Brown Bag Lunch and Learn Lecture Series Cooking with Fruits and Vegetables

Expectations Review fruit and vegetable intake recommendations Identify health benefits of fruit and vegetable consumption Discuss how to choose the healthiest fruits and vegetables Evaluate different cooking methods Provide ideas to incorporate fruits and vegetables into meals and snacks Identify recipe sources

Fruits and Vegetables: How much do we really need? New CDC initiative: “More Matters” Dependent on calorie or energy needs –Visit: Average American requires approximately 4 to 6 cups daily –2.5 to 3 cups vegetables daily –1.5 to 3 cups fruits daily

What Counts as a 1 cup Serving? Vegetables –1 cup of raw or cooked vegetables –1 cup 100% vegetable juice –2 cups of raw leafy greens Fruits –1 cup of fresh, frozen or canned fruit –1 cup 100% fruit juice –½ cup of dried fruit

Weekly Vegetable Intake Recommendations (in cups) Dark Green Orange Dry Beans and Peas StarchyOther MEN WOMEN

5 a Day the Color Way

How Do You Measure Up? More than 75% of American adults eat less than the recommended servings of fruits and vegetables Almost 80% of American youth eat less than the recommended servings of fruits and vegetables Centers for Disease Control and Prevention, 2005

Nutritional Value of Fruits and Vegetables Low calorie Low total fat and saturated fat Cholesterol-free High fiber High vitamin and mineral content Phytochemicals Antioxidants

Health Benefits of Fruits and Vegetables Weight management Regularity Decreased risk for chronic disease –Heart disease –Diabetes –Hypertension –Cancer, especially colon, breast, lung and prostate cancer

Choosing Fruits and Vegetables: The Fresh vs. Frozen Debate Fresh May have more vitamins and minerals Best when used as quickly as possible, within a week Local produce may be fresher and more healthy Frozen May have as many vitamins and minerals as fresh Lasts several weeks to months Less aesthetically pleasing, but more convenient

Choosing Fruits and Vegetables: Varying Your Color Choices

Cooking Methods Steaming Stir frying Baking/Roasting Broiling Grilling Frying

Other Preparation Tips Wash produce right before cooking or using Cook as minimally as possible –Microwave vs. steaming Cook in as little water as possible, or incorporate cooking liquid into recipe Prepare with minimal amount of fat

Breakfast Ideas Add fresh fruit to hot or cold cereal Microwave frozen blueberries as a topping for waffles or pancakes Sweeten waffles and pancake with fresh fruit and low-fat yogurt Freeze bananas for use in a fruit smoothie Make a parfait with cereal, yogurt, and fruit Scramble eggs with chopped veggies, or make a veggie omelet

Lunch Ideas Top your sandwich with veggies, such as spinach, sprouts, and mushrooms Stuff a pita with leftover raw or cooked veggies and cheese Add chopped veggies to tuna or chicken salad Microwave a baked potato and top with salsa and cheese for a quick lunch Roll up a tortilla filled with low-fat lunch meat and your favorite vegetables

Dinner Ideas Add extra chopped veggies to marinara sauce Keep pre-washed bag salad on hand Top pizza with fresh veggies Add extra vegetables to soups and stews Serve burritos with cooked veggies, chicken, and cheese for a quick meal Prepare a simple stir fry of rice and vegetables Microwave a potato and serve with broccoli and cheese

Snack Ideas Add dried fruit to whole grain cereal and nuts to make a homemade trail mix Pack an apple, banana, or bag of baby carrots for a quick snack Keep individual cups of natural applesauce or pineapple canned in juice at your desk Drink a small serving of vegetable juice

Recipe Resources 5 A Day website, Fruits and Veggies Matter More, CDC, All Recipes website, Cooking Light Magazine, Health YOUniversity website,