Mix and Match Your Fruits and Veggies

Materials• Roomtomovearound• Desks/tablesforstretching

Discussion1. Discuss the benefits of eating fruits and vegetables.Fruitsandvegetablesaresourcesof:

• vitamins,• minerals,and• dietaryfiber.

Fruitsandvegetablesarenaturally:• lowinfat,saturatedfat,transfat;• lowinsodium,and• cholesterol-free.

Fruitsandvegetableshelpboostimmunityandpreventchronicdiseasessuchas:

• heartdisease,• stroke,and• somecancers.

Consequencesoflowfruitandvegetableintakeinclude:• overweight/increasedriskofbeingoverweight,• increasedriskofhighbloodpressure,and• increasedriskofdiabetes.

2. Talk about the different forms in which fruits and vegetables can be purchased. These include:• fresh,• frozen,• canned,• dried,and• juice.

3. Discuss various ways to prepare vegetables.• Raw—dipinlow-fatdressingorhummus.• Steam—toretainnutrients.• Microwave—frozenvegetablesforaquicksidedish.• Boil—easytolosenutrients.• Stir-fry—vegetablesandmeatsinasmallamountofvegetableoil.• Grill—tohelpretainnutrients.• Bake—addvegetablestopizzaorquesadillas.

4. Discuss major nutrients provided by fruits and vegetables.Vitamin A:Keepseyesandskinhealthy;protectsagainstinfections.WhatisyourfavoritevitaminA-richvegetable?Examplesmightbesweetpotato,carrot,andbutternutsquash.Vitamin C:Helpshealcutsandwounds;keepsteethandgumshealthyNamethreefruitshighinvitaminC.Forexample,lemon,kiwi,andstrawberry.Folate:Reducesriskofbrainandspinalcorddefectsduringpregnancy;formsredbloodcells.Whichfruitsandvegetablesaregoodsourcesoffolate?Examplesincludeavocado,broccoli,andcitrus.

Learner ObjectivesParticipantswillbeableto:

• discussthebenefitsoffruitsandvegetablesindiet;

• discussvegetablepreparationmethods;

• identifythenutrientsassociatedwithfruitsandvegetables;and

• identifyonegoaloractionrelatedtoincreasingfruitandvegetableintake.

2 K-State Research and Extension — Mix and Match Your Fruits and Veggies

Potassium:Helpsmaintainahealthybloodpressure.• Whichvegetablesaregreatforyourheart?Answer:Vegetableshigh

inpotassiumincludebroccoli,sweetpotatoes,andtomatoes.Fiber:Aidsindigestion.

• Shouldyouincreaseyourfiberintakequicklyorslowly?Answer:Slowlyincreaseyourfiberintaketominimizegastrointestinalupset.

5. Compare the tables below.FRUITS

Group Age Daily Recommendation

Children2 to 3 years old 1 cup4 to 8 years old 1 to 1½ cups

Girls9 to 13 years old 1½ cups14 to 18 years old 1½ cups

Boys9 to 13 years old 1½ cups14 to 18 years old 2 cups

Women

19 to 30 years old 2 cups31 to 50 years old 1½ cups

51+ years old 1½ cups

Men19 to 30 years old 2 cups31 to 50 years old 2 cups

51+ years old 2 cups

6. Encourage fruits and vegetables from a rainbow of colors.• Red—tomato,strawberry,cranberry• Darkgreen—spinach,broccoli,lettuce• Yellow—butternutsquash,lemon,corn• Blue—blueberry• Purple—eggplant,grape,prune• White—cauliflower,banana,garlic• Orange—orange,carrot,papaya

7. Make a complete meal with vegetables and fruit. • Chicken,greenbeans,andpeaches• Pork,corn,andlimabeans• Leanbeef,broccoli,andcheese

Saveyourfruitforasweettreatafterdinner.• Frozenfruitcup• Strawberriesandlightwhipcream• Fruitpiecesinsugar-freegelatin

8. Discuss the benefits of stretching.• Reducesstress.• Helpspreventinjury.• Increasesflexibility.• Increasescirculation.

Getupandmovetothe“GoBananas”songDidsomebodysaybananas?Bananasoftheworldunite!Peelbananas,peel,peelbananasPeelbananas,peel,peelbananasEatbananas,eat,eatbananasEatbananas,eat,eatbananasGobananas,go,gobananasGobananas,go,gobananas

Peeltotheleft,Peeltotheright,Peeldownthemiddleand“UGH”takeabite.

VEGGIESGroup Age Daily Recommendation

Children2 to 3 years old 1 cup4 to 8 years old 1 ½ cups

Girls9 to 13 years old 2 cups14 to 18 years old 2½ cups

Boys9 to 13 years old 2½ cups14 to 18 years old 3 cups

Women

19 to 30 years old 2½ cups31 to 50 years old 2½ cups

51+ years old 2 cups

Men

19 to 30 years old 3 cups31 to 50 years old 3 cups

51+ years old 2½ cups

K-State Research and Extension — Mix and Match Your Fruits and Veggies 3

ILoveMeStretchStandingwithyourlegsslightlyapart,crossyourarmsinfront,gentlyreachasfaraspossiblebehindyourshouldersandgiveyourselfthebiggesthugyoucan!Holdfor10secondsandrelease.Thisisagoodstretchtodoanytime!

DeskStretchHoldontothedeskwithonefoot12inchesbehindtheotherfoot.Slowlymoveyourhipsforward,keepingtheheelofthebacklegflatontheground.Youshouldfeelaslightstretchinthecalfmuscles.Keepyourheadupandbackstraight.Holdfor10secondsandrelease.Repeatwiththeotherleg.

TreeLimbStretchStandtallasifyouwereatree,withonearmoutinfrontofyouasifitwereatreelimb.Withyourotherarm,gentlybringtheelbowofthelimbarmacrossyourchesttowardtheoppositeshoulder.Holdfor10secondsandrelax.Repeatwiththeotherarm.

ButterflyStretchSitonthefloorwiththesolesofyourfeettogether.Gentlymoveyourupperbodyforwarduntilyoufeelaslightstretchinthegroinarea.Keepheadupandbackstraight.Holdfor10secondsandrelease.

FlamingoStretchThisstretchlookslikeaflamingobirdthatstandsononeleg.Holdontothebackofachairandbendonelegupbehindyou.Reachbackandholdtheanklewithyourfreehand;slowlyandgentlypullittowardyourbuttocks.Holdfor10secondsandrelease.Repeatwithotherleg.

Rememberto:• Stopitifyoufeelanypain.• Holdeachstretchsteadily—

nobouncing!• Breathenormally.

Activities to Increase Flexibility

4 K-State Research and Extension — Mix and Match Your Fruits and Veggies

Resource Sheet

Sweetandnutritiousfruitandvegetablesnacks:• Fruitpops:Freezepureedfruitorjuiceinicecubetraysorpapercups

withwoodensticks.• Frozenbananas:Pushawoodenstickintohalfofapeeledbanana,

dipthebananainyogurtoralightcoatingofchocolatesyrup,thenincrunchycornflakes.Wrapandfreeze.

• Frozenchips:Slicebananasintothinrounds.Spreadthemflatonabakingpanandcover.Freezeandservefrozenasafunsnack(canalsouseseedlessgrapesorberries).

• Frugurt:Toparainbowofcut-upfruitwithlow-fatyogurt.• Fruitsmoothies:Blendfat-freefrozenyogurtwithmixedfruit

(strawberry,mango,andpeaches),orangejuice,andice.• Antsonalog:Celerystickswithpeanutbutterandraisinsontop.• Carrotsticksandpeapodswithlightranchdressing.

K-State Research and Extension — Mix and Match Your Fruits and Veggies 5

Tipstoconsumemorefruitatmeals:

•Atbreakfast,topyourcerea

lwithbananasorpeaches;add

blueberriestopancakes;drink100%orangeorgrapefruitjuice.

Or,tryafruitmixedwithlow-fatorfat-fr

eeyogurt.

• Atlunch,packatangerine,banana,orgrapes,orchoosefruitsfrom

asaladbar.Individualcontainersoffruitssuchaspeachesorapple-

sauceareeasyan

dconvenient.

• Atdinner,addcrushedpineappletocoleslaw,orincludemandarin

orangesorgrapesinatossedsalad.

•MakeaWaldorfsalad,withapples,cel

ery,walnuts,anddressing.

• Trymeatdishesthatincorporatefruit,suchaschickenwithapricots

ormangochutney.

• Addfruitsuchaspineappleorpeachestokabobsaspartofa

barbecuemeal.

• Fordessert,havebakedapples,pears,o

rafruitsalad

.

6 K-State Research and Extension — Mix and Match Your Fruits and Veggies

Tipstoconsumemorevegetablesatmeals:• Plansomemealsaroundavegetablemaindish,suchasavegetable

stir-fryorsoup.Thenaddotherfoodstocomplementit.

• Tryamaindishsaladforlunch.Golightonthesaladdressing.

• Includeagreensaladwithyourdinnereverynight.

• Shredcarrotsorzucchiniintomeatloaf,casseroles,quickbreads,

andmuffins.• Includechoppedvegetablesinpastasauceorlasagna.

•Orderaveggiepizzawithtoppingssuchasmushrooms,green

peppers,andonions,andaskforextraveggies.

• Usepureed,cookedvegetablessuchaspotatoestothickenstews,

soups,andgravies.Theseaddflavor,nutrients,andtexture.

•Grillvegetablekabobsaspartofabarbecuemeal.Trytomatoes,

mushrooms,greenpeppers,andonions.

K-State Research and Extension — Mix and Match Your Fruits and Veggies 7

Worksheet

Listsomebenefitsofconsumingfruitsandvegetables.______________________________________________________________________________________________________

Howmanyservingsoffruitdoyouneedeachday?_____________________________

Howmanyservingsofvegetablesdoyouneedeachday?__________________________________

OrangeanddeepyellowfruitsandvegetablesarehighinvitaminA.Listthreefruitsandvegetablesfromthiscategory.____________________________________________________________________________________________________________

WhatistheroleofvitaminC?______________________________________________________________

Nametwowaysyoucanincreaseyourfruitandvegetableconsumptionatmealtime.____________________________________________________________________

Whyisitimportanttostretch?________________________________________________________________________________________________

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Kansas State University Agricultural Experiment Station and Cooperative Extension Service

MF3005 November 2013K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension Work, Acts of May 8 and June 30, 1914, as amended. Kansas State University, County Extension Councils, Extension Districts, and United States Department of Agriculture Cooperating, John D. Floros, Director.

Brandnamesappearinginthispublicationareforproductidentificationpurposesonly.Noendorsementisintended,noriscriticismimpliedofsimilarproductsnotmentioned.

PublicationsfromKansasStateUniversityareavailableat: www.ksre.ksu.eduPublicationsarereviewedorrevisedannuallybyappropriatefacultytoreflectcurrentresearchandpractice.

Dateshownisthatofpublicationorlastrevision.Contentsofthispublicationmaybefreelyreproducedforeducationalpurposes.Allotherrightsreserved.

Ineachcase,creditTandalayoKidd,Ph.D.,R.D.,LPN,associateprofessor,humannutrition,Mix and Match Your Fruits and Veggies,KansasStateUniversity,November2013.

Kansas School Wellness Policy Model Guideline — Nutrition EducationClassroom: Middle-High School

Requirements achieved in this lesson:

Basic, Advanced, and Exemplary

Basic Advanced ExemplaryAtleast25percentofnutritioneducationinvolveshands-onactivitiesthatengagestudentsinenjoyable,developmentallyappropriate,culturallyrelevant,participatoryactivities.

Atleast50percentofnutritioneducationinstructioninvolveshands-onactivitiesthatengagestudentsinenjoyable,develop-mentallyappropriate,culturallyrelevant,participatoryactivities.

Topic Basicnutrientrequirementsforvegetables

Kansas School Wellness Policy Model Guideline — Physical ActivityPhysical Activity Throughout the Day

Requirements achieved in this lesson:

Basic, Advanced, and Exemplary

Basic Advanced ExemplaryClassroomhealthreinforcestheknowledgeandself-managementskillsneededtomaintainaphysicallyactivelifestyleandreducetimespentonsedentaryactivities,suchaswatchingtelevision.

Whencircumstancescallforstudentstoremainindoorsandinactivefortwoormorehours,thestudentsaregivenperiodicbreaksduringwhichtheyareencouragedtostandandbemoderatelyactive.

Classroomteachersprovideshortphysicalactivitybreaksbetweenlessonsorclasses,asappropriate.Opportunitiesforphysicalactivityareregularlyincorporatedintoothersubjectareas.(e.g.,science,health)

ReferencesChooseMyPlate:http://www.choosemyplate.gov/Complete Food and Nutrition Guide,3rdEdition,2006,R.L.DuyffEmpowering Youth with Nutrition and Physical Activity,2007,USDATeamNutrition;teamnutrition.usda.gov/ resources/empoweringyouth.htmlFruitsandVeggies:MoreMatters:http://www.fruitsandveggiesmorematters.org/K.N.A.C.K.Online PotassiumRichFoods:http://www.buzzle.com/articles/potassium-rich-foods-list-of-foods-high-in-potassium.htmlAnswerKey1.Increasevitamins,minerals,anddietaryfiberintake;boostimmunity;preventchronicdisease.2.Atleast2cupsatyourage.3.Atleast1½cupsatyourage.4.Helpingwoundhealing;keepingteethandgumshealthy.5.Sweetpotato,butternutsquash,carrot.6.Drink100%fruitjuice.Trymeatdishesthatincorporatefruitsorvegetables.7.Reducestress,preventinjury,increaseflexibility,increasecirculation.

TheauthorgratefullyacknowledgesthecontributionsofCatherineMetzgar(seniorindietetics,graduatedMay2010);KyleenKrehbiel(seniorindietetics,graduatedMay2011);reviewedbyLisaFriesen,R.D.,VirginiaBarnard,MPH;

additionalreviewandeditingbyErikaBono,MPH,R.D.,andYijingLi,M.S.