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K N O W Y O U R

NutritionLEARN HOW FOOD FUELS YOUR BODY! INCLUDES EASY RECIPES AND FUN ACTIVITIES

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This guide is designed for kids and their parents

or teacher to use together. Learning about nutrition

and how to cook healthy recipes can

be a fun, exciting and rewarding experience.

Living healthy is easy!

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CONTENTSNutrition and Nutrients 4Kitchen Basics 6MyPlate 10Fruits 12Vegetables 19Grains 27Protein 36Dairy 45Fat 53Sugar 53Water 54Answers 55

Fruit Pizza 16Fruit Skewers 17Wedgie Delight 18Broccoli Potato Skins 24Guacamole Baskets 25Crunchy Critter 26Black Bean Quesadillas 32Whole-Wheat Blueberry Pancakes 33Sesame Pasta 34Chicken Cucumber Cups 42Pita with Bean Spread and Tomatoes 43Hearty Florida Cabbage Soup 44Florida Fruit Parfait 49Strawberry-Mango Smoothie 50Sunshine Macaroni and Cheese 51

ACTIVITY

QUESTIONS

RECIPES

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What are nutrients?Nutrients allow your body to make energy for fuel, build muscles and

other body tissues and keep the body working properly.

What is nutrition?Nutrition is the study of how the foods we eat are broken down into nutrients

and used in the body. Just as cars need gasoline to run, your body needs food

to keep going. This does not mean just any kind of food. To be your healthiest,

you need to give your body the right kinds and amounts of food.

THE RIGHTFOODs

ENERGY=

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Nutrients What do they do?

Foods where you can

find them

Carbohydrates Produce energy to fuel your body

Bread, rice, cereal, pasta, milk, fruits,

vegetables

ProteinsBuild and repair

muscles and other body tissues

Beans, beef, chicken, pork,

turkey, seafood, nuts, milk and milk

productsLipids (Fats)

*Remember there are “good” and

“bad” fats, check out page 53 for

more information!

Store energy in the body, protective

cover for vital organs

Butter, peanut butter, nuts,

avocados, olive and other vegetable oils

WaterMaintains our body temperature and

carries nutrients and oxygen to cells

Mostly fruits and vegetables

Vitamins

Help the cells in the body produce energy and help

protect body cells from damage

Mostly fruits and vegetables

Minerals

(Such as calcium, iron, zinc,

potassium and magnesium)

Help the body grow, develop and

stay healthy

Fruits, vegetables, milk and milk

products, meat, seafood, nuts,

whole-grain breads

There are 6 types of nutrients your body needs every day to stay healthy:

Energy In, Energy OutYour body needs energy

in order to grow and repair itself, pump your blood, exercise and so much more! Everyone

needs a different amount of energy,

depending on their age, gender, size, health and

how active they are.

The amount of energy you get from what you eat and drink is called

energy input. The amount of energy

your body uses up during your daily

activities is called energy output.

It is important to keep energy input and output

in balance. If you eat too little, there will

be a greater energy output and you may lose

weight. If you eat too much and do not have equal output, you may

gain weight.

Three of the nutrients listed to the left -

carbohydrates, proteins and fats - provide energy

to the body. This energy is measured in calories.

Food and drink provide the calories our body

needs to function properly. The more active you are, the more calories

you need! To see how many calories a food

contains, you can read the nutrition label printed on

the food’s package.

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Kitchen Basics : COOKING FUNDAMENTALS

Have SupervisionThis is the most important factor in your success. Never

attempt to cook anything without asking a parent or

other supervising adult for permission and help.

Cut with CautionOnly handle knives when you are comfortable with one

and have been given proper instructions. Remember

to keep knives visible when in use; never hide them in

soapy dish water or wrapped in a towel.

Avoid Cross-ContaminationThis means you should always clean food preparation

utensils and surfaces, such as countertops and cutting

boards before and after each use.

Don’t Be SpoiledRemember to keep hot foods hot and cold foods cold.

Dress for SuccessUse pot holders and oven mitts when touching hot

equipment and surfaces. Always wear closed-toe shoes

in the kitchen.

Keep it CleanWash your hands before and after handling raw food

products, especially when using raw meats and chicken.

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Kitchen Basics : COOKING FUNDAMENTALS

Knife SkillsKeep these tips in mind before using a knife:

• Always ask a parent or supervising adult before you use a knife.

• Always hold a knife by the handle and never by the blade.

• Always use a cutting board. Never use a knife directly on the countertop, stove or pan.

• Cut away from yourself. Secure the object you are cutting with your opposite hand and do not

place fingertips near the blade.

• Remember, a sharp knife is much safer than a dull knife.

• GO SLOW! Take your time learning how to use a knife. Only practice will help you improve

your skill and increase your confidence.

CHEF’S KNIFEMost versatile knife in the kitchen. Good for chopping, slicing and mincing.

SERRATED KNIFEGreat for slicing bread and other baked goods.

PARING KNIFECan be used for cutting, peeling and trimming.

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Preparing a Recipe

A recipe is a set of instructions on how to prepare a meal. Follow these simple steps before you begin cooking:

1. Read recipes all the way through. Make sure you understand and are comfortable

with the instructions.

2. Make sure you have the proper cookware and kitchen tools needed to complete the recipe.

3. Make sure you have the correct amounts of the ingredients listed in the recipe.

4. Set all ingredients out on the counter in the order that you need to use them.

5. Follow instructions that ask you to do things in advance such as preheating an oven or marinating.

Common Cooking Terms

Bake: To cook in the oven

Blend: Combining foods into one mixture

Boil: To cook in a liquid that is bubbling hot

Broil: To cook food directly under high heat

Chill: To put in the refrigerator to cool

Chop: To cut into small pieces

Drain: To remove liquid by pouring through a colander or strainer

Marinate: To soak a food in marinade

Peel: To remove the skin or peel of a fruit or vegetable

Puree: To make a thick liquid by blending food

Sauté: To cook small pieces of food in oil over medium-high heat until cooked or lightly browned

Sift: To put a fine, loose or powdery substance through a sieve to remove lumps

Simmer: To cook in a pot over medium heat to just barely bubbling

Steam: To cook food by heating it in steam from boiling water

Whip: To use a whisk to combine ingredients or stir vigorously

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Setting the TableSetting the table is a part of presenting the meal. Practice this simple table setting at home:

1. Dinner fork

2. Napkin

3. Dinner plate

4. Dinner knife

5. Spoon

6. Drinking glass

1.

2.3.

4. 5.

6.

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MyPlate

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WHAT IS MYPLATE?

It is important to eat a variety of foods from each

food group every day to get all of the nutrients you

need to grow up strong and healthy.

MyPlate is an easy guide that shows you how

to make a healthy plate by choosing healthy

foods from the five food groups including: fruits,

vegetables, grains, protein and dairy.

Each of the five sections of MyPlate represents a

different food group. Notice that some sections

of the plate are bigger than others to show that

you should eat more foods from those groups and

fewer foods from groups in the smaller sections.

Each food group on MyPlate is grouped

together by the similar nutrients that it

contains. For example, foods in the dairy

group are great sources of calcium, protein,

potassium and magnesium.

CHOOSEMyPlate.GOV

TIP

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FRUITSFruits contain many essential nutrients

that are often underconsumed including vitamins A and C and potassium. Most

fruits are also a good source of fiber and are low in fat, sodium and calories.

Vitamin AVitamin A is needed to keep the eyes, skin

and immune system healthy. A few good

fruit sources of vitamin A are cantaloupes,

grapefruits, papayas, mangos, peaches

and watermelon!

Vitamin CVitamin C is important for the growth and

repair of all body tissues. It also helps heal

cuts and wounds and keeps teeth and gums

healthy. You can find high levels of vitamin

C in berries, citrus fruits (oranges, lemons,

limes), kiwi, melons and guava!

PotassiumPotassium can help maintain healthy blood

pressure. Some fruit sources of potassium

include bananas, dried apricots, cherries,

cantaloupes and honeydew melons!

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Can you measure up?How many servings of fruit are in the following?

1. 3 whole oranges:

2. 1 ½ cups 100% orange juice:

3. 1 small apple:

4. 2 cups raisins:

Serving SizeOne serving of fruit is equal to:

• 1 cup of fresh fruit (examples: 1 large orange, 8 large strawberries, 1 small wedge of watermelon, 1 small apple, 32 seedless grapes)

• 1 cup 100% fruit juice• ½ cup dried fruit

Tips for eating more fruit

• Top your morning cereal, oatmeal or

yogurt with berries or a sliced banana

for extra flavor.

• Make fruit kabobs by putting a few

different types of cut-up fruit on

skewers. Dip the kabobs in yogurt for a

yummy snack.

• Add sliced strawberries, oranges or

watermelon to green salads for an extra

sweet taste.

• For dessert, try a baked apple or pear.

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What is your favorite fruit?

Name a fruit you would like to try:

Can you create your own recipe with at least two different fruits?

Beware of added sugars! Many fruit beverages contain lots of added sugar and little to no real fruit juice! Avoid those that are labeled as “drinks,” “-ades,” “cocktails” or “punches.” Choose 100% fruit juice instead.

*Keep it Safe: Always rinse fruits and vegetables before preparing or eating them!

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TANGERINE In season: September-May

Good source of vitamin A and vitamin C

Did you know? Florida is the top producer of tangerines in the United States.

CANTALOUPE In season: April-June

Good source of potassium, vitamin A and vitamin C

Did you know? Cantaloupes belong to the same family as squash, pumpkin, cucumbers and gourds.

Fruit Pizza (Makes 2 servings)

INGREDIENTS1 (6 ½-inch) whole-wheat flatbread or pita

¼ cup Florida strawberries, sliced

¼ cup Florida cantaloupe, cubed

1 cup Florida blueberries

1 Florida tangerine, peeled and sectioned

1 ounce light cream cheese

1 teaspoon vanilla extract

Nutritional value per serving: Calories: 184 , Total Fat: 1 g, Saturated Fat: .5 g, Total Carbohydrates: 39 g, Protein: 7 g, Sodium: 247 mg

DIRECTIONS1. Combine cream cheese and vanilla extract

in a mixing bowl until well blended.2. Spread the mixture over the flatbread or pita.3. Rinse, drain and slice fruit as necessary. 4. Alternate the fruit to make fun patterns

and shapes. 5. Slice bread in half and serve.

RECIPES

TIPToast the flatbread before preparing

the recipe.

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Fruit Skewers (Makes 2 servings)

INGREDIENTS6 Florida strawberries

6 grapes

¼ cup Florida watermelon, cubed

¼ cup Florida cantaloupe, cubed

1 cup fat-free vanilla yogurt

½ cup granola

DIRECTIONS1. Rinse strawberries and grapes and then slide

fruit on wood skewers as desired until fruit covers the entire skewer.

2. Evenly distribute the yogurt and granola on separate plates.

3. Dip and rotate fruit skewers first in yogurt, then in granola.

4. Carefully remove coated fruit, one at a time, from skewer and enjoy!

Nutritional value per serving: Calories: 142, Total Fat: 2 g, Saturated Fat: .5 g, Total Carbohydrates: 28 g, Protein: 6 g, Sodium: 95 mgTIP

Substitute other fruit as desired. Soak wood skewers in

water before use to reduce splintering.

STRAWBERRY In season: December-April

Good source of vitamin C

Did you know? On average, there are 200 tiny seeds in a strawberry.

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WATERMELON In season: April-July

Good source of lycopene, vitamin A and vitamin C

Did you know? Watermelon is a good source of lycopene, an antioxidant that helps protect the body against heart disease and some cancers.

Wedgie Delight (Makes 4 servings)

INGREDIENTS4 Florida watermelon sections, cut into

2-inch thick wedges

1 cup Florida strawberries

1 Florida peach

1 cup fat-free vanilla yogurt

¼ cup coconut

RECIPES

Nutritional value per serving: Calories: 154, Total Fat: 2 g, Saturated Fat: 2 g, Total Carbohydrates: 33 g, Protein: 5 g, Sodium: 52 mg

DIRECTIONS1. Wash all fruit.2. Slice strawberries into small circles and slice

peaches thin and flat.3. Stir yogurt until smooth and apply about ¼

cup of yogurt evenly around each watermelon wedge.

4. Top each wedge with ¼ cup of each fruit and 1 tablespoon of coconut.

5. Refrigerate for 20 minutes and then serve cold.

Find more delicious recipes using fruits at

www.LivingHealthyinFlorida.com.

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VegetablesThe vegetable group is packed with vitamins, minerals,

water and fiber! You can find vegetables fresh, frozen, canned or dried!

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The amount of vegetables you need depends on a variety of factors such as age, gender and activity level. One

simple way to make sure you are getting enough vegetables is to make sure half of your plate is filled

with vegetables and/or fruits.

There are five subgroups

of the vegetable food group that are divided based on their nutrient content.

Dark green vegetables are a rich source of fiber, vitamins A, C, K and many of the B vitamins. Many dark green vegetables are also a good source of important minerals such as iron, potassium and calcium.

broccoli collard greens kale romaine lettuce spinach

Red and orange vegetables are a great source of antioxidants. They contain beta carotene, folate, potassium, as well as vitamins A and C.

butternut squash carrots red peppers sweet potatoes tomatoes

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corn green peas lima beans white potatoes

Starchy vegetables are a good source of energy. These vegetables contain starch, fiber, calcium, iron and many of the B vitamins.

Beans and peas are an excellent source of plant protein and provide key nutrients such as zinc, iron, folate, potassium and fiber.

black beans chickpeas kidney beans pinto beans

Other vegetables are often low in calories and contain a variety of important vitamins and minerals you need to stay healthy.

cauliflower cucumbers eggplant mushrooms zucchini

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Vary your veggies!

Choose vegetables of different colors to fill your plate. Try to get at least 2 ½ to 3 cups of vegetables each day!

Simple ways to eat more veggies every day:

What counts as a cup?• 1 cup of raw vegetables

• 1 cup cooked vegetables

• 2 cups raw leafy greens

• Snack on veggies like baby carrots, cucumber slices and celery sticks.

• Keep it colorful – make a salad with a variety of veggies.

• Join your parents on food shopping trips and choose a new veggie to try.

Try mixing vegetables into your favorite foods. For instance, top your pizza with vegetables such as mushrooms, green peppers and spinach.

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Who am I?

Draw a line to the vegetable that matches the statement.

1. I am a fruit that is actually considered a vegetable. I am also a good source of vitamins A and C. You may find me in your favorite spaghetti sauce or spread on your pizza.

2. I am a type of winter squash that is popular around Halloween. I am packed with fiber and vitamin A.

3. You can find me baked, fried or mashed. I have lots of potassium and vitamin C.

4. I can be red, yellow or green. The red version of me has more vitamin C than an orange!

5. I am an excellent source of healthy fats. I am also the main ingredient in guacamole.

Be a Fit Kid!Plant and grow fruits and vegetables in your backyard with your family and friends! Creating and maintaining a garden is tough work and a good way to keep fit! Be sure to check on your plants and water them every day!

Vegetables – and all produce – have the most flavor during their peak growing season. Check out Florida’s Seasonal Calendar at www.LivingHealthyinFlorida.com.

Potato

Avocado

Bell Pepper

Pumpkin Tomato

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RECIPES

POTATO In season: February-June

Good source of folate, niacin, potassium and vitamin C

Did you know? Cooking a potato in its skin will help retain most of its nutrients.

Broccoli Potato Skins(Makes 2 servings)

INGREDIENTS2 medium Florida potatoes1 cup Florida broccoli florets¼ cup reduced-fat cheddar cheese, shredded

DIRECTIONS1. Preheat oven to 350 degrees.2. Wash potatoes, cover with foil and bake for

30 minutes or until potatoes are soft.3. Place 1 inch of water in a pot with a steamer

basket and bring to a boil. Add the broccoli to the steamer basket and cover; reduce heat to medium and let cook for 5-6 minutes or until tender.

4. When potatoes have cooled, slice in half and scoop the potato out of the center.

5. Remove broccoli pieces from pot and mix in a bowl with shredded cheese.

6. Place half of the broccoli-cheese mixture into the center of each potato.

7. Bake at 350 degrees for 15 minutes or until the cheese is melted.


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AVOCADO In season: June-January

Good source of folate, magnesium, potassium and vitamin E

Did you know? Avocados are a great substitution for foods that contain a high amount of saturated fat.

GuacamoleBaskets(Makes 6 servings)

INGREDIENTS3 Florida bell peppers2 ripe Florida avocados½ cup Florida tomato, zucchini or carrots, diced¼ cup sweet onion, chopped2 tablespoons cilantro2 cloves garlic, minced1 lime, juicedSalt and pepper, to taste3 cups Florida vegetables (bell pepper, cucumber, carrot, celery or your favorite), sliced


DIRECTIONS1. Remove the stem, seeds and white membrane

from bell peppers and set aside.2. Slice avocado in half, twisting to separate the

halves and remove the pit.3. Scoop the flesh of the avocado with a spoon

into a medium bowl.4. Add the diced vegetable mixture, onion,

cilantro and garlic. 5. Stir mixture, adding lime juice and season to

taste with salt and pepper.6. Divide guacamole evenly among the halved

bell peppers. 7. Dip sliced vegetables into guacamole baskets.

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RECIPES

CUCUMBER In season: March-May and October-December

Good source of vitamin K

Did you know? “Cool as a cucumber” isn’t just a catchy phrase. The inner temperature of a cucumber can be up to 20 degrees cooler than the outside air temperature due to its high water content.

INGREDIENTS½ cup mixed Florida vegetables (cucumbers, bell peppers, carrots, celery,

lettuce, tomato), diced1 (6-inch) whole-wheat soft tortilla2 tablespoons hummus6 baby carrots1 grape tomato

DIRECTIONS1. Spread a thin layer of hummus over the tortilla.2. Add about ½ cup of veggies on top.3. Roll up tortilla, flattening with each turn, to form

a tight spiral. 4. Cut the tortilla into six sections. Use a small

amount of hummus to seal up the sections.5. Arrange sections on a plate and use additional

veggies to make a “bug.” 6. Create legs with five baby carrots cut in

half lengthwise. 7. Use a grape tomato for the face and create the

eyes with extra diced pepper.8. Make antennas with two thin carrot strips; stick

eyes and antennas into face.

CrunchyCritter (Makes 1 serving)


CARROT In season: April-May

Good source of potassium, vitamin A and vitamin K

Did you know? Cooking carrots makes more nutrients available and also makes them taste sweeter.

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GrainsThe grains group on MyPlate

is made up of mostly carbohydrates, our #1 source of energy. The grains group can be split into two subgroups: whole

grains and refined grains.

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What are whole-grain foods ?

Whole grains contain the entire grain kernel including: the bran, the germ and the endosperm.

• This is a picture of a wheat kernel or seed.

• The larger inner portion of the kernel is called the endosperm.

• The hard outer coating is called the bran.

• The tiniest part of the kernel is the germ.

Whole Grains vs. Refined Grains

Whole-grain foods contain all three parts of the kernel. Refined grains are made by removing the nutrient-rich bran and the germ of the grain kernel, leaving only the endosperm. Whole-grain products have much more fiber than products made from white or refined flour. Fiber is important for healthy digestion and helps keep the heart healthy. Fiber also makes us feel full.

Test it out! Try a serving of brown rice instead of white rice. Do you feel more full faster?

WHOLE GRAIN KERNEL

BRAN

GERM

ENDOSPERM“Outer shell” protects seedFiber, B-vitamins, trace minerals

Provides energyCarbohydrates,

protein

Nourishment for the seedAntioxidants, vitamin E, B-vitamins

Make at least

1/2 your grains 100%

whole-grain!

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Read the label:

Take a look at the ingredient list. Dark brown colors or labels that say “multi-grain” do not always mean that the food is a whole grain. Choose foods that name a whole-grain ingredient first on the list or look for the 100% whole-grain label on the packaging.

Whole Grain Examples Refined Grain Examples

• Brown rice• Bulgur (cracked wheat)• Whole-wheat bread• Whole-grain pasta• Whole-wheat flour• Whole-grain corn• Oatmeal• Popcorn• Whole-grain barley• Whole rye• Quinoa

• White rice• White bread• Regular pasta• White flour• Pretzels*• Crackers*• Pop tarts*• Cakes*• Cookies*• Brownies*• Pies*

* Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain.

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Circle the whole grain

White rice vs. brown riceWhite bread vs. whole-wheat bread

Oatmeal vs. regular pop-tart

Whole-wheat pasta vs. regular pasta

Pretzels vs. popcorn

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Serving Size

One serving of grains is one ounce. What does one ounce look like?

• 1 cup dry cereal• ½ cup cooked rice or pasta• 3 cups popped popcorn• 1 slice bread• ½ cup oatmeal (uncooked)

How can you change your breakfast to include more whole grains?

Whole Grain Tips

Check the ones you already do or are willing to try!

Use whole-wheat pasta instead of regular pasta

When baking, use whole-wheat flour or oats for at least half of the flour in a recipe

Try brown rice instead of white rice

Enjoy a bowl of oatmeal or whole-grain cereal for breakfast

Use whole-wheat bread instead of white bread for sandwiches

Choose whole-grain pizza crust

Read the ingredients label on foods that are made from grains to find the word “whole” listed with the first ingredient

Select popcorn without added butter as a healthy, whole-grain snack

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RECIPES

CORN In season: October-June

Good source of folate, magnesium, phosphorus, thiamin and vitamin C

Did you know? Corn on the cob and cut corn is 100% whole grain.

Black Bean Quesadillas(Makes 4 servings)

INGREDIENTS8 ounces low-sodium black beans, drained and rinsed2 ears Florida corn, kernels removed½ onion, chopped2 tablespoons cilantro, chopped1 cup low-fat cheddar cheese, shredded1 Florida tomato, chopped4 (6-inch) whole-wheat flour tortillasSalsa, for dipping (optional)


DIRECTIONS1. Lightly sauté black beans, corn kernels, onion

and tomato in a pre-sprayed, nonstick pan over medium heat.

2. Remove from heat and place mixture in a bowl. Coat nonstick pan again with cooking spray, return to heat and place a flour tortilla in the pan.

3. Spoon ¼ of the black bean mixture, ½ tablespoon of cilantro and ¼ cup shredded cheese on half of the tortilla.

4. Fold the other half of the tortilla over the ingredients. Cook for 1 to 2 minutes on each side until cheese melts and the exterior looks lightly browned.

5. Slice quesadillas into 4 pieces. 6. Repeat with other tortillas. Serve with salsa.

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INGREDIENTS1 ¼ cups whole-wheat flour2 teaspoons baking powder1 egg1 cup low-fat milk½ teaspoon salt2 tablespoons sugar½ cup Florida blueberries


DIRECTIONS1. Sift together flour and baking powder, set

aside. Beat together the egg, milk, salt and sugar in a bowl.

2. Stir in flour mixture until just moistened, add blueberries and stir to incorporate.

3. Preheat a heavy-bottomed skillet over medium heat, and spray with cooking spray.

4. Pour approximately 1/4 cup of the batter into the pan for each pancake.

5. Cook until bubbly, about 1 1/2 minutes. Turn and continue cooking until golden brown.

BLUEBERRY In season: April-May

Good source of manganese, vitamin C and vitamin K

Did you know? Blueberries contain more cancer-fighting antioxidants than most other fruits and vegetables!

Whole-Wheat Blueberry Pancakes (Makes 4 servings,

2 pancakes each)

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RECIPES

DIRECTIONS1. Cook pasta according to package directions. 2. Add soy sauce and sesame oil to a large

nonstick pan. Sauté squash, bell peppers and snap beans on medium heat for 7 to 10 minutes until lightly brown.

3. Combine vegetables, pasta and sesame seeds in a bowl.


Sesame Pasta (Makes 6 servings)

INGREDIENTS14.5 ounces whole-wheat penne pasta1 tablespoon low-sodium soy sauce1 tablespoon sesame oil1 Florida yellow squash, diced2 Florida red bell peppers, cut into thin strips1 cup Florida snap beans, ends trimmed2 tablespoons sesame seeds It’s easy living healthy!

For more delicious recipes, go to www.LivingHealthyinFlorida.com.

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BELL PEPPER In season: November-May

Good source of vitamin A, vitamin B6, vitamin C and vitamin K

Did you know? A green bell pepper is picked before it’s fully ripe. If it is left on the vine to ripen, it turns orange or yellow. If left on the vine even longer, the yellow bell pepper turns red and sweet!

SNAP BEANS In season: November-May

Good source of folate, potassium, vitamin A and vitamin C

Did you know? Snap beans are a member of the legume family and are more commonly known as green beans or string beans.

SQUASH In season: October-May

Good source of folate, potassium, vitamin A and vitamin C - depending on variety

Did you know? Florida mainly produces yellow squash and zucchini (summer squash), but acorn and butternut squash (winter squash) are also grown.

It’s easy living healthy! For more delicious recipes, go to www.LivingHealthyinFlorida.com.

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Protein foods include both animal (meat, poultry, seafood and eggs) and plant (beans, peas, soy products, nuts and seeds) sources. Proteins from both animal and plant sources serve as building blocks for the body and are a good source of the B vitamins, iron, zinc and magnesium.

Protein

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CRossword

Word bank: Iron, B vitamins, magnesium, zinc

Across1. Helps the body release energy and helps build tissue. 2. Mineral used in building bones and releasing energy from muscles.

Down 3. Carries oxygen to the blood.4. Important for a healthy immune system and protects against cell damage.

1.

2.

3.

4.

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Go Lean with Protein!

Some foods in the protein group that come from animal sources have a lot of fat. Selecting leaner sources of protein will help you cut down on the extra fat!

Tips to keep it lean:• Pick turkey or chicken breast, roast beef or ham for sandwiches instead of deli meats with

more fat such as salami, pepperoni or regular bologna.

• Choose baked, grilled, roasted or broiled meat, poultry and seafood instead of the fried versions.

• Vary your protein sources - choose both animal and plant sources of protein to meet your daily needs.

• Select burgers made from extra-lean ground beef or ground turkey.

• Skip high-fat sauces and gravies that are often added to meats.

How much protein do you need?Most people, ages 9 and older, should eat 5-7 ounces of protein foods each day.

Across1. Helps the body release energy and helps build tissue. 2. Mineral used in building bones and releasing energy from muscles.

Down 3. Carries oxygen to the blood.4. Important for a healthy immune system and protects against cell damage.

Estimate your portions! • A 3-ounce serving of cooked meat is about the

size of a deck of cards

• A 3-ounce serving of fish is about the size of a checkbook

• 1 egg counts as an ounce of protein

• 7 walnut halves counts as an ounce of protein

• ¼ cup cooked beans counts as an ounce of protein

• 2 tablespoons of peanut butter is about the size of a golf ball and counts for two ounces of protein

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How to Hard Boil an Egg

1. Place eggs in a small sauce pan and add just enough water to completely submerge the eggs.

2. Bring the water and eggs to a rolling boil. 3. Cover the pan.4. Once boiling, immediately reduce the

heat to simmer and remove the cover from the pan.

5. Let eggs sit in simmering water for about 12 minutes.

6. Turn burner off. Carefully remove pan from the stove and place in the kitchen sink. Run cool water into the pan, submerging the eggs. Let the eggs sit in the cool water for 2-5 minutes.

7. Whack each egg on the counter and then remove the cracked shell in the sink under running water.

12 Min

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*Keep it Safe: Wash your hands before and after handling raw food products like meats and chicken and keep them separate from ready-to-eat foods like fruits and vegetables.

1 slice of cheese 3 ounces of Lean beef

1 egg 1 cup baked beans

Which of these foods has the most protein?

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CELERY In season: December-May

Good source of folate, potassium and vitamin K

Did you know? All parts of the celery plant are edible, including the stalk, leaves and seeds!

Chicken Cucumber Cups (Makes 4 servings)

RECIPES

Nutritional value per serving: Calories: 286 , Total Fat: 16 g, Saturated Fat: 2 g, Total Carbohydrates: 16 g, Protein: 23 g, Sodium: 380 mg

DIRECTIONS1. Cut cucumbers into 2-inch sections. Use

a spoon to hollow out cucumber sections, forming a cup.2. Combine and mix the mayonnaise, cubed chicken, pineapple,

pecans, celery and grapes in a bowl.3. Spoon an equal amount of the chicken mixture into each of

the cucumber cups.4. Optional - Garnish with shredded carrots.

INGREDIENTS2 Florida cucumbers

½ cup fat-free mayonnaise

2 cups cooked chicken, diced

1 cup fresh pineapple chunks

½ cup pecans, chopped

½ cup Florida celery, chopped

1 cup grapes, halved

Carrots, shredded (optional)

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Pita with Bean Spread and Tomatoes (Makes 6 servings)

INGREDIENTS1 (15-ounce) can chickpeas

6 (4-inch) whole-wheat pita bread rounds

1 cup Florida tomatoes, chopped

1 cup Florida zucchini, chopped

1 teaspoon Italian herb seasoning

½ cup low-fat mozzarella cheese, shredded

Nutritional value per serving: Calories: 175 , Total Fat: 4 g, Saturated Fat: 2 g, Total Carbohydrates: 27 g, Protein: 9 g, Sodium: 380 mg

DIRECTIONS1. Puree chickpeas using a blender.

2. Spread chickpea mixture on each pita.3. Top with tomatoes, zucchini and seasoning.

Sprinkle each pita with cheese.4. Broil until the vegetables begin to brown. Let cool

and cut into small pieces.

TOMATO In season: October-June

Good source of lycopene, potassium, vitamin A and vitamin C

Did you know? Tomatoes come in every color of the rainbow except for blue! You can find them in red, orange, yellow, green and even purple.

Cooking healthy food can be fun and easy. Check out our cooking videos at www.LivingHealthyinFlorida.com.

44

CABBAGE In season: December-May

Good source of vitamin C and vitamin K

Did you know? Cabbage has the fewest calories and least fat of any vegetable.

RECIPES

INGREDIENTS1 tablespoon butter

8 ounces smoked turkey sausage

½ small head of Florida cabbage, diced

1 ½ leeks, diced

½ large Florida carrot, diced

½ Florida turnip, diced

½ onion, diced

1 stalk Florida celery, diced

1 garlic clove, minced

1 large Florida potato

8 ounces (about 1/2 can) low sodium white beans, drained

5 cups water

14 ounces low-sodium chicken broth

1 teaspoon pepper


DIRECTIONS1. Melt butter in a large pot over medium heat. 2. Cut smoked sausage into small pieces and fry in

butter until browned. 3. Add the diced cabbage, leeks, carrot, turnip, onion,

celery and garlic. 4. Stir occasionally until the vegetables are almost

tender but not browned. 5. Peel potatoes and cut into a medium dice. 6. Add potatoes and drained beans to the pot and

then add the water, broth and pepper.7. Simmer for 1 hour. Serve warm.

Hearty Florida Cabbage Soup (Makes 4 servings)

45

DAIRY

Dairy foods provide many important nutrients such as protein, calcium, potassium and magnesium that are a key part of a healthy diet.

The healthiest dairy choices come from low-fat and fat-free milk, yogurt and cheese. Whole milk, ice cream, regular cheese and yogurt have a lot of extra fat.

46

Coloring activity from Florida Dairy: http://www.floridamilk.com/wp-content/uploads/2011/07/Healthy-Choices-For-MyPlate.pdf

11

MilkFish

Cereal

PastaWhole-grain

bread

Corn

Bagel

CarrotsLow-fat muffin

Chicken

Low-fat cheese

Grapes

Cherries ApplesYogurt

Crackers

low fat

Healthy Choices for MyPlate Check out these healthy choices for eating and growing strong!• Use yellow to color 6 foods from

the grain group. • Use green to color 2 vegetables. • Use red to color 3 fruits. • Use blue to color 3 dairy foods. • Use brown to color 2 foods from

the protein group.

Provided by the Dairy Council of Florida.

47

Calcium

As we grow, the body uses the mineral calcium to build strong bones and teeth. This process is almost complete by the time you are a teenager, which is why it is so important that you get enough!

Did you know? Dairy products are the number one source of calcium in our diet. You can get enough calcium by choosing three servings of dairy each day.

What is a serving size of dairy?• 1 cup fat-free or 1% milk

• 1 cup fat-free or low-fat yogurt

• 1 ½ ounces low-fat cheese Ideas to help you get your three servings each day:

BRE

AK

FAST

LUN

CH

&D

INN

ERSN

AC

KS

Pour low-fat milk onto your whole-grain cereal

Add low-fat shredded cheese to scrambled eggs

Try a fat-free yogurt parfait with fresh fruit and granola

Add a slice of low-fat cheese to sandwiches

Sprinkle low-fat shredded cheese over a salad or soup

Top a baked potato with fat-free yogurt or cottage cheese

Dip fresh fruit into a cup of fat-free yogurt

Create a ranch dip with fat-free plain yogurt to eat with sliced vegetables

Make a smoothie with low-fat milk, yogurt, ice and fresh fruit

Provided by the Dairy Council of Florida.

48

Which of the following foods is NOT in the dairy group? Eggs, Greek yogurt, string cheese, chocolate milk

Dairy Word Search

Word Bank: cheese, yogurt, milk, calcium, bones, healthy, protein

MAKE YOUR OWN WORKSHEETS ONLINE @ WWW.ATOZTEACHERSTUFF.COM

NAME:_______________________________ DATE:_____________

M L T O J C T A H G X I R M E L Q J D J J S U U U R W C Y O X C G D N I H E H O F M O S I E C K T T J S Y B E S O L L P J P I S T E Y U A I G O E T O N P Y E C K L I M R O V J H Z Y F W Z P B E I Z Q

CHEESEYOGURTMILKCALCIUMBONESHEALTHYPROTEIN

49

RECIPES

ORANGE In season: September-June

Good source of potassium and vitamin C

Did you know? Florida designated the orange as its official state fruit, orange juice as the state beverage and the orange blossom as its state flower.

Florida Fruit Parfait (Makes 2 servings)

INGREDIENTS1 cup fat-free yogurt (your favorite flavor)1 Florida orange, peeled and segmented6 Florida strawberries, halved½ cup Florida blueberries2 teaspoons pecans, roasted Nutritional value per serving: Calories: 140, Total Fat:

2 g, Saturated Fat: 0.5 g, Total Carbohydrates: 28 g, Protein: 6 g, Sodium: 68 mg

DIRECTIONS

1. Place ½ cup of yogurt into two glasses.2. Add half of the orange sections, strawberry

halves and blueberries to each.3. Top each parfait with 1 teaspoon of pecans.4. Freeze for 5-10 minutes and serve cold.

50

RECIPES

MANGO In season: May-August

Good source of potassium, vitamin A, vitamin B6 and vitamin C

Did you know? Mangos are the most widely-consumed fruit around the world.

INGREDIENTS½ cup low-fat milk1/3 cup plain low-fat yogurt2 teaspoons vanilla extract6 ice cubes1 cup Florida mango10 Florida strawberries, hulled


DIRECTIONS1. Add all ingredients except the fruit into a blender.

Blend on low speed, gradually increasing the speed until the mixture is smooth.

2. Add the fruit and finish blending until completely smooth.3. Pour into two glasses and enjoy!

Strawberry-Mango Smoothie (Makes 2 servings)

Find more delicious recipes using fruits atwww.LivingHealthyinFlorida.com.

51

INGREDIENTS½ pound whole-wheat pasta shells2 tablespoons butter1 ½ tablespoons whole-wheat flour1 cup low-fat milk1 cup reduced-fat cheddar cheese, shredded1 cup reduced-fat mozzarella cheese, shredded2 cups cooked Florida broccoli2 tablespoons parmesan cheese, grated2 tablespoons whole-wheat bread crumbs

Sunshine Macaroni and Cheese (Makes 4 servings)

BROCCOLI In season: January-March

Good source of folate, vitamin A and vitamin C

Did you know? When selecting green vegetables, such as broccoli, keep in mind that the darker the green color, the more nutrients it contains.


DIRECTIONS1. Preheat oven to 350 degrees.2. Bring a large pot of water to boil over

high heat. Add pasta and cook according to package directions. Be careful not to overcook the pasta.

3. Melt butter in a small nonstick saucepan over medium heat. Stirring constantly, add flour and cook until a paste forms, about 1 minute.

4. Slowly stir in the milk. Bring the mixture to a simmer, stirring constantly, and cook until the white sauce slightly thickens.

5. In a large bowl, combine white sauce with shredded cheddar and mozzarella cheese.

6. Drain pasta and add pasta and cooked vegetables to cheese sauce. Gently stir to coat the pasta and vegetables. Pour mixture into a casserole dish.

7. In a small bowl, combine parmesan and bread crumbs. Sprinkle over pasta.

8. Bake casserole until hot and bubbly, about 10 minutes.

52

1. What is one serving size of this food?

2. How many calories are in a single serving?

3. If you ate the whole package, how many calories would you have eaten?

4. Is this food a good source of calcium?

5. Does this food contain any sugar?

6. How many grams of fiber does this food have?

7. Why is it important to read the nutrition facts label?

If you had to make an educated guess about what this product is, what would it be?

What evidence led to your decision?

Food label

What is the purpose of a food label?

• To provide nutrition information about packaged food.

• The label shows us the amount of calories, fat, protein, sodium, sugar and other nutrients that are in a certain food.

• A food label also provides the ingredients (in descending order by weight) of packaged foods with two or more ingredients.

• Food labels provide the percentage of daily recommended amounts of each nutrient in a food product, based on a person who consumes 2,000 calories a day.

Read it before you eat it!

It's A MySTERY. . .

Answer the questions below based on the nutrition facts label of the mystery food.

53

What about Fats?You need some fats every day for energy and protection of your organs!

The best fats come from unsaturated fats, which contain important nutrients that are good for the heart. These are found in avocados, nuts, fish and vegetable and plant oils.

Saturated fats are a type of fat that come mainly from animal sources such as meat and dairy foods. You can tell if a fat is saturated if it is a solid at room temperature, like butter. Saturated fats should be eaten less often.

Trans fats can be found in fried foods like French fries and baked goods like cookies, cakes and pies. These fats are bad for the body and should be avoided.

Remember only one out of every three calories should be from fats!

SugarsSugars and syrups are often added to foods and beverages during processing or preparation. Sugars add extra calories, which can cause cavities and weight gain.

Sugars come in many different forms; it is a good idea to read the ingredients list to spot sugars that are disguised with different names such as:

• Brown sugar

• Corn syrup

• Corn sweetener

• Dextrose

• Fructose

• Glucose

• High fructose corn syrup

• Honey

• Invert Sugar

• Lactose

• Maltose

• Malt syrup

• Molasses

• Raw sugar

• Sucrose

54

WaterWater plays an important role in your body. It carries nutrients to cells, helps get rid of body waste, regulates your body temperature, protects your organs and so much more!

RETHINK YOUR DRINKDRINK WATER INSTEAD OF SUGARY DRINKS!

Water (16 oz.) = 0 calories,

0 grams of sugarOrange soda (20 oz.) =

325 calories, 85 grams of sugar

Cola (20 oz.) = 240 calories, 65 grams of sugar

Sports drink (20 oz.) = 125 calories, 35 grams of sugar

Energy drink (15 oz.) = 200 calories, 54 grams of sugar

Cranberry juice cocktail (8 oz.) = 120 calories, 30 grams of sugar

Frappuccino (16 oz.) = 430 calories, 64 grams of sugarEN

ERG

Y

55

ANSWERS

Page 14: Can you measure up?1. 3 whole oranges: (3)2. 1 ½ cups 100% orange juice: (1 ½) 3. 1 small apple: (1)4. 2 cups raisins: (4)

Page 23: Who am I? 1. I am a fruit that is actually considered a vegetable. I am also a good source of vitamins A and C. You may find me in your favorite spaghetti sauce or spread on your pizza. (tomato)2. I am a type of winter squash that is popular around Halloween. I am packed with fiber and vitamin A. (pumpkin)3. You can find me baked, fried or mashed. I have lots of potassium and vitamin C. (potato)4. I can be red, yellow or green. The red version of me has more vitamin C than an orange! (bell pepper)5. I am an excellent source of healthy fats. I am also the main ingredient in guacamole. (avocado)

Page 48: Which of the following foods is NOT in the dairy group? (Eggs)

Page 52:1. What is one serving size of this food?

1 ounce (2/3 cup)2. How many calories are in a single

serving? (230)3. If you ate the whole package, how

many calories would you have eaten? (1,840)

4. Is this food a good source of calcium? (yes)

5. Does this food contain any sugar? (yes)6. How many grams of fiber does this

food have? (4 grams per serving)7. Why is it important to read the

nutrition facts label? (Learn the nutrient content of a food, compare foods, etc.)

1.

2.

3.

4.

B V T A M I S

M A G E S I U M

Z

I

N

C

I

R

O

N

MAKE YOUR OWN WORKSHEETS ONLINE @ WWW.ATOZTEACHERSTUFF.COM

NAME:_______________________________ DATE:_____________

M L T O J C T A H G X I R M E L Q J D J J S U U U R W C Y O X C G D N I H E H O F M O S I E C K T T J S Y B E S O L L P J P I S T E Y U A I G O E T O N P Y E C K L I M R O V J H Z Y F W Z P B E I Z Q

CHEESEYOGURTMILKCALCIUMBONESHEALTHYPROTEIN

Frappuccino (16 oz.) = 430 calories, 64 grams of sugar

Page 38:

Page 41:

Which of these foods has the most protein? (3 ounces of lean beef)

56This institution is an equal opportunity provider.

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