children nutrition - fruit and veggie fun for every season

8/9/2019 Children Nutrition - Fruit and Veggie Fun for Every Season

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Fruit and Veggie Fun for Every Season

Not only are fruits and vegetables nutritious, delicious and come in lots of varieties and forms, but they also

provide many health benets. They are important for every age group. Preparing and eating more of them

really does matter, both now and in the future. Fruits and veggies are full of nutrients like vitamin A, vitamin

C and ber. Other benets include weight control and decreased risk of stroke, heart disease and certaincancers. Because of these known health benets, the 2005 Dietary Guidelines for Americans recommend that fruits and

veggies be eaten every day as part of a balanced diet. Offering a total of3 cups of fruits and veggies each day should

meet the needs of most young children. This can be broken down into 1 cups of fruits and 1 cups of veggies each day.

The Dietary Guidelines also recommend offering dark green and orange veggies and orange fruits more often than other

varieties, due to their benecial compounds called antioxidants.

Fruit and Veggie Fun for Every Season was developed to help you teach the young children in your life about the impor-

tance of eating fruits and veggies every day. Fruits and veggies bring to young children a rainbow of bright colors, fun

shapes and unique textures from which to learn.

This booklet includes:

1. Tips for buying, storing and xing in-season fruits and

veggies.

2. Simple and fun recipes that children

can help prepare. For more recipes

and tips using fruits and veggies,

visit www.5aday.gov.

3. Activity pages for children and adults

to work on together.

4. Ideas for ways that adults can help children enjoy the

many wonderful tastes of fruits and veggies.

5. Information on produce grown in North Carolina and

the seasons that they are available.

6. A list of county fairs where you can learn more aboutNorth Carolina-grown produce.

Young children are at the perfect age to learn about

healthy eating and preparing food. Learning about fruits

and veggies is easy and fun, and the health benets will

last a lifetime.

Here are some things that children can do at different

ages:

3-year old children can:

Use a table knife to spread peanut butter. Show your

child how to hold the knife.

Stir or mix wet and dry ingredients together, like pan-

cake mix.

Mix salad ingredients together in a large mixing bowl.

A damp cloth under the bowl can help to keep it from

slipping.


Peel oranges or hard-cooked eggs.

Mash foods like beans with a fork for a dip, or eggs for

egg salad. Roll food into a ball, like meatballs.

Knead dough.


Use a table knife for cutting soft foods, like cooked

potatoes or bananas.


4/20

SpringBuyStoreFixEnjoy!

Broccoli

Buying it

Look for rm stalks with deep green or purplish-green heads that are tightly packed.

Avoid broccoli heads that are light green or with soft, slippery, water-soaked spots on the bud cluster.

Storing it

Store broccoli unwashed, in an open plastic bag, and place in the crisper drawer of the refrigerator. Rinse just before use.

Use broccoli a day or two after purchasing.

Fixing it

Wash broccoli just before use. Steam in the microwave or on the stovetop with a little broth or water.

Cooked broccoli should be tender enough to be pierced with a sharp knife and still remain crisp and bright green in color.

Strawberries

Buying them

Look for berries with a full red color, bright, rm esh, and the stem still attached. Strawberries should be dry and clean.

Avoid strawberries with uncolored or large seedy areas, a shrunken appearance or softness, and mold.

Storing them

Store strawberries in the crisper drawer of the refrigerator. Keep them unwashed and covered with plastic wrap in the

original container or in a shallow pan lined with paper towels. Rinse just before use.

Use fresh strawberries within one week of purchase.

Strawberries can be frozen. Freeze them unwashed and completely dry in a single layer on a cookie sheet. Once frozen,

move them to a plastic bag or freezer container. Frozen strawberries will last about 10 months to 1 year.

Fixing them

Wash and cut leaves of strawberries just before use. To remove the entire core (hulling), push a plastic drinking straw

from the bottom of the strawberry straight through and out the top.

Strawberries are great eaten out-of-hand or sliced in a fruit salad or on your cereal or pancakes in the morning.

Try blending chopped strawberries with other types of fruit, milk or yogurt, and ice to make a delicious, healthy smoothie.

Adapted from USDAs How to Buy Fresh Vegetables at http://www.ams.usda.gov/howtobuy/fveg.htm, How to Buy Fresh Fruits at

http://www.ams.usda.gov/howtobuy/fruit.htm and the CDCs Fruit & Vegetable of the Month calendar at http://www.5aday.gov/month/index.html.


5/20

Broccoli Soup Makes 4 servingswww.5aday.gov

INGREDIENTS:

1 cups chopped broccoli

cup diced celery

cup chopped onion

1 cup low-sodium chicken broth

2 cups fat-free milk*

2 tablespoons cornstarch

teaspoon salt

Dash pepper

Dash ground thyme

cup Swiss cheese*, grated

DIRECTIONS:

1. Place vegetables and broth in saucepan.

2. Bring to a boil.

3. Reduce heat, cover and cook until vegetables are tender (about 8 minutes).

4. Mix milk, cornstarch, salt, pepper and thyme and add to cooked vegetables.5. Cook, stirring constantly, until soup is lightly thickened and mixture just begins to boil.

6. Remove from heat.

7. Add cheese and stir until melted.

NUTRITIONAL INFORMATION:

180 calories, 4 g fat, 11 mg cholesterol, 14 g protein, 23 g carbohydrate, 1 g ber, 336 mg sodium

Frosty Strawberry Pops Makes 8 servingswww.calstrawberry.com

INGREDIENTS:

1 pint basket fresh strawberries, washed, stems removed

1 can (5 ounces) evaporated milk*

3 tablespoons frozen orange, cranberry or pineapple juice concentrate*

DIRECTIONS:

1. In a blender container, blend all ingredients about 1 minute until smooth.

2. Pour into eight 3-ounce, wax-coated paper cups.

3. Place in shallow pan and insert a wooden craft stick or plastic spoon into the center of each.

4. Freeze until rm, about 4 hours.

5. After pops are frozen, they can be transferred to a re-sealable plastic bag for freezer storage.6. To release pops from cups, dip briey into hot water up to rim of cup.


76 calories, 2g fat, 5 mg cholesterol, 2 g protein, 15 g carbohydrate, 1 g ber, 25 mg sodium

* WIC Supplemental Food

Children may be able to help complete steps with this symbol:


6/20

SummerBuyStoreFixEnjoy!Sweet CornBuying it

Look for husks with good green color, silk-ends that are free from decay or worm injury, and stem ends that are not too

discolored or dried.

Select ears that are well-covered with plump, not-too-mature kernels.

Avoid ears with kernels that are large, lack color, are too darkly colored or appear dried.

Storing it

Store corn in the crisper drawer of the refrigerator. If the corn was purchased unhusked, keep it in its husk until ready for

use.

Use corn within ve to eight days of purchase.

Fixing it

Try grilling corn for a tasty summer treat. Grilling it in the husk helps to retain avor.

Add corn to vegetable soups, rice or tossed salads to brighten your meals.

BlueberriesBuying them

Look for dark blue berries that are plump, rm, uniform in size, dry, and free from stems or leaves.

Avoid soft, mushy or leaking berries.

Storing them

Store blueberries in the crisper drawer of the refrigerator. Keep them unwashed and covered with plastic wrap in the

original container or in a shallow pan lined with paper towels.

Use fresh blueberries within two weeks of purchase.

Blueberries can be frozen. Freeze them unwashed and completely dry in a single layer on a cookie sheet. Once frozen,move them to a plastic bag or freezer container. Frozen blueberries will last about 10 months to 1 year. Rinse just before use.

Fixing them

To reduce the amount of color streaking, stir blueberries into cake or mufn batter last. Wait to add blueberries to

pancakes until the batter has been poured on the griddle.

Try adding blueberries to vegetable or fruit salads or to smoothies.




7/20

Two-Bean and Corn Salad Makes 8 servingswww.epicurious.com

INGREDIENTS:

1/3 cup olive oil

2 tablespoons balsamic vinegar

1 teaspoon ground cumin

1 15 oz can Great Northern beans*, rinsed and drained1 15 oz can black beans*, rinsed and drained

3 celery stalks, chopped

2 cups frozen corn kernels, thawed

1 medium-size red bell pepper, chopped

1 cup chopped red onion

a cup chopped fresh cilantro

2 small jalapeo chilies, seeded, chopped (optional)

DIRECTIONS:

1. Whisk oil, vinegar and cumin in large bowl to blend.

2. Add remaining ingredients and toss to coat.

3. Season salad with salt and pepper.4. Let stand at least 1 hour and up to 4 hours, tossing occasionally.


169 calories, 9 g fat, 0 mg cholesterol, 4 g protein, 21 g carbohydrate, 5 g ber, 237 mg sodium

Melt In Your Mouth Blueberry Bars Makes 16 barswww.agr.state.nc.us

INGREDIENTS:

cup butter or margarine cup sugar

2 eggs*

1 teaspoon vanilla

cup 1% low-fat milk*

1 cups self-rising our

teaspoon cinnamon cup rolled oats*

1 cup fresh blueberries, rinsed

cup brown sugar

Topping:

1 cup confectioners sugar

3 or 4 teaspoons 1% low-fat milk*DIRECTIONS:

1. Cream butter and sugar.

2. Add eggs and beat well.

3. Add vanilla and milk. Mix well.

4. Add our, oats and cinnamon. Mix well.

5. Add blueberries and stir with spoon.6. Pour batter into a greased 9x9-inch pan.

7. Sprinkle cup brown sugar over batter.

8. Bake at 325 F for about 30 to 40 minutes.

9. To make topping, gradually stir the milk into the confec-

tioners sugar until smooth.

10. Let the bars cool and then drizzle with topping.

This bar freezes well.


192 calories, 7 g fat, 43 mg cholesterol, 3 g protein, 30 g carbohydrate, 0.8 g ber, 208 mg sodium




8/20

Sizing Up SeedsThe seeds of fruits and veggies come in all different sizes. Draw a line between the fruits and veggies

with matching seeds. Color the fruits and veggies when you are done!

Which fruit or veggie has small seeds

inside just like an apple?

Strawberries

Which fruit or veggie has teeny, tiny

seeds inside like a kiwi?

Pear

Which fruit or veggie has big seeds

inside just like a watermelon?

Avocado

Which fruit or veggie has a pit

just like an apricot?

Pumpkin

Answers:Apple/Pear,Kiwi/Strawberry,Watermelon/PumpkinandApricot/Avocado


9/20

Diving for Fruit and

Veggie TreasureCount the number of each fruit and veggie

you can put in your Outer Banks treasure

chest. Then, color your fruit and veggie

treasure!


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Color a Corn Ear!Corn is a true power plant. It begins as a tiny seed and can grow to the height of an elephant! There are 500 to

1000 kernels of corn on each ear. Now thats a lot of seeds!

Learn more about the parts of a corn ear from the picture below. Color the parts when you are done.

Kernels

Kernels are the seeds

of corn. The kernels of corn

we eat in North Carolina can

be yellow, white or yellow

and white.

Silks

Silks are the

femaleowerof

corn. They are pale

yellow, but turn

brown when the

corn is ready to be

picked.

Ear leaf

Ear leaves protect and

feed the corn plant.

They are green.

Can you name some

foods that we eat that

have corn in them?

PossibleAnswers:CornBread,CornFlakes,CornTortillas,GritsandPopcorn


11/20

Can you fnd 5

kinds of North

Carolina fruits

and veggies

hidden in thispicture?

Answers:Apple,Broccoli,Corn,StrawberryandZucchini

Finding Fruits and Veggiesin the Mountains


12/20

FallBuyStoreFixEnjoy!

Collard Greens

Buying them

Look for leaves that are fresh, young, tender, free from defects, and that have a good, healthy green color.

Avoid leaves with coarse, brous stems, yellowish-green color, softness, a wilted appearance or evidence of insects.

Keeping them

Store greens unwashed in the refrigerator, either in the crisper drawer or in a plastic bag with holes in it.

Rinse just before use. Use greens within two days of purchase.

Fixing them

Before using greens, remove any wilted or yellow leaves, dunk into a bowl of tepid water a few times and drain.

Greens are traditionally boiled or simmered very slowly with a piece of ham hock for an extended period of time until soft.

Greens can also be steamed, microwaved or sauted.

To decrease the bitterness of greens, blanch them in boiling water for about one minute prior to cooking. Greens can then

be added to various dishes like soups, salads and stews.

Grapes

Buying them

Look for grapes that are well-colored, plump, and rmly attached to the stem.

Avoid soft, wrinkled or leaking grapes, or bunches with stems that are brown and brittle.

Avoid bunches with bleached areas around the stem ends.

Keeping them

Store grapes unwashed in a covered container or plastic bag within the crisper drawer of the refrigerator. Rinse just

before use. Use grapes within two to three days of purchase.

Fixing them

Grapes are great simply eaten out-of-hand or added to fruit salads, yogurt, cheese platters, and pasta or chicken salads.

Try freezing grapes for an easy, delicious frozen treat!




13/20

Collard-Green Quiche Makes 8 servingswww.cooks.com

INGREDIENTS:

1 (9 inch) unbaked pie crust a cup nely chopped onion

4 large eggs*, room temperature 1 cup reduced-fat cheddar cheese*, shredded

1 cup reduced-fat sour cream 2 cups chopped cooked fresh, frozen (or leftover)

teaspoon salt collard greens, squeezed dry

teaspoon ground black pepper cup chopped fresh or canned mushrooms

1 teaspoon dried oregano cup chopped bell pepper

DIRECTIONS:

1. Heat oven to 350 F. 6. Pour egg mixture over veggies.

2. Bake pie crust about 8 minutes; set aside. 7. Sprinkle with remaining cheese.

3. In large bowl, lightly beat eggs, sour cream, 8. Bake 40 to 50 minutes or until knife inserted

salt, pepper, oregano and onion; set aside. in center comes out clean.

4. On bottom of crust, sprinkle cup cheese. 9. Let stand approximately 10 minutes before cutting.

5. Add greens, mushrooms, bell pepper.

NUTRITIONAL INFORMATION:214 calories, 13 g fat, 125 g cholesterol, 10 g protein, 12 g carbohydrate, 0.3 g ber, 389 mg sodium

Peanut Butter and Grape Muffins Makes 12 muffinswww.tablegrape.com

INGREDIENTS:

2 cups our

teaspoon salt

1 teaspoon baking powder

cup sugar cup butter or margarine, melted

cup crunchy peanut butter*

2 eggs*

1 cup 1% low-fat milk*

1 cup seedless grapes

cup grape jelly, stirred

DIRECTIONS:

1. Preheat oven to 350 F. 7. Fold in the grapes.

2. Line mufn tin with 12 paper mufn cups. 8. Spoon the batter into the prepared mufns cups and top

3. Sift together the our, salt and baking powder. with a teaspoon of grape jelly.

4. In another bowl, add the sugar, melted butter, peanut 9. Bake in the preheated oven until the mufns arebutter and eggs and mix until well combined. golden brown, 14-16 minutes.

5. Add in the dry ingredients and the milk. 10. Cool before serving.

6. Stir until evenly moistened. Do not over-mix.

The batter will be slightly lumpy.


286 calories, 14 g fat, 53 mg cholesterol, 6 g protein, 35 g carbohydrate, 1.4 g ber, 311 mg sodium




14/20

WinterBuyStoreFixEnjoy!Sweet Potatoes

Buying them

Look for rm sweet potatoes with smooth, bright, uniformly colored skins that are free from signs of decay.

Avoid sweet potatoes with worm holes, cuts, grub injury, wrinkles, sprouts or any other defects which penetrate the skin.

Keeping them Store sweet potatoes unwashed in a cool, dry place such as a cellar, pantry or garage. Never store sweet potatoes in

the refrigerator. Wash just before use.

Use sweet potatoes within one week of purchase if stored at room temperature. If stored in a cool, dry place, they will

keep for up to a month or longer.

Fixing them

Sweet potatoes can be baked. Simply pierce with a fork, place potatoes on a pan, and cook at 375 F for 45 minutes

until tender.

Microwaving sweet potatoes is a quick alternative to baking. Pierce with a fork, place them on a paper towel, and

cook on high for ve to nine minutes (for 2 sweet potatoes).

Sweet potatoes can be added to soups, casseroles, puddings, baked goods or as a substitute for white potatoes inyour favorite recipes.

Apples

Buying them

Look for rm, crisp, well-colored apples.

Avoid overripe apples (yield to slight pressure) and those affected by freeze (bruised areas).

Keeping them

Store apples unwashed in a plastic bag in the crisper drawer of the refrigerator. Apples can be washed with soap and

rinsed with water just before use. Use apples within six weeks of purchase.

Fixing them

Prepare apple dishes just before serving to reduce browning. Already-cut apples can be protected from browning by

dipping them in a solution of one part lemon juice and three parts water.

Apples are great eaten out-of-hand for a snack or baked with a touch of cinnamon. Try chopped apples in your hot cereal.

Use applesauce to replace fats (oil, butter, shortening) in your baked goods to reduce the fat and calories.




15/20

Baked Sweet Potato FriesMakes 6 servingswww.sweetpotato.org

INGREDIENTS:

4 sweet potatoes

cup olive oil

Salt to taste

DIRECTIONS:

1. Preheat oven to 400 F.

2. Cut sweet potatoes into -inch thick lengthwise strips and toss with olive oil.

3. Coat a baking sheet with nonstick cooking spray and arrange potatoes in a single layer on baking sheet.

4. Bake potatoes for 15-20 minutes or until golden brown on bottom.

5. Turn potatoes over and bake about 15-20 minutes or until golden brown all over.

6. Sprinkle with salt and serve.


166 calories, 9 g fat, 0 mg cholesterol, 1 g protein, 22g carbohydrate, 3 g ber, 30 mg sodium

Sweetened Apple Oatmeal Makes 1 servingwww.bestapples.com

INGREDIENTS:

cup diced apple

a cup apple juice*

a water

c teaspoon cinnamon

c teaspoon nutmeg

c teaspoon salt (optional)

a cup quick cooking oats*

DIRECTIONS:

1. In small pot, combine apple, apple juice, water, cinnamon, nutmeg and salt (if desired).

2. Heat to boiling.

3. Stir in oats and cook 1 minute.

4. Cover and let stand two minutes before serving.

NUTRITIONAL INFORMATION:122 calories, 2 g fat, 0 mg cholesterol, 4 g protein, 27 g carbohydrate, 3 g ber, 331 mg sodium




16/20

Learning about Fruits and Veggies

Food makes a very tasty teaching tool. As a parent, caregiver or educator, you know that most children like to

learn about new things and talk about the world around them. You can use fruits and veggies to help kids learn

new skills and concepts about nutrition and health. Try some of the fun ideas listed below!

How Foods Help Kids Stay HealthyTalk about how fruits and veggies help kids grow and be healthy. An apple a day really can help

keep the doctor away.

Talk about how munching on carrots can help you see in the dark.

Use well-known tunes and make up lyrics about the benets of fruits and veggies,

or go to a web site with fun, downloadable songs like www.dole5aday.com.

Compare and ClassifyCompare the size, color, feel, smell or taste of one fruit to another like apples and oranges. Plan a tasting party to

introduce new fruits and veggies.

Talk about the size of fruits and veggies from gigantic pumpkins, to medium-sized pears, to tiny little blueberries.

Use a annel story board with fruits and veggies or read fruit and veggie-themed stories to make a real impact.

Alike and DifferentCheck out all the ways that oranges, grapefruit, lemons and limes are alike and all the ways

that they are different.

Discuss the different ways the same fruit can be eaten. For example, apple slices, apple

juice, applesauce, dried apples and apple pie.

Plant a mini-garden to demonstrate how fruits and veggies can be alike and different fromseed to fruiting plant.

Colors and ShapesPoint out fruits and veggies that can be red (like potatoes, tomatoes and grapes) or green (like peas, lettuce and

cabbage).

Look for round items (like grapes, melons and kiwis) or tall skinny ones (like carrots, celery and asparagus).

Draw or paint pictures of favorite fruits and veggies and highlight the rainbow of colors available.

Numbers and CountingCount the number of apples put into a bag at the store or count the number of peas

in a pod.

Count how many baby carrots eaten like a bunny or how many banana slices eaten

like a monkey.

Count how many grapes or melon balls it takes to ll up measuring cups to one and a half cups

(the recommended amount of fruit for preschoolers to have each day).


17/20

Easy Ways to Enjoy Fruits and Veggies

Set a good example

Eat fruits and veggies every day yourself whether you are at home or on-the-go. Pick up a pack of dried

fruit instead of a candy bar. Comment to the children around you about how good your snack is. Get

excited about how good veggies look, smell and taste, and they just might give them a try, too!

If you make it they will come

The more visible you make fruits and veggies to children, the more likely they are to eat them. Make fruits and veggies

ready-to-eat by washing and cutting ahead of time. Then, leave fruits and veggies where kids can see them on the counte

or in clear containers in the refrigerator.

Get interactive

Have children sprinkle raisins or blueberries on cereal or yogurt or grate carrots for a salad, for

example. Get children interested by having them watch a veggie or fruit go from farm to plate. Grow

a garden, join a community garden project, or simply visit a local farm. Even childrens books about

fruits and veggies can be read to make an impact. Try your local library.

There is always something that they will like

There are so many fruits and veggies out there to choose from, and so many ways for them to be prepared! Try broccoli in

macaroni and cheese, fruit chunks in gelatin, or spinach in a tossed salad with other greens.

Give kids a choice

Take them on a grocery store tour or Farmers Market to let them see all the different shapes and

colors that fruits and veggies offer. Have children pick out a new fruit or veggie that they would like

to try. At home, have them help with the preparation. Let children decide whether to eat it and how

much to eat. Likes and dislikes change as children grow. If they dont like something the rst time,

wait a few weeks and try, try again!

Prepare unique twists on common favorites

Instead of high-fat French fries, try seasoned, baked sweet potatoes, for example. See the recipe for Baked Sweet Potato

Fries within this booklet!


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19/20

Fruits and Veggies at Your Local Fair

Check out your local fair to experience the wide variety of fruits and veggies available in North Carolina! Fairs are a great

way to let children see and taste the possibilities. County and regional fairs are typically held between August and October.For a schedule of fair dates and locations go to http://www.ncfairs.org or check your local newspaper.

Alamance County FairBurlington

Alexander County Ag. FairTaylorsville

Alleghany County Ag. FairSparta

Atlantic District Fair Assoc.Ahoskie

Avery County Ag. FairNewland

Bethware Community FairKings Mountain

Burke County FairMorganton

Cabarrus County Ag. FairConcord

Caldwell County Ag. FairLenoir

Cape Fear Fair & ExpoWilmington

Central Carolina FairGreensboro

Chatham County Ag. & Ind. FairPittsboro

Cherokee Indian FairCherokee

Chowan County Regional FairEdenton

Cleveland County FairShelby

Coastal Carolina Fair & ExpoNew Bern

Columbus County Ag. FairWhiteville

Cumberland County FairFayetteville

Davidson County Ag. FairLexington

Dixie Classic FairWinston-Salem

Drexel Community FairDrexel

Halifax-Northampton Ag. FairRoanoke Rapids

Haywood County FairWaynesville

Hickory American Legion FairHickory

Iredell County Ag. FairStatesville

Lee County Ag. FairSanford

Lenoir County FairKinston

Macon County Ag. FairFranklin

Moore County Ag. FairCarthage

N.C. Mountain State FairFletcher

North Carolina State FairRaleigh

Onslow County FairJacksonville

Pitt County American Legion Ag.Fair

Greenville

Richmond County FairHamlet

Robeson Regional Ag FairLumberton

Rocky Mount Ag. FairRocky Mount

Rowan County FairSalisbury

Stanly County FairAlbemarle

Stokes County FairKing

Surry County FairMount Airy

Vance County FairHenderson

Warren County FairWarrenton

Wayne Regional Ag. FairGoldsboro

Wilkes County Ag. FairNorth Wilkesboro

Wilson County FairWilson


20/20

State of North Carolina

Department of Health and Human Services

Division of Public Health

Leah Devlin, DDS, MPH, State Health Director

Nutrition Services Branch

www.ncdhhs.gov

www.nutritionnc.com

In accordance with Federal law and U.S. Department of Agriculture policy, these institutions are prohibited from

discriminating on the basis of race, color, national origin, sex, age or disability.

To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W.,

Washington, D.C. 20250-9410 or call 800.795.3272 (voice) or 202.720.6382 (TTY).

USDA is an equal opportunity provider and employer.

2/07

children nutrition - fruit and veggie fun for every season

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