1. Fruits & Vegetables: Packed full of nutrients Jeannine Skinner, USU Dietetic Intern Video: Getting to know you

2. Hi, my name is Jeannine Skinner! Hometown: Centerville, Utah Education: Bachelor’s degree in Dietetics from Brigham Young University (BYU) What am I doing now? Dietetic Internship at Utah State University (Planning on becoming a Registered Dietitian Nutritionist (RDN) in a few months!) Favorite Hobbies: Singing, cooking, hiking, and spending time with my family and friends Favorite fruit: Fresh peaches (at the end of summer)

3. Make it easier to change the pictures: Use the Selection Pane to temporarily hide a Picture Placeholder. (Home tab, Select, Selection Pane). Click the eye icon to hide or show an object. To change the sample image, select the picture and delete it. Now click the Pictures icon in the placeholder to insert your own image. If you don’t see the Pictures icon, click the Reset button (Home tab, Slides, Reset). The animation is already done for you; just copy and paste the slide into your existing presentation. Sample picture courtesy of Bill Staples. Fruits & Vegetables: Packed full of nutrients Pack them as your snacks to save your body. Learn how to store them to save money.

4. Objectives Students will: Identify a few primary nutrients and describe their functions in the body Explain how eating like MyPlate can enhance proper nutrition and health Recognize cost-saving ways to have healthy food choices & snacks, and how to store fruits & vegetables

5. Make it easier to change the pictures: Use the Selection Pane to temporarily hide a Picture Placeholder. (Home tab, Select, Selection Pane). Click the eye icon to hide or show an object. To change the sample image, select the picture and delete it. Now click the Pictures icon in the placeholder to insert your own image. If you don’t see the Pictures icon, click the Reset button (Home tab, Slides, Reset). The animation is already done for you; just copy and paste the slide into your existing presentation. Sample picture courtesy of Bill Staples. What common nutrients are in fruits and vegetables?

6. Vitamin A Vitamins A, D, E, and K are fat-soluble. What does it do for you? Antioxidants (damage fighters) Helps “night vision” Best food sources: Dark green and orange colored foods Many fruits & vegetables are high in this nutrient

7. A story about Vitamin A

8. Food examples: Spinach Grapefruit Watermelon Sweet Potato Carrot Mango Cantaloupe Tomato

9. Vitamin C B Vitamins and Vitamin C are water-soluble. What does it do for you? Antioxidants (damage fighters) – Vitamins A, C and E Reduce your risk of heart disease and some types of cancer. Helps heal cuts and wounds, and protect against infections. Vit C also helps with iron absorption. Many fruits & vegetables are high in this nutrient too Image courtesy of James Barker at FreeDigitalPhotos.net

10. A story about Vitamin C Scurvy…. some symptoms include weakness, poor skin, and gum disease.

11. Food examples: Bell Peppers Blackberries Bok Choy Broccoli Cauliflower Kiwi Oranges Potatoes Squash Strawberries

12. They come in all colors (red/orange, dark green or blue/purple, and even white) A richer color= more nutrients. Where are the most nutrients? In or just beneath the skin of the fruit or vegetable. *Apples, carrots, cucumbers, beets, potatoes* – These do NOT require peeling. Facts about Fruits & Vegetables

13. Fiber Found in fruit, vegetables, and grains Foods high in fiber: apple, blackberries, lentils, pear, raspberries, spinach Foods REALLY high in fiber: Cooked beans Other examples: blueberries, Brussels sprouts, carrots, pinto beans, potatoes, onions

14. Fruits & Vegetables in season: Fall Apples Brussels sprouts Hard Squash (acorn, butternut, spaghetti) Pears Pumpkins Sweet Potatoes Benefits: Most fruits & veggies add fiber (or bulk) to your diet. They help you feel full & aid digestion.

15. So much information! What do you want me to do with it? Set a goal!

16. Common roadblocks to eating better: I try to eat more fruits & vegetables, but find they spoil before I can use them. I am too tired. I don’t have enough money. I don’t have time. Any others?

17. Set a Smart Goal Make a goal to buy (and eat) one more fruit or vegetable a week, until you get to at least 5 servings a day. It’s one choice. Aim for 3 food groups at every meal (You can even try 4) Breakfast ideas: – Add a fruit or vegetable to your routine. – See the examples, in a few slides, for ideas

18. Small Group Discussion: What does your breakfast look like?

19. What’s a serving?

20. Breakfast ideas DAIRYPROTEINGRAINFRUITVEGETABLE 1MilkEggCereal 2MilkString cheeseCerealKiwi 3MilkCerealBanana, apple slices, berries, or grapefruit or orange on the side 4Rice milkNut butter or string cheese ToastApple slices 5CheeseEggEnglish muffin 6Nut butterEnglish muffin ½ banana 7EggWhole Wheat Toast Orange juice½ cup sautéed onions, peppers, & mushrooms

21. Breakfast ideas DAIRYPROTEINGRAINFRUITVEGETABLE 8Milk(sliced almonds) OatmealFresh/frozen berries, craisins or raisins 9YogurtGranolaFresh/frozen berries, or mandarin oranges 101-2 oz cheese (cubed or sliced) ¼ C unsalted nuts (ex: almonds or walnuts) Apple (whole or in slices) 11YogurtToastOrange juice or an orange Note: Cheese can count as protein, but should be eaten sparingly due to its high fat and sodium content.

22. Tips & Tricks for Healthy Eating (and about preventing nutrient loss)

23. Buying foods in SEASON *Fresh foods are often less expensive ($) during their harvest season. *“In season” means when they are freshest and tastiest. *Buying in bulk may save you money ($), if you can use or freeze it before it spoils. *Freeze your own fresh product at the peak of its season – Add it to smoothies, soups, breads all year long. – Strawberries, bell peppers, onions, etc. – REMEMBER: Label and date your containers. (FIFO method)

24. Fresh vs. frozen vs. canned Fresh & frozen are the best options. – They have about the same amount of nutrients. – Frozen may cost a bit more (but you may save time preparing meals). ($) However, canned produce are typically harvested and packed at their peak. If cans bulge….. THROW THEM OUT! – Botulinum toxin – Use the FIFO method (First In, First Out).

25. How to SELECT fresh fruits & vegetables Look for: – Fruits: healthy color, free from blemishes (bruises) – Vegetables: crisp & fresh looking BOTH: Heavy for their size, aromatic, firm to the touch Buy them in their season (check fruitsandveggiesmorematters.org) Do not buy more than you can use immediately ($) – (Or store 2-7 days at a cold temp.)

26. Cooking Tip/Preparing Vegetables: Fundamental Truths about B Vitamins & Vitamin C Water-soluble vitamins dissolve in water…. AVOID soaking them… just rinse them before use. “If you chop a vegetable and leave it sitting out in the air for an hour before serving, you have lost much of its vitamin C content.” The three R’s of boiling vegetables are to reduce WCS. – 1. Water – 2. Cooking time – 3. Surface area

27. Tips from The American Heart Association heart.org

29. How to STORE produce:

30. HALT (Heat, air, light, temperature) How to STORE produce:

31. Refrigeration can SLOW down the ripening process. ($) How to STORE produce:

33. Make half of your plate Fruits and Vegetables

34. Healthy Snacking “Combine foods that have carbohydrates & protein. Carbohydrates help brain functions and help maintain energy levels. Protein will keep you feeling satisfied for longer periods of time.” Carbohydrate-rich snacksProtein-rich snacks FruitsNonfat milk, yogurt, or cheese VegetablesSlice of extra-lean meat, fish, or chicken Whole GrainsBeans/peas, nuts or peanut butter

35. Healthy Snacking continued Try to avoid prepackaged cheese & crackers combos, snack cakes, chips or candy bars. The sugar and sodium content of these can be surprisingly high. Do it yourself. Pre-portion snacks into small plastic bags so they are ready to go when needed. Mix & match; make it a game.

36. Snack Ideas Half a toasted English muffin, topped with low-fat cream cheese or a sprinkle of mozzarella cheese Freeze ½ cup red and green grapes. Combine with ¼ cup of your favorite nuts Baby carrots dipped in hummus Ants on a log Half of a whole-wheat English muffin (with 1 T PB & honey or jam)

37. Snack ideas continued Non-fat or low-fat yogurt with ½ C blueberries Sliced apple with mozzarella string cheese Can of tuna (drained) with whole-wheat crackers Whole grain toaster waffle topped with 2-3 T yogurt One small box of raisins with ¼ cup nuts

38. Fruits & Vegetables: Tips and Tricks to get your “5 A Day” “An ounce of preparation will have a pound of prevention.” (When referring to obesity and heart disease) What you see is what you eat… if fruits and vegetables are in your fridge and pantry… you will eat them.

39. References Youtube.com (Getting to know you- Julie Andrews) Heart.org/healthyliving (Getting to know fruits & vegetables) Eatright.org Choosemyplate.org Fruitsandveggiesmorematters.org fns.usda.gov/tn/serving-myplate-yummy-curriculum Freefoodphotos.com Pixabay.com (pictures) http://www.checkyourhealth.org/eat-healthy/cook_companion.php (Chapter 4- Healthy Snacks) http://www.checkyourhealth.org/eat-healthy/cook_companion.php Uen.org (Search for “explore fruit activities”- It is the “ACTIVITIES” PDF. Document pgs: 13-19, 34-38, 49-51)