lesson developed by julie garden-robinson phd, lrd food and nutrition specialist and stacy...
TRANSCRIPT
![Page 1: Lesson developed by Julie Garden-Robinson PhD, LRD Food and Nutrition Specialist and Stacy Halvorson, Program Assistant Lesson developed by Julie Garden-Robinson](https://reader031.vdocuments.net/reader031/viewer/2022013101/5697bf9f1a28abf838c94fa3/html5/thumbnails/1.jpg)
Now Serving: Beans!
Lesson developed byJulie Garden-Robinson PhD, LRD Food and Nutrition Specialist
and Stacy Halvorson, Program Assistant
![Page 2: Lesson developed by Julie Garden-Robinson PhD, LRD Food and Nutrition Specialist and Stacy Halvorson, Program Assistant Lesson developed by Julie Garden-Robinson](https://reader031.vdocuments.net/reader031/viewer/2022013101/5697bf9f1a28abf838c94fa3/html5/thumbnails/2.jpg)
Quick Facts
Member of the legume family
Midwest region is the largest producer of
dry beans in the U.S.
Provide a wide range of health benefits
![Page 3: Lesson developed by Julie Garden-Robinson PhD, LRD Food and Nutrition Specialist and Stacy Halvorson, Program Assistant Lesson developed by Julie Garden-Robinson](https://reader031.vdocuments.net/reader031/viewer/2022013101/5697bf9f1a28abf838c94fa3/html5/thumbnails/3.jpg)
What’s In a Bean?
BeanProtein
Complex Carbohydrates
Fiber Antioxidants
Vitamins
Minerals
![Page 4: Lesson developed by Julie Garden-Robinson PhD, LRD Food and Nutrition Specialist and Stacy Halvorson, Program Assistant Lesson developed by Julie Garden-Robinson](https://reader031.vdocuments.net/reader031/viewer/2022013101/5697bf9f1a28abf838c94fa3/html5/thumbnails/4.jpg)
How much fiber is in ½ cup of cooked beans?
4 grams
6 grams
8 grams
![Page 5: Lesson developed by Julie Garden-Robinson PhD, LRD Food and Nutrition Specialist and Stacy Halvorson, Program Assistant Lesson developed by Julie Garden-Robinson](https://reader031.vdocuments.net/reader031/viewer/2022013101/5697bf9f1a28abf838c94fa3/html5/thumbnails/5.jpg)
Bean variety per 1/2 cup, cooked
CaloriesFat (g)
Protein (g)
Carbs (g)
Fiber (g)
Iron (mg)
Pot(mg)
Sodium (mg)
Folate (mcg)
Black 114 0.5 8 21 8 2 306 1 128
Great Northern
104 0.4 7 19 6 2 346 2 90
Dark Red
Kidney109 0.2 8 19 8 2 335 4 65
Navy 127 0.6 8 24 9 2 354 0 127
Pinto 123 0.5 8 22 8 2 373 1 147
Data courtesy of the U.S. Department of Agriculture National Nutrient Database for Standard Reference.
![Page 6: Lesson developed by Julie Garden-Robinson PhD, LRD Food and Nutrition Specialist and Stacy Halvorson, Program Assistant Lesson developed by Julie Garden-Robinson](https://reader031.vdocuments.net/reader031/viewer/2022013101/5697bf9f1a28abf838c94fa3/html5/thumbnails/6.jpg)
MyPlate Recommendations
1 cup cooked beans =
1 cup vegetables
¼ cup cooked beans =
1 ounce equivalent
![Page 7: Lesson developed by Julie Garden-Robinson PhD, LRD Food and Nutrition Specialist and Stacy Halvorson, Program Assistant Lesson developed by Julie Garden-Robinson](https://reader031.vdocuments.net/reader031/viewer/2022013101/5697bf9f1a28abf838c94fa3/html5/thumbnails/7.jpg)
A Healthy Choice
• Studies show a diet rich in beans helps reduce the risk of heart disease.
Heart Health
• Beans are rich in antioxidants which have been shown to reduce the risk of certain cancers.
Cancer-reducing Agents
![Page 8: Lesson developed by Julie Garden-Robinson PhD, LRD Food and Nutrition Specialist and Stacy Halvorson, Program Assistant Lesson developed by Julie Garden-Robinson](https://reader031.vdocuments.net/reader031/viewer/2022013101/5697bf9f1a28abf838c94fa3/html5/thumbnails/8.jpg)
A Healthy Choice
• Beans contain complex carbohydrates that help to control blood sugar levels.
Blood Sugar Management
• Beans are naturally low in fat and high in fiber and protein.
Weight Control
![Page 9: Lesson developed by Julie Garden-Robinson PhD, LRD Food and Nutrition Specialist and Stacy Halvorson, Program Assistant Lesson developed by Julie Garden-Robinson](https://reader031.vdocuments.net/reader031/viewer/2022013101/5697bf9f1a28abf838c94fa3/html5/thumbnails/9.jpg)
A Healthy Choice
• Beans provide an excellent source of folate, a B vitamin that reduces the risk of neural tube defects in infants.
Pregnancy and Healthy
Babies
• Beans provide a good source of fiber, protein, vitamins and minerals that may otherwise be lacking in the diet.
Food Allergies
and Intolerances
![Page 10: Lesson developed by Julie Garden-Robinson PhD, LRD Food and Nutrition Specialist and Stacy Halvorson, Program Assistant Lesson developed by Julie Garden-Robinson](https://reader031.vdocuments.net/reader031/viewer/2022013101/5697bf9f1a28abf838c94fa3/html5/thumbnails/10.jpg)
Adding Beans to Your Diet
Main Dishes
Side Dishes
Salads
Pasta
Dips and Spreads
Baked Goods
![Page 11: Lesson developed by Julie Garden-Robinson PhD, LRD Food and Nutrition Specialist and Stacy Halvorson, Program Assistant Lesson developed by Julie Garden-Robinson](https://reader031.vdocuments.net/reader031/viewer/2022013101/5697bf9f1a28abf838c94fa3/html5/thumbnails/11.jpg)
Preparing Beans
Hot Soak Method
Quick Soak Method
![Page 12: Lesson developed by Julie Garden-Robinson PhD, LRD Food and Nutrition Specialist and Stacy Halvorson, Program Assistant Lesson developed by Julie Garden-Robinson](https://reader031.vdocuments.net/reader031/viewer/2022013101/5697bf9f1a28abf838c94fa3/html5/thumbnails/12.jpg)
Cooking Tips
Consider what type of dish is being made
Take into account time constraints
Do not add acidic ingredients until the very end
![Page 13: Lesson developed by Julie Garden-Robinson PhD, LRD Food and Nutrition Specialist and Stacy Halvorson, Program Assistant Lesson developed by Julie Garden-Robinson](https://reader031.vdocuments.net/reader031/viewer/2022013101/5697bf9f1a28abf838c94fa3/html5/thumbnails/13.jpg)
Questions