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

2. 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

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

4. 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

5. Weekly Vegetable Intake Recommendations (in cups) Dark Green Orange Dry Beans and Peas StarchyOther MEN 32367 WOMEN 32336.5

6. 5 a Day the Color Way

7. 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

8. 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

9. 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

10. 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

11. Choosing Fruits and Vegetables: Varying Your Color Choices

12. Cooking Methods Steaming Stir frying Baking/Roasting Broiling Grilling Frying

13. 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

14. 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

15. 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

16. 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

17. 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

18. Recipe Resources 5 A Day website, www.5aday.com/html/recipes/onthemenu.php www.5aday.com/html/recipes/onthemenu.php Fruits and Veggies Matter More, www.fruitsandveggiesmorematters.org www.fruitsandveggiesmorematters.org CDC, http://apps.nccd.cdc.gov/dnparecipe/recipesearch.aspx http://apps.nccd.cdc.gov/dnparecipe/recipesearch.aspx All Recipes website, www.allrecipes.comwww.allrecipes.com Cooking Light Magazine, www.cookinglight.comwww.cookinglight.com Health YOUniversity website, www.nifs.org/hyou/FeaturedRecipes.htm www.nifs.org/hyou/FeaturedRecipes.htm