fruits and vegetables...garden bites 7 lesson 13 • fruits and vegetables are one of the food...

Garden Bites 7 Lesson 13

• Fruits and vegetables are one of the food groups. I should eat 2-3 cups of vegetableseach day and 1.5 cups of fruit each day. (HE 1.8.1)

• Vegetables can be further categorized as dark green, red and orange, beans and peas,starchy vegetables, and other vegetables. It’s important to eat vegetables from all ofthese categories each week. (HE 1.8.1)

• Fruit can be categorized as fresh, dried, and juiced. 1 cup of fresh/frozen or 100% fruitjuice would be considered a one cup serving, but 1/2 cup of dried fruit is considered a 1cup serving since the fruit shrinks up when dried. (HE 1.8.1)

• Painting half of our plates with color using fruits and vegetables gives us lots of nutrientswithout too many calories. (HE 1.8.4)

• Fruits and vegetables also contain fiber that will help me stay full and nutrients that willhelp me grow strong. (HE 1.8.5)

• Eating plenty of fruits and vegetables is good for my heart and bones, may protectagainst cancer, and helps me maintain a healthy weight. (HE 1.8.5)

• A good chef keeps their area clean to stay safe and organized!

Key Understandings

Fruits And Vegetables

• Print recipe, The Kitchen Beet, Fruit and Vegetable Memory Cards

• Familiarize yourself with the recipe

• Prepare the recipe ingredients

• Gather supplies for classroom cooking

• Contact your Garden Educator or Program Manager with any questions.

• Have students wash their hands

Materials

Beforehand

MATERIALS QUANTITY

Beet Ravioli recipe 1 per student

Ingredients for the recipe see recipe

Equipment for the recipe see recipe

The Kitchen Beet: Fruits & Veggies 1 per student

Fruit and Vegetable Memory Cards 1 set per group

MATERIALS QUANTITY

Introduction10 minutes

Welcome students to their thirteenth Garden Bites lesson of the year and spend time discussing some introductory questions:

• What did we learn in the last two lessons?

• What is the most unique or interesting fruit or vegetable you have ever tried?

• What fruits and vegetables do you think are the healthiest? Why?

Share this lesson’s The Kitchen Beet with the class and have students read aloud, in small groups, or individually. Check for understanding by reviewing (see Key Understandings):

• Why are fruits and vegetables an important part of a healthy diet?

• How many cups of vegetables should you eat each day?

• How many cups of fruit should you eat each day?

• What are the categories within fruits and vegetables?

• What does it mean to “paint your plate with color”?

• Are fruits and vegetables go, slow or whoa foods?

• What are the benefits of eating fruits and vegetables?

Student Activity20 minutes

Have students play Veggie-gories to see the variety of fruits and vegetables that exist and review information about each category.

Conclusion5 minutes

Have students share key parts of their table topic discussion.

Review the Key Understandings for this lesson.

Students should clean up their stations as needed.

Classroom Cooking25 minutes

Use the Beet Ravioli recipe for this lesson.

The focus of today’s cooking activity should be on working clean. Discuss the importance of cleanliness with the students. This includes hand washing, preventing food from touching dirty surfaces (like desks!), and not touching other people’s foods with your hands. Review etiquette and manners students should practice when it comes time to eat. All students should wait to eat until after the class has said the Creed and everyone has been served. Students should also practice a “no thank you” bite before deciding if they like a recipe or not.

Review the recipe with the students and discuss where each ingredient would fit on the Chef’s Plate. After all students have washed their hands, they may begin cooking. Have students divide up the tasks amongst their group members. For example, some members can put the ingredients on a skewer while others begin measuring and assembling the dipping sauce ingredients.

After the recipe is made, have the class say the Garden Bites Creed. Students can then equally distribute food among their group members and enjoy together. Have students discuss the recipe and the following table topic: How do social expectations influence your food choices and other eating practices? HE 2.8.3

The game is played in sets of 3 rounds.

Divide students into groups of 2-6 students and explain Veggie-gories to the students.

At random, call out or display one of the food categories listed below and immediately start the timer for 30- 60 seconds depending on your class and time.

• Vegetables

• Fruits

• Protein

• GrainsIn the time allotted, each player writes down a fruit or vegetable that fits that category.All players stop writing when the timer is finished. Each player, in turn, reads their list.

Players score zero points for an answer that duplicates another answer in that round and one point for an answer no other player has given.

If for some reason a player thinks someone’s answer does not fit the category a player may challenge that answer. When challenged, all players vote on the validity of that answer. If the vote is a tie, the vote of the player who is being challenged is thrown out.

To provide students with time for reflection and learning, students should categorize their lists based on the fruit and vegetable categories. For the protein category, students can guess if each example is lean or not lean.

• Vegetables: Dark Green, Red and Orange, Beans and Peas, Starchy Vegetables, and OtherVegetables

• Fruits: Fresh, Dried, Juiced

Repeat for a total of three rounds. The student with the most points in each group is the winner.

Based on the game ScattergoriesHow To Play Veggie-Gories

HOW TO PLAY VEGGIE-GORIESBased on the game Scattergories

The game is played in sets of 3 rounds.

1. Divide students into groups of 2-6 students and explain Veggie-gories to the students.

2. At random, call out or display one of the food categories listed below and immediately start the timer for 30-60 seconds depending on your class and time.

• Vegetables• Fruits• Protein (Preview of next lesson!)• Grains

3. In the time allotted, each player writes down a fruit or vegetable that fits that category.

4. All players stop writing when the timer is finished. Following the list, each player, in turn, reads their list.

5. Players score zero points for an answer that duplicates another answer in that round, and one point for ananswer no other player has given.

6. If for some reason a player thinks someone’s answer does not fit the category a player may challenge thatanswer. When challenged, all players vote on the validity of that answer. If the vote is a tie, the vote of theplayer who is being challenged is thrown out.

7. To provide students with time for reflection and learning, students should categorized their lists based onthe fruit and vegetable categories. For the protein food category, student can guess if each example is leanor not lean. This information will be covered next lesson.

• Vegetables: Dark green, Red and Orange, Beans and Peas, Starchy Vegetables, and Other Vegetables• Fruits: Fresh, Dried, Juiced

8. Repeat for a total of three rounds. The student with the most points in each group is the winner.

VCategory: Vegetables

1. Beets2. Radish3. Spinach4. Carrots5. Celery6. Pea7. Kale 8. Tomato9. Cabbage10. Greens11. Onion

12. Eggplant

Vegetables!

7TH GRADE

The Kitchen Beet: Fruits & VeggiesArticles for the Young Chef

DID YOU KNOW?In the botanical world, bananas are actually berries. The banana plant is also an herbaceous plant (rather than a tree), making the banana both a berry and an herb!

MAKE IT COUNTLook for fruits and vegetables in season at your local grocery store or farmers market. Buying seasonally is cost-friendly and gives your food the most flavor.

GET COOKINGSimply washing fruits and vegetables with cold water helps to remove many pesticide residues.

• Fruit: the products of a tree or other plant that contain at least one seed and can be eaten,often having a sweet flavor.

• Vegetable: edible plants that can be eaten, often having a savory flavor. Vegetables can comein the form of leaves, stems, bulbs, roots, or flower parts.

Vocabulary

How Many Veggies and Fruits Do I Need?Did you know that the typical American diet is only 7% fruits and vegetables, even though our Chef’s Plate recommends that we eat 50% fruits and vegetables? Let’s take a closer look at how we can up our fruit and veggie game:

• The USDA recommends 2-3 cups of veggies and 1-2 cups of fruit each day. Since one serving of fruits or veggies is half a cup (about the size of a tennis ball), this amounts to a recommended 5-7 servings of fruits and veggies per day. That means roughly 2 servings in each meal!

• Veggies and fruits are great fresh, but one good trick to be more cost-friendly is to find frozen or canned options, as long as there are no added sugars, salts or fats.

• Veggies and fruits can also be dried or juiced. One cup of fresh/frozen or 100% fruit juice would be considered a one cup serving but a 1/2 cup of dried fruit is considered a 1 cup serving since the dried fruit shrinks up when dried.

The Health Benefits1) Fruits and Veggies are High in Fiber

Although dietary fiber is edible, our bodies can’t break it down. This means fiber passes through the digestive system without being absorbed into the bloodstream. Fiber, which comes exclusively from plants can be either soluble or insoluble. Soluble fiber prolongs the emptying of the stomach which keeps us full, and causes sugar to be released and absorbed more slowly, preventing that big sugar crash. Insoluble fiber keeps the digestive system moving and helps remove toxins and balance acid levels.

Paint Your Plate with Color

Fruits and vegetables come in a rainbow of colors, flavors,

and textures. Eating a variety of fruits and vegetables of every color provides a wider range

of nutrients. Remember those handy vitamins and minerals

found in fruits and vegetables? Sometimes nutrients cluster

together by color, so the healthiest diet will have 3-4

different colors in it! We call this painting your plate with color!

Can you think of a fruit and vegetable for every color of

the rainbow?

As you can see, both types of fiber are important to a healthy diet, and the good news is that many types of foods like beans, grains and vegetables contain both types!

2) Fruits and Veggies Contain Vitamins and Minerals

Fruits and vegetables are packed full of nutrients like vitamins and minerals. This is what keeps everything inside and out from our bones all the way to our skin in top shape.

Calcium is essential for healthy teeth and bones.

Iron encourages healthy blood and helps cells divide and repair.

Manganese develops healthy bones and can even help repair broken bones.

Potassium maintains fluid balance in the body which protects the heart, brain, and nerves against chronic disease.

Vitamin A keeps your eyes and skin healthy and protects against infections.

Vitamin C boosts your immune system which keeps us from getting sick, helps heal cuts and wounds, and keeps your teeth and gums healthy.

Vitamin K keeps your heart healthy.

3) Reducing the Risk of Chronic Disease

In addition to healing wounds and fighting short-term illnesses like colds, vegetables and fruits also help prevent long-term illnesses, or chronic diseases such as diabetes, cardiovascular disease, high blood pressure, and some types of cancer. For example, one 14-year study showed that the higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Those in the study who averaged 8 or more servings of fruits and vegetables per day were 30% less likely to have a heart attack or stroke.

What are some of your favorite fruits and vegetables?

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Ravioli is a traditional Italian pasta dish, but this recipe replaces the ravioli noodle with beets. Don’t forget the greens—you can eat the beet itself as well as the delicious and nutritious leaves! Note: red beets will stain fingers, clothing, and anything they come into contact with! Bolded ingredients can be grown and harvested in your Learning Garden.

• 2 -4 beets, any variety• Parsley, 2 tablespoons• Thyme, 1 tablespoon• Goat cheese or cream cheese, 2 ounces• 1 lemon, to taste

• Harvest and wash beets, parsley, and thyme from your Learning Garden.• Mince parsley and combine with thyme and cheese in a mixing bowl.• Transfer the herb-cheese mixture into a sandwich bag and cut off the corner for easy piping.• Peel beets and slice thinly.• If time allows, salt beets and leave in fridge overnight to give them a more noodle-like texture.• Arrange of the beet slices on a clean cutting board and pipe filling onto the center.• Place the remaining beet slices on top and gentle press down on the edges.• Garnish with thinly sliced beet greens tossed with fresh lemon juice.• Serve on a napkin or on a reusable plate.

• Describe the beets. This may include the beet’s color, size, texture, or taste.• Describe the difference between the beet ravioli and

what the traditional pasta ravioli might taste like.

Beet RavioliRecipe

IngredientsRecipe makes approximately 15 tasting portions

Directions

Student Reflection

Student Notes

Equipment

Food Safety First! Cutting BoardMixing Spoon Mixing Bowl

Knife

MeasuringCups & Spoons

Standards Alignment• 7.RP.2 Recognize and represent proportional relationships between quantities. Have students

research how ANDI scores (Example: https://www. drfuhrman.com/library/andi-food-scores.aspx) are calculated and determine the strengths and weakness of this nutrient density scorebased on what they have learned about proportional relationships and ratios.

• MS-LS1-2 Use argument supported by evidence for how the body is a system of interactingsubsystems composed of groups of cells. Students can research the effect various fruits andvegetables have on our body’s systems. Students can compile what they have learned to supportan argument for how to body is a systems of interacting subsystems composed of groups of cells.Suggested resource: http://plantsforhumanhealth.ncsu.edu/healthyliving/

• SL.7.4 Present claims and findings, emphasizing salient points in a focused coherent mannerwith pertinent descriptions, facts, details, and examples; use appropriate eye contact, adequatevolume, and clear pronunciation. After students play the Food Remedy Game, have each “pair”explain why the vegetable or fruit is a good match for the patient. Each student must participatein explaining with specific examples.

Common Core State Standards 7th GradeExtension activities for the following standards are included:

• 7.RP.A.2 Recognize and represent proportional relationships between quantities.• SL.7.4 Present claims and findings, emphasizing salient points in a focused coherent manner

with pertinent descriptions, facts, details, and examples; use appropriate eye contact, adequatevolume, and clear pronunciation.

National Health Education Standards• HE 1.8.1 Classify the amount of food from each food group that a person needs each day.• HE 1.8.2 Summarize a variety of nutritious food choices for each food group.• HE 1.8.4 Explain why the recommended amount of food a person needs each day may be

different for each food groups.• HE 1.8.5 Summarize the benefits of eating plenty of fruits and vegetables.• HE 2.8.3 Explain how social expectations influence healthy and unhealthy food choices and

other eating practices and behaviors.

Health-Based Outcomes• HBO 1. Eat the appropriate numbers of servings from each food group every day.• HBO 2. Eat a variety of foods from within each food group every day.• HBO 1. Eat the appropriate numbers of servings from each food group every day.• HBO 2. Eat a variety of foods from within each food group every day.• HBO 3. Eat an abundance of fruits and vegetables every day.• HBO 4. Choose to eat whole grain products and fat-free or low-fat milk or equivalent milk

products regularly.• HBO 13. Support others to eat healthy.

TOMATO

CARROT

WATERMELON

ORANGE

STRAWBERRY

PINEAPPLE

SWEETPOTATO

SPINACH

SWEET POTATO

SPINACH

STRAWBERRY

PINEAPPLE

WATERMELON

ORANGE

TOMATO

CARROT

My main nutrients, which are vitamin A and fiber, provide healthy benefits like helping your eyes, fighting sickness,

and aiding digestion.

My main nutrients, which are vitamin A and vitamin K, provide healthy benefits like

helping your eyes, fighting sickness, and keeping your

heart healthy.

My main nutrient is vitamin C, which provides the healthy

benefit of boosting your immune system.

My main nutrients, which are vitamin C and fiber, provide

healthy benefits like boosting your immune system and

aiding digestion.

My main nutrient is vitamin C, which provides the healthy

benefit of boosting your immune system.

My main nutrients, which are vitamin C and manganese,

provide healthy benefits like boosting your immune system and developing healthy bones.

My main nutrients, which are vitamin A and vitamin C, provide healthy benefits like

helping your eyes, fighting sickness, and boosting your

immune system.

My main nutrients, which are vitamin A and fiber, provide healthy benefits like helping your eyes, fighting sickness,


Serving Size: 1/2 cup








PEAS

EGGPLANT

BROCCOLI

BLACKBERRY

ASPARAGUS

BEET

RAISINS

MUSHROOM

RAISINS

MUSHROOM

ASPARAGUS

BEET

BROCCOLI

BLACKBERRY

PEAS

EGGPLANT

My main nutrients, which are fiber and protein, provide healthy benefits like aiding digestion and helping with muscle repair and growth.

My main nutrient is riboflavin, which provides the healthy

benefit of helping your metabolism make energy.

My main nutrients, which are vitamin C and vitamin K, provide healthy benefits like

boosting your immune system and keeping the heart healthy.

My main nutrients, which are vitamin C, vitamin K, and fiber, provide healthy benefits like

boosting your immune system, keeping the heart healthy,


My main nutrients, which are fiber and vitamin K, provide healthy benefits like aiding digestion and keeping the

heart healthy.

My main nutrients, which are folate, manganese, and fiber, provide healthy benefits like aiding in cell development

and repair, developing healthy bones, and aiding digestion.

My main nutrients, which are vitamin C, fiber, protein, and

vitamin K, provide healthy benefits like boosting your

immune system aiding digestion, helping with muscle

repair and growth, and keeping the heart healthy.

My main nutrient is fiber, which provides the healthy benefit of

aiding digestion.









CAULIFLOWER ONION PARSNIP POMEGRANATE

PAINT YOUR PLATE

WITH

COLOR!Aim for 3-4 different

colored fruits and vegetables each day.

PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



POMEGRANATE

WHITE

PARSNIP

RED RED RED

ONION CAULIFLOWER


boosting your immune system, keeping the heart healthy, and

aiding digestion.

My main nutrients, which are vitamin C and fiber, provide

healthy benefits like boosting your immune system and

aiding digestion.


boosting your immune system, keeping the heart healthy,


My main nutrients, which are vitamin C and vitamin K, provide healthy benefits like

boosting your immune system and keeping the heart healthy.

Serving Size: 1/2 cup Serving Size: 1/2 cup Serving Size: 1/2 cup Serving Size: 1/2 cup

PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



ORANGEOR

YELLOW

RED

GREEN

ORANGEOR

YELLOW

ORANGEOR

YELLOW

ORANGEOR

YELLOW

GREEN GREEN

PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



PAINT YOUR PLATE

WITH



GREEN PURPLE PURPLE PURPLE

WHITEPURPLE WHITE WHITE

fruits and vegetables...garden bites 7 lesson 13 • fruits and vegetables are one of the food...

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