup puréed broccoli Add this to your favorite pasta for a quick dinner –Cook beef until fully cooked in large sauce pan with onions and garlic on med- high heat –Add tomatoes, paste, broccoli and seasonings, lower heat. –Simmer for 15 minutes