HOW CAN MYPLATE HELP ME EAT MORE VEGETABLES & FRUITS? LESSON 1 HOW CAN MYPLATE HELP ME EAT MORE VEGETABLES & FRUITS?

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1 H O W C A N M Y P L AT E H E L P M E E AT M O R E V E G E TA B L E S & F R U I T S? LESSON 1 H O W C A N M Y P L AT E H E L P M E E AT M O R E V E G E TA B L E S & FRUITS?

2 HOW CAN MYPLATE HELP ME EAT MORE VEGETABLES & FRUITS? Objectives for the lesson: 1. Explain the role of vegetables and fruits as a part of MyPlate. 2. Identify the recommended number of cups of vegetables and fruits based on a 2,000 calorie diet. a. Showcase how MyPlate can be customized to reflect appropriate quantities of vegetables and fruits for different calorie needs. b. Illustrate how to achieve the recommended quantities through adding vegetables and fruits to meals and snacks. 3. Explain the health benefits of eating vegetables and fruits in a variety of colors; develop skills in recognizing measured amounts of vegetables and fruits. Materials needed for the lesson (including handouts): Lesson 1: MyPlate mini-poster Lesson 1: 10 Tips Nutrition Education Series Add More Vegetables to Your Day Lesson 1: 10 Tips Nutrition Education Series Focus on Fruits Lesson 1: What counts as one cup of vegetables? Lesson 1: What counts as one cup of fruits? General Materials List: Flip chart paper Post-it notes Index cards Markers Pens Highlighters Masking tape Name tags V.O.I.C.E. Principles Handout Participant evaluation forms

3 HOW CAN MYPLATE HELP ME EAT MORE VEGETABLES & FRUITS? Food and equipment for demonstration and sampling: 2 stalks celery (cut into sticks) 1 cup broccoli florets (fresh) 1 pint grape tomatoes 16 seedless red grapes 1 medium apple 1½ cups cantaloupe pieces 1 small container of low-fat strawberry yogurt 1 small jar of peanut butter 1 small container of hummus Small paper plates Napkins Dry measuring cups - ½ cup, 1 cup Preparation: MyPlate Focus on Vegetables and Fruits Measure out the 2 stalks of celery (cut into sticks), broccoli (1 cup), tomatoes (1½ cups), red grapes (½ cup), apple (1 cup), and cantaloupe (1½ cups) for the demonstration. Set out spreads: strawberry yogurt, peanut butter, and hummus, and small plates. Key points to review: Welcome all participants. Reintroduce yourself. Give a brief description of the program name, length of sessions, and duration of program. Include your purpose as the facilitator (i.e., to introduce ideas that are supported by research, to give them the tools to make informed decisions about areas that affect their health and nutritional needs, and to identify topics that might be covered based on the curricula used in the program). Review the V.O.I.C.E. Principles Handout.

4 HOW CAN MYPLATE HELP ME EAT MORE VEGETABLES & FRUITS? Transition: Today we will be introducing you to a variety of vegetables and fruits. We also will look at how you can choose MyPlate to select different kinds of vegetables and fruits, and how you can incorporate them into your diet. But before we start, let s talk about the importance of physical activity. Including physical activity into your day whenever possible can help you lead a healthy life. Ways you can add physical activity into your day include parking farther away from the store entrance, taking the stairs instead of the elevator, or by doing simple stretches to increase your flexibility. Teaching Note: Physical activity guidelines can be found at the following websites: Dept. of Health and Human Services: CDC: MyPlate Focus on Vegetables and Fruits Anchor Think of a vegetable or fruit you disliked as a child but that, as an adult, you now like. How did you come to like this food? Let s hear a few examples. Add Teaching Note: Distribute MyPlate mini-posters to the participants before starting this section. Vegetables and fruits are important in our diet all through life. We often hear about the importance of vegetables and fruits for children, but they are very important for adults as well. Let s take a look at how vegetables and fruits fit into our diets. MyPlate tells us the recommended types and amounts of foods people need to eat. Calories needed each day (and related amounts of food) are based on gender, physical activity level, and age. The 2,000 calorie example is a fairly typical/common example to use. You can go to to calculate your food pattern based on the calories you need. The different colors on the plate represent different groups of foods (grain, protein, etc). The color green represents the vegetable group and the color red represents the fruit group.

5 HOW CAN MYPLATE HELP ME EAT MORE VEGETABLES & FRUITS? Add: Continued These two groups make up half of your plate. Adults need about 2½ cups (with a range of 1½ to 3½ cups) of vegetables and 2 cups (with a range of 1½ to 2½ cups) of fruits per day for a 2,000 calorie diet. Vegetables and fruits are loaded with vitamins, minerals, dietary fiber, water, phytochemicals (chemicals found only in plants) and other important nutrients. In general, these foods are low in fat and calories and have no cholesterol. These important characteristics of vegetables and fruits have the potential to help people who eat large amounts of them fight chronic diseases (some cancers, heart disease, diabetes, and stroke). Eating a wide variety (including different colors) of vegetables and fruits assures that a person is getting as many of these benefits as possible. What questions do you have? For many people, including enough vegetables and fruits in their daily routine is difficult. Here are some ideas for including vegetables and fruits in foods and dishes that you might already be eating. Tips on serving vegetables and fruits: Keep a bowl of fruits such as bananas, apples, and oranges on the kitchen counter for quick snacks Keep vegetables such as carrots and celery in the refrigerator ready to eat for snacks Add fruit to cereals Use fruit for desserts or over ice cream Add vegetables to foods that the family likes (i.e. pasta sauces) Who would like to add other ideas? It s important, as we begin this series of programs on vegetables and fruits, that we spend some time talking about the importance of washing vegetables and fruits before preparing them. Because fresh vegetables and fruits are not necessarily clean when you buy them, you need to wash them under running water before preparing or serving them to your family. Every type of vegetable and fruit needs washing even things like watermelon, cucumbers, or oranges. This simple practice will help ensure that your family is eating vegetables and fruits that are as clean and food-safe as possible.

6 HOW CAN MYPLATE HELP ME EAT MORE VEGETABLES & FRUITS? Apply Teaching Note: Ask participants to gather around the demonstration table. Look at the bowls of vegetables and fruits in front of you. They contain celery, broccoli, tomatoes, red grapes, apples, and cantaloupe. Take a few minutes to consider the amount of produce in each bowl. Guess how much is in each bowl (½ cup, 1 cup, or 1½ cups). Discuss the quantities of the various vegetables and fruits in this activity. When the group has finished guessing, give them the answers: Celery ½ cup Broccoli 1 cup Tomatoes 1½ cups Red grapes ½ cup Apples 1 cup Cantaloupe 1½ cups What surprised you about the amounts? Now, let s take a look at two different handouts that discuss more about what counts as a cup. Teaching Note: Review the two handouts What Counts as One Cup of Vegetables? and What Counts as One Cup of Fruit? with participants to help them understand what counts as 1 cup of vegetables and fruits. As we go over these handouts and I answer your questions, you may sample some of the extra vegetables and fruits with the yogurt, peanut butter, and hummus. Of the spreads and dips we tried today, which is your favorite? How might your family react if you served this as a snack? Away Teaching Note: Pass out Add More Vegetables to Your Day and Focus on Fruits. The sheets that I passed out contain information about how you can add more vegetables and fruits to your diet. Using vegetables and fruits as you do now and in new ways we discussed today, how many cups of vegetables and fruits do you think you can add to your diet each day before we meet again next time? We will revisit this next week.

7 HOW CAN MYPLATE HELP ME EAT MORE VEGETABLES & FRUITS? Additional Teaching Notes:

8 Distributed as part of: Developed by: This institution is an equal opportunity provider. This material was funded by USDA s Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland s Department of Human Services and University of Maryland Extension. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression.

9 10 tips Nutrition Education Series add more vegetables to your day 10 tips to help you eat more vegetables It s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals and most are low in calories. To fit more vegetables in your meals, follow these simple tips. It is easier than you may think. 1 discover fast ways to cook Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish. 2 be ahead of the game Cut up a batch of bell peppers, carrots, or broccoli. Pre-package them to use when time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap. 3 choose vegetables rich in color Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too. 4 check the freezer aisle Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish. 5kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as reduced sodium, low sodium, or no salt added. stock up on veggies Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, Distributed as part of: Tomatoes Low Sodium 6 make your garden salad glow with color Brighten your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage, or watercress. Your salad will not only look good but taste good, too sip on some vegetable soup Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups. while you re out If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or side salad instead of the typical fried side dish. savor the flavor of seasonal vegetables Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best-in-season buys. Or visit your local farmer s market. 10 how to fix it online. try something new You never know what you may like. Choose a new vegetable add it to your recipe or look up Developed by: This institution is an equal opportunity provider. Go to for more information. This material was funded by USDA s Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland s Department of Human Services and University of Maryland Extension. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression.

10 10 tips Nutrition Education Series focus on fruits 10 tips to help you eat more fruits Eating fruit provides health benefits. People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C, and folate (folic acid). Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Any fruit or 100% fruit juice counts as a part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. 1 keep visible reminders Keep a bowl of whole fruit on the table, counter, or in the refrigerator. 2 think about taste Buy fresh fruits in season when they may be less expensive and at their peak flavor. Add fruits to sweeten a recipe. 3 think about variety Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand. 4 don t forget the fiber Make most of your choices whole or cut-up fruit, rather than juice, for the benefits that dietary fiber provides. 5 be a good role model Set a good example for children by eating fruit every day with meals or as snacks. Distributed as part of: PEACHES 6 include fruit at breakfast At breakfast, top your cereal with bananas, peaches, or strawberries; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, try a fruit mixed with fat-free or low-fat yogurt. 7 try fruit at lunch At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy and convenient. 8 experiment with fruit at dinner, too At dinner, add crushed pineapple to coleslaw, or include orange sections, dried cranberries, or grapes in a tossed salad. 9 snack on fruits Dried fruits make great snacks. They are easy to carry and store well. 10 keep fruits safe Rinse fruits before preparing or eating them. Under clean, running water, rub fruits briskly to remove dirt and surface microorganisms. After rinsing, dry with a clean towel. Developed by: This institution is an equal opportunity provider. This material was funded by USDA s Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland s Department of Human Services and University of Maryland Extension. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression.

11 What counts as one cup of vegetables? Many people need to eat cups from the vegetables group each day.* This handout shows the amount of food that counts as 1 cup of vegetables. * The amount of vegetables may vary depending on age, gender, and physical activity level of each person. 1 large sweet potato counts as 1 cup from the vegetables group 1 cup of cooked black beans counts as 1 cup from the vegetables group 12 baby carrots count as 1 cup from the vegetables group 1 cup of raw or cooked vegetables like green beans counts as 1 cup from the vegetables group 2 cups of raw leafy greens like raw spinach count as 1 cup from the vegetables group 1 cup (8 fluid ounces) of tomato or vegetable juice counts as 1 cup from the vegetables group

12 My favorite vegetables Orange Vegetables Carrots Pumpkin Sweet potato Starchy Vegetables Corn Green peas White potatoes Dark Green Vegetables Broccoli Greens (collards, mustard greens, turnip greens, kale) Spinach Romaine Dry Beans and Peas Black beans Other Vegetables Cabbage Cauliflower Green beans Green or red peppers Tomatoes Zucchini Write others here: Garbanzo beans Kidney beans Pinto beans Black-eyed peas Distributed as part of: Developed by: This institution is an equal opportunity provider. This material was funded by USDA s Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland s Department of Human Services and University of Maryland Extension. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression.

13 What counts as one cup of fruits? Many people need to eat 2 cups from the fruits group each day.* This handout shows the amount of food that counts as 1 cup of fruits. * The amount of fruits may vary depending on age, gender, and physical activity level of each person. 1 cup of chopped fruit like fruit cocktail counts as 1 cup from the fruits group 1/2 cup of dried fruit like raisins counts as 1 cup from the fruits group 1 large banana counts as 1 cup from the fruits group 1 large orange counts as 1 cup from the fruits group 32 red seedless grapes count as 1 cup from the fruits group 1 cup (8 fluid ounces) of 100% fruit juice counts as 1 cup from the fruits group

14 My favorite fruits Apple Papaya Blueberries Peach Cantaloupe Pear Grapes Pineapple Grapefruit Plums Kiwi Strawberries Mango Watermelon Write others here: Distributed as part of: Developed by: This institution is an equal opportunity provider. This material was funded by USDA s Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland s Department of Human Services and University of Maryland Extension. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression.