WELCOME!Fruits & Vegetables

MaterialsAND book

Educator Guide

Easel, paper, & markers

Fruits & Vegetables

NutrientsWhat are they?

NutrientsWater

Carbohydrates

Fats

Proteins

Vitamins

Minerals

NutrientsDifferent foods contain different

nutrients.

Include a variety of nutrient-rich foods in your diet.

NutrientsVegetables and Fruit

contain… Vitamins Minerals Fiber Antioxidants Phytochemicals

Vitamins

Vitamins Vitamins do not provide the body with

calories or energy.

Vitamins are essential for life.

Vitamins help the body use other nutrients: Carbohydrates Fats Proteins Energy

VitaminsWater-soluble

Fat-soluble

Water-soluble VitaminsIncludes: B vitamins & vitamin C

Dissolve in water

Carried in the blood stream

Not stored in the tissue

Flushed out of the body if not used Important to eat them often

Water-soluble VitaminsB Vitamins

keep our tissues healthy allow the body to use nutrients for energy

Folate (B vitamin) Helps to:

prevent birth defects prevent some cancers prevent heart disease grow and maintain healthy tissues

Water-soluble VitaminsVitamin C

Helps the body absorb iron & fight infection

Needed to build strong tissues Blood vessels & gums

Important for collagen growth & repair

Fat-soluble VitaminsIncludes: Vitamins A, D, E, and K

Not soluble in water

Stored in the fat

These vitamins are stored in the body so IT IS possible to have too much

typically will not occur by eating food

can occur by taking too many vitamin supplements

Fat-soluble Vitamins Vitamin A

helps eyes see in dim light. helps build bones and teeth. helps support healthy fetal grown & fight

infections.

Vitamin K helps build strong bones & clot blood (to stop

bleeding).

Fat-soluble Vitamins Vitamin E

needed for healthy blood cells & tissues.

Vitamin D needed for calcium absorption & bone

formation. important for the immune system.

Minerals

Minerals Like vitamins, minerals do not provide calories.

Minerals are essential for life.

Some pass directly into your bloodstream and are carried to cells.

Others attach to proteins and become a part of your body’s structure.

Minerals can help regulate fluid balance, muscle contractions, and nerve impulses.

Minerals

Major Minerals

Trace Minerals

Major Minerals Needed in greater amounts than trace

minerals.

About 250 milligrams are recommended daily for a major mineral.

Major Minerals Potassium

helps control blood pressure needed for muscle and nerve functions.

Magnesium needed for healthy bones and teeth, muscle and

nerve functions, blood clotting, and fighting infections.

Calcium helps build strong bones and teeth helps muscle contractions sends and receive nerve signals.

Major Minerals Phosphorus

works in conjunction with calcium to help build strong bones and teeth.

Sodium helps regulate body’s fluids and blood

pressure.

Chloride works with sodium to help regulate the

body’s fluids and transmit nerve signals.

Trace Minerals Trace minerals or trace elements are

needed in much smaller amounts.

About 20 milligrams or less each day.

Trace minerals include Chromium Copper Fluoride Iodine Iron

Manganese Molybdenum Selenium Zinc

Fiber

Fiber provides the bulk of the contents of the

digestive tract.

prevents constipation. high fiber foods prevent gastrointestinal

tract disease.

FiberSoluble Fiber

refers to the ability of the food to dissolve in water.

Insoluble Fiber refers to the inability of the food to

dissolve in water.

Soluble Fiber Slows down digestion which provides you with

a feeling of fullness.

Foods with soluble fiber include:

Oatmeal Sweet potatoes Barley Brown rice Citrus fruits Strawberries Plums

Apples Carrots Broccoli Almonds Kidney beans Soybeans Black beans

Insoluble Fiber Adds bulk to the diet and has a laxative

effect which helps prevent constipation.

Foods with insoluble fiber include: Whole grains Green beans Cabbage Broccoli Avocado Bananas

Pineapple Oranges Grapes Cherries Prunes

Fiber A well-balanced diet with a wide variety of foods will

include both types of fiber.

Some foods contain both soluble and insoluble fiber: Nuts Carrots Apples Oranges

Using bananas on oatmeal is a good way to consume both soluble and insoluble fiber.

Almonds Tomatoes Celery

Antioxidants

Antioxidants Antioxidants are substances that help prevent

and/or repair damage to cells and tissues.

Damage to cells can be caused by environmental sources Pollution Tobacco smoke X-rays Exposure to sunlight

In addition to consuming antioxidants, the body also produces them.

Antioxidants Examples of antioxidants & antioxidant

containing foods:

Ascorbic acid – Fruits and vegetables citrus fruits and sweet peppers

Carotenoids – Fruits and vegetables carrots, sweet potatoes, spinach, and pumpkins

Flavonoids Tea, chocolate, and wine

Phytochemicals Naturally occurring chemicals in plants

May protect against some cancers, heart disease, and other chronic diseases.

Lycopene helps with vision found in tomatoes.

Sulforaphane helps activate are body’s own detoxifying

enzymes found in cabbage.

Daily Amounts of Fruits &

Vegetables

Daily Fruits and Vegetables

Nutritional Requirements by Age:

Age Vegetables Fruit Total

2-13 yrs. 1- 2 ½ cups 1-1 ½ cups 2-4 cups

14+ yrs. 2 ½ - 3 cups 1 ½ - 2 cups 4-5 cups

Daily Fruits and Vegetables

What Counts as a Cup? 1cup of raw or cooked vegetables

Ex. broccoli, carrots, peppers, corn, green peas, celery, green beans, and squash

1 cup100% vegetable juice

2 cups of raw leafy greens Why? Raw leafy greens have a high water content.

Variety

is Key!

Variety is Key!

Vitamin Vegetable and Fruit Sources

Vitamin C Citrus fruits (oranges, lemons, grapefruits, limes, etc.),

strawberries, kiwi, cantaloupe, papaya, peppers,

cabbages, dark leafy greens, and potatoes.

Folate (a B-Vitamin) Fortified bread and breakfast cereals, dark-green leafy

vegetables, asparagus, broccoli, orange juice, wheat

germ, sunflower seeds, and legumes.

Vitamin A Dark green leafy vegetables and deep yellow-orange

vegetables and fruits.

Variety is Key!

Vitamin Vegetable and Fruit Sources

Vitamin E Green leafy vegetables

Vitamin K Leafy green and cabbage-type vegetables

Potassium Bananas, oranges, avocados, potatoes, melons, and

dried fruit

Magnesium Dark green vegetables and bananas

Variety is Key!

Eat fruits and vegetables in a variety of different colors!

Red/Orange Red apples, cherries, oranges, strawberries,

watermelon, red/orange bell peppers, tomatoes, red chilies, cantaloupe, carrots, sweet potatoes, papaya, and pumpkin.

Variety is Key!

Yellow Apricots, mango, pineapple, corn,

spaghetti squash, yellow split peas.

Variety is Key!

Green Green grapes, green pears, broccoli,

green beans, green peas, dark lettuce, spinach, kale, bok choy, collards and other greens, green chilies (jalapeno, Anaheim, poblano, etc.).

Variety is Key!

Blue/Purple Blackberries, blueberries, plums, purple

grapes, raisins, eggplant, beets.

White Bananas, white peaches, cauliflower,

garlic, onions, mushrooms, potatoes, jicama, turnip.

Variety is Key!

Fresh, frozen, canned, or juice?

Fruits and vegetables can be: Raw or cooked Fresh Frozen Canned Dried/dehydrated Whole, cut-up, or mashed

Whole fruits or vegetables vs. juice

Whole fruits and vegetables contain fiber juice does not

Eating fruit satisfies hunger better than drinking juice.

Drinking more than the recommended amount of juice provides: excess calories increases risk of weight gain

Too much juice can cause diarrhea.

American Academy of Pediatrics

Do not introduce juice into the diet of infants before six months of age.

Do not give children juice from bottles or covered cups that allow them to drink juice easily throughout the day.

Do not give infants juice at bedtime.

Recommendations for children concerning juice

Limit fruit juice to ½ to ¾ cup per day for children 1-6 years of age.

For children 7-18 years of age, limit juice to 1 – 1 ½ cups per day.

American Academy of Pediatrics Recommendations for children concerning juice

Encourage children to eat fruit rather than juice to meet their recommended daily fruit intake.

When choosing juice, choose pasteurized juice. Unpasteurized juice may contain harmful

bacteria.

American Academy of Pediatrics

Recommendations for children concerning juice

Money Saving Tips

Money Saving TipsBuy fresh vegetables or fruits that are in season. They taste best and have the most nutrients when they are in season.

Winter Oranges, pears, grapefruit, cauliflower, avocados, broccoli, cabbage,

squash, and sweet potatoes.

Spring Apricots, asparagus, berries, peas, spinach, strawberries, and sweet

peppers.

Summer Berries, beets, corn, melons, mangos, green beans, dark leafy greens,

peaches, plums, chili peppers and watermelon.

Fall Apples, beets, figs, cranberries, grapes, pumpkin, rutabagas, and turnips.

Check prices at local farmers markets Sometimes vegetables and fruits are cheaper at

these markets in season.

Some farmers markets accept SNAP benefits.

Check store specials and flyers for sales.

Buy plain frozen vegetables instead of vegetables in sauces.

Money Saving Tips

Money Saving Tips

Buy frozen juice concentrate instead of fresh or canned juices.

Buy store brands instead of national brands.

Prepare it yourself - washed, sliced, chopped, and/or shredded fresh vegetables and fruits cost more.

Storage of Vegetables and Fruits

Vegetable or Fruit Storage Method

Onions, potatoes, sweet

potatoes

Store in a cool, dark place.

Bananas and tomatoes Store at room temperature.

Other vegetables and fruits Store in the lower refrigerator

drawers.

Leftover cooked or cut up

vegetables and fruits

Cover and store in the refrigerator;

use within 3-5 days

Cooking Vegetables and Fruits

Cooking Vegetables and Fruits Baking

Using gentle heat to cook in the oven to remove natural moisture and concentrate the flavor. Squash, potatoes, onions, apples, and pears are all examples of

fruits and vegetables that can be baked.

Boiling Cooking in boiling water.

Grilling Cooking on a rack over hot coals or another heat source.

Roasting Cooking in an uncovered pan in an oven for a well-browned

exterior and moist interior.

Cooking Vegetables and Fruits

Microwaving Cooking or heating food in a microwave oven

Steaming Cook in the steam of boiling water or other liquid. Works well for keeping the nutrients in the food source.

Stir-frying Fast frying quickly over very high heat with a small

amount of oil or water while constantly stirring. Preserves the natural color, flavor, and texture of the

foods.

Your Turn!Preparing Vegetables

What are some of your favorite vegetables?

What are some of your favorite ways to prepare vegetables?

If you have kids, what is your kids’ favorite type of vegetable and preparation method?

Keeping Fruits & Vegetables Safe

Keeping Fruits & Vegetables Safe

Wash all vegetables in cool water, but do not use soap or bleach.

Scrub all vegetables and fruits that have tough skins with a produce brush to remove dirt.

This includes vegetables and fruits that will have their skins removed (cantaloupe, potatoes, squash).

The knife may transfer the dirt inside when the product is cut.

Keeping Fruits & Vegetables Safe

Improper storage of potatoes can lead to green spots due to light exposure.

Remove these spots before cooking as they are unsafe to eat.

To prevent green spots, store potatoes in a cool, dark place.

Keeping Fruits & Vegetables Safe

Unpasteurized Juice

Juice is typically pasteurized in the U.S. to kill harmful bacteria that may make people sick.

The FDA requires a warning label on these unpasteurized juices.

The Food and Drug Administration (FDA) recommends avoiding unpasteurized juice and raw sprouts for the following

reasons:

Raw Sprouts (e.g., mung bean, alfalfa, clover, radish)

Raw sprouts have been identified as a potential source for foodborne illness.

Cook all sprouts and remove any raw sprouts from sandwiches and salads.

Keeping Fruits & Vegetables SafeThe Food and Drug Administration (FDA) recommends

avoiding unpasteurized juice and raw sprouts for the following reasons:

BENEFITS OF THIS CLASS!

Learn how to increase the amount of vegetables your children eat.

Learn how to save money on fruits and vegetables year round.

Learn how to prepare tasty fruit and vegetable dishes the whole family will love!