KNOW YOUR Nutrition LEARN HOW FOOD FUELS YOUR BODY! INCLUDES EASY RECIPES AND FUN ACTIVITIES

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1 KNOW YOUR Nutrition LEARN HOW FOOD FUELS YOUR BODY! INCLUDES EASY RECIPES AND FUN ACTIVITIES

2 This guide is designed for kids and their parents or teacher to use together. Learning about nutrition and how to cook healthy recipes can be a fun, exciting and rewarding experience. Living healthy is easy! 2

3 CONTENTS Nutrition and Nutrients 4 Kitchen Basics 6 MyPlate 10 Fruits 12 Vegetables 19 Grains 27 Protein 36 Dairy 45 Fat 53 Sugar 53 Water 54 Answers 55 RECIPES Fruit Pizza 16 Fruit Skewers 17 Wedgie Delight 18 Broccoli Potato Skins 24 Guacamole Baskets 25 Crunchy Critter 26 Black Bean Quesadillas 32 Whole-Wheat Blueberry Pancakes 33 Sesame Pasta 34 Chicken Cucumber Cups 42 Pita with Bean Spread and Tomatoes 43 Hearty Florida Cabbage Soup 44 Florida Fruit Parfait 49 Strawberry-Mango Smoothie 50 Sunshine Macaroni and Cheese 51 ACTIVITY QUESTIONS 3

4 What is nutrition? Nutrition is the study of how the foods we eat are broken down into nutrients and used in the body. Just as cars need gasoline to run, your body needs food to keep going. This does not mean just any kind of food. To be your healthiest, you need to give your body the right kinds and amounts of food. What are nutrients? Nutrients allow your body to make energy for fuel, build muscles and other body tissues and keep the body working properly. THE RIGHT FOODs = ENERGY 4

5 There are 6 types of nutrients your body needs every day to stay healthy: Nutrients Carbohydrates Proteins Lipids (Fats) *Remember there are good and bad fats, check out page 53 for more information! Water Vitamins Minerals (Such as calcium, iron, zinc, potassium and magnesium) What do they do? Produce energy to fuel your body Build and repair muscles and other body tissues Store energy in the body, protective cover for vital organs Maintains our body temperature and carries nutrients and oxygen to cells Help the cells in the body produce energy and help protect body cells from damage Help the body grow, develop and stay healthy Foods where you can find them Bread, rice, cereal, pasta, milk, fruits, vegetables Beans, beef, chicken, pork, turkey, seafood, nuts, milk and milk products Butter, peanut butter, nuts, avocados, olive and other vegetable oils Mostly fruits and vegetables Mostly fruits and vegetables Fruits, vegetables, milk and milk products, meat, seafood, nuts, whole-grain breads Energy In, Energy Out Your body needs energy in order to grow and repair itself, pump your blood, exercise and so much more! Everyone needs a different amount of energy, depending on their age, gender, size, health and how active they are. The amount of energy you get from what you eat and drink is called energy input. The amount of energy your body uses up during your daily activities is called energy output. It is important to keep energy input and output in balance. If you eat too little, there will be a greater energy output and you may lose weight. If you eat too much and do not have equal output, you may gain weight. Three of the nutrients listed to the left - carbohydrates, proteins and fats - provide energy to the body. This energy is measured in calories. Food and drink provide the calories our body needs to function properly. The more active you are, the more calories you need! To see how many calories a food contains, you can read the nutrition label printed on the food s package. 5

6 Kitchen Basics : COOKING FUNDAMENTALS Have Supervision This is the most important factor in your success. Never attempt to cook anything without asking a parent or other supervising adult for permission and help. Cut with Caution Only handle knives when you are comfortable with one and have been given proper instructions. Remember to keep knives visible when in use; never hide them in soapy dish water or wrapped in a towel. Avoid Cross-Contamination This means you should always clean food preparation utensils and surfaces, such as countertops and cutting boards before and after each use. Don t Be Spoiled Remember to keep hot foods hot and cold foods cold. Dress for Success Use pot holders and oven mitts when touching hot equipment and surfaces. Always wear closed-toe shoes in the kitchen. Keep it Clean Wash your hands before and after handling raw food products, especially when using raw meats and chicken. 6

7 Knife Skills Keep these tips in mind before using a knife: Always ask a parent or supervising adult before you use a knife. Always hold a knife by the handle and never by the blade. Always use a cutting board. Never use a knife directly on the countertop, stove or pan. Cut away from yourself. Secure the object you are cutting with your opposite hand and do not place fingertips near the blade. Remember, a sharp knife is much safer than a dull knife. GO SLOW! Take your time learning how to use a knife. Only practice will help you improve your skill and increase your confidence. CHEF S KNIFE Most versatile knife in the kitchen. Good for chopping, slicing and mincing. SERRATED KNIFE Great for slicing bread and other baked goods. PARING KNIFE Can be used for cutting, peeling and trimming. 7

8 Preparing a Recipe A recipe is a set of instructions on how to prepare a meal. Follow these simple steps before you begin cooking: 1. Read recipes all the way through. Make sure you understand and are comfortable with the instructions. 2. Make sure you have the proper cookware and kitchen tools needed to complete the recipe. 3. Make sure you have the correct amounts of the ingredients listed in the recipe. 4. Set all ingredients out on the counter in the order that you need to use them. 5. Follow instructions that ask you to do things in advance such as preheating an oven or marinating. Common Cooking Terms Bake: To cook in the oven Blend: Combining foods into one mixture Boil: To cook in a liquid that is bubbling hot Broil: To cook food directly under high heat Chill: To put in the refrigerator to cool Chop: To cut into small pieces Drain: To remove liquid by pouring through a colander or strainer Marinate: To soak a food in marinade Peel: To remove the skin or peel of a fruit or vegetable Puree: To make a thick liquid by blending food Sauté: To cook small pieces of food in oil over medium-high heat until cooked or lightly browned Sift: To put a fine, loose or powdery substance through a sieve to remove lumps Simmer: To cook in a pot over medium heat to just barely bubbling Steam: To cook food by heating it in steam from boiling water Whip: To use a whisk to combine ingredients or stir vigorously 8

9 Setting the Table Setting the table is a part of presenting the meal. Practice this simple table setting at home: 1. Dinner fork 2. Napkin 3. Dinner plate 4. Dinner knife 5. Spoon 6. Drinking glass

10 MyPlate 10

11 WHAT IS MYPLATE? It is important to eat a variety of foods from each food group every day to get all of the nutrients you need to grow up strong and healthy. MyPlate is an easy guide that shows you how to make a healthy plate by choosing healthy foods from the five food groups including: fruits, vegetables, grains, protein and dairy. Each of the five sections of MyPlate represents a different food group. Notice that some sections of the plate are bigger than others to show that you should eat more foods from those groups and fewer foods from groups in the smaller sections. TIP Each food group on MyPlate is grouped together by the similar nutrients that it contains. For example, foods in the dairy group are great sources of calcium, protein, potassium and magnesium. CHOOSEMyPlate.GOV 11

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13 FRUITS Fruits contain many essential nutrients that are often underconsumed including vitamins A and C and potassium. Most fruits are also a good source of fiber and are low in fat, sodium and calories. Vitamin A Vitamin A is needed to keep the eyes, skin and immune system healthy. A few good fruit sources of vitamin A are cantaloupes, grapefruits, papayas, mangos, peaches and watermelon! Vitamin C Vitamin C is important for the growth and repair of all body tissues. It also helps heal cuts and wounds and keeps teeth and gums healthy. You can find high levels of vitamin C in berries, citrus fruits (oranges, lemons, limes), kiwi, melons and guava! Potassium Potassium can help maintain healthy blood pressure. Some fruit sources of potassium include bananas, dried apricots, cherries, cantaloupes and honeydew melons! 13

14 Serving Size One serving of fruit is equal to: 1 cup of fresh fruit (examples: 1 large orange, 8 large strawberries, 1 small wedge of watermelon, 1 small apple, 32 seedless grapes) 1 cup 100% fruit juice ½ cup dried fruit Can you measure up? How many servings of fruit are in the following? 1. 3 whole oranges: 2. 1 ½ cups 100% orange juice: 3. 1 small apple: 4. 2 cups raisins: Tips for eating more fruit Top your morning cereal, oatmeal or yogurt with berries or a sliced banana for extra flavor. Make fruit kabobs by putting a few different types of cut-up fruit on skewers. Dip the kabobs in yogurt for a yummy snack. Add sliced strawberries, oranges or watermelon to green salads for an extra sweet taste. For dessert, try a baked apple or pear. 14

15 What is your favorite fruit? Name a fruit you would like to try: Can you create your own recipe with at least two different fruits? *Keep it Safe: Always rinse fruits and vegetables before preparing or eating them! Beware of added sugars! Many fruit beverages contain lots of added sugar and little to no real fruit juice! Avoid those that are labeled as drinks, -ades, cocktails or punches. Choose 100% fruit juice instead. 15

16 RECIPES Fruit Pizza (Makes 2 servings) INGREDIENTS 1 (6 ½-inch) whole-wheat flatbread or pita ¼ cup Florida strawberries, sliced ¼ cup Florida cantaloupe, cubed 1 cup Florida blueberries 1 Florida tangerine, peeled and sectioned 1 ounce light cream cheese 1 teaspoon vanilla extract TIP Toast the flatbread before preparing the recipe. Nutritional value per serving: Calories: 184, Total Fat: 1 g, Saturated Fat:.5 g, Total Carbohydrates: 39 g, Protein: 7 g, Sodium: 247 mg DIRECTIONS 1. Combine cream cheese and vanilla extract in a mixing bowl until well blended. 2. Spread the mixture over the flatbread or pita. 3. Rinse, drain and slice fruit as necessary. 4. Alternate the fruit to make fun patterns and shapes. 5. Slice bread in half and serve. CANTALOUPE In season: April-June Good source of potassium, vitamin A and vitamin C Did you know? Cantaloupes belong to the same family as squash, pumpkin, cucumbers and gourds. TANGERINE In season: September-May Good source of vitamin A and vitamin C Did you know? Florida is the top producer of tangerines in the United States. 16

17 Fruit Skewers (Makes 2 servings) INGREDIENTS 6 Florida strawberries 6 grapes ¼ cup Florida watermelon, cubed ¼ cup Florida cantaloupe, cubed 1 cup fat-free vanilla yogurt ½ cup granola TIP Nutritional value per serving: Calories: 142, Total Fat: 2 g, Saturated Fat:.5 g, Total Carbohydrates: 28 g, Protein: 6 g, Sodium: 95 mg Substitute other fruit as desired. Soak wood skewers in water before use to reduce splintering. DIRECTIONS 1. Rinse strawberries and grapes and then slide fruit on wood skewers as desired until fruit covers the entire skewer. 2. Evenly distribute the yogurt and granola on separate plates. 3. Dip and rotate fruit skewers first in yogurt, then in granola. 4. Carefully remove coated fruit, one at a time, from skewer and enjoy! STRAWBERRY In season: December-April Good source of vitamin C Did you know? On average, there are 200 tiny seeds in a strawberry. 17

18 RECIPES Wedgie Delight (Makes 4 servings) INGREDIENTS 4 Florida watermelon sections, cut into 2-inch thick wedges 1 cup Florida strawberries 1 Florida peach 1 cup fat-free vanilla yogurt ¼ cup coconut Nutritional value per serving: Calories: 154, Total Fat: 2 g, Saturated Fat: 2 g, Total Carbohydrates: 33 g, Protein: 5 g, Sodium: 52 mg DIRECTIONS 1. Wash all fruit. 2. Slice strawberries into small circles and slice peaches thin and flat. 3. Stir yogurt until smooth and apply about ¼ cup of yogurt evenly around each watermelon wedge. 4. Top each wedge with ¼ cup of each fruit and 1 tablespoon of coconut. 5. Refrigerate for 20 minutes and then serve cold. WATERMELON In season: April-July Good source of lycopene, vitamin A and vitamin C 18 Did you know? Watermelon is a good source of lycopene, an antioxidant that helps protect the body against heart disease and some cancers. Find more delicious recipes using fruits at

19 Vegetables The vegetable group is packed with vitamins, minerals, water and fiber! You can find vegetables fresh, frozen, canned or dried! 19

20 The amount of vegetables you need depends on a variety of factors such as age, gender and activity level. One simple way to make sure you are getting enough vegetables is to make sure half of your plate is filled with vegetables and/or fruits. There are five subgroups of the vegetable food group that are divided based on their nutrient content. Dark green vegetables are a rich source of fiber, vitamins A, C, K and many of the B vitamins. Many dark green vegetables are also a good source of important minerals such as iron, potassium and calcium. broccoli collard greens kale romaine lettuce spinach Red and orange vegetables are a great source of antioxidants. They contain beta carotene, folate, potassium, as well as vitamins A and C. butternut squash carrots red peppers sweet potatoes tomatoes 20

21 Starchy vegetables are a good source of energy. These vegetables contain starch, fiber, calcium, iron and many of the B vitamins. corn green peas lima beans white potatoes Beans and peas are an excellent source of plant protein and provide key nutrients such as zinc, iron, folate, potassium and fiber. black beans chickpeas kidney beans pinto beans Other vegetables are often low in calories and contain a variety of important vitamins and minerals you need to stay healthy. cauliflower cucumbers eggplant mushrooms zucchini 21

22 Vary your veggies! Choose vegetables of different colors to fill your plate. Try to get at least 2 ½ to 3 cups of vegetables each day! What counts as a cup? 1 cup of raw vegetables 1 cup cooked vegetables 2 cups raw leafy greens Simple ways to eat more veggies every day: Snack on veggies like baby carrots, cucumber slices and celery sticks. Keep it colorful make a salad with a variety of veggies. Join your parents on food shopping trips and choose a new veggie to try. Try mixing vegetables into your favorite foods. For instance, top your pizza with vegetables such as mushrooms, green peppers and spinach. 22

23 Who am I? Draw a line to the vegetable that matches the statement. Potato Pumpkin Bell Pepper Avocado Tomato 1. I am a fruit that is actually considered a vegetable. I am also a good source of vitamins A and C. You may find me in your favorite spaghetti sauce or spread on your pizza. 2. I am a type of winter squash that is popular around Halloween. I am packed with fiber and vitamin A. 3. You can find me baked, fried or mashed. I have lots of potassium and vitamin C. 4. I can be red, yellow or green. The red version of me has more vitamin C than an orange! 5. I am an excellent source of healthy fats. I am also the main ingredient in guacamole. Be a Fit Kid! Plant and grow fruits and vegetables in your backyard with your family and friends! Creating and maintaining a garden is tough work and a good way to keep fit! Be sure to check on your plants and water them every day! Vegetables and all produce have the most flavor during their peak growing season. Check out Florida s Seasonal Calendar at 23

24 RECIPES Broccoli Potato Skins (Makes 2 servings) Nutritional value per serving: Calories: 219, Total Fat: 3 g, Saturated Fat: 2 g, Total Carbohydrates: 40 g, Protein: 9 g, Sodium: 130 mg INGREDIENTS 2 medium Florida potatoes 1 cup Florida broccoli florets ¼ cup reduced-fat cheddar cheese, shredded DIRECTIONS 1. Preheat oven to 350 degrees. 2. Wash potatoes, cover with foil and bake for 30 minutes or until potatoes are soft. 3. Place 1 inch of water in a pot with a steamer basket and bring to a boil. Add the broccoli to the steamer basket and cover; reduce heat to medium and let cook for 5-6 minutes or until tender. 4. When potatoes have cooled, slice in half and scoop the potato out of the center. 5. Remove broccoli pieces from pot and mix in a bowl with shredded cheese. 6. Place half of the broccoli-cheese mixture into the center of each potato. 7. Bake at 350 degrees for 15 minutes or until the cheese is melted. POTATO In season: February-June Good source of folate, niacin, potassium and vitamin C Did you know? Cooking a potato in its skin will help retain most of its nutrients. 24

25 Guacamole Baskets (Makes 6 servings) INGREDIENTS 3 Florida bell peppers 2 ripe Florida avocados ½ cup Florida tomato, zucchini or carrots, diced ¼ cup sweet onion, chopped 2 tablespoons cilantro 2 cloves garlic, minced 1 lime, juiced Salt and pepper, to taste 3 cups Florida vegetables (bell pepper, cucumber, carrot, celery or your favorite), sliced Nutritional value per serving: Calories: 167, Total Fat: 11 g, Saturated Fat: 2 g, Total Carbohydrates: 18 g, Protein: 4 g, Sodium: 53 mg DIRECTIONS 1. Remove the stem, seeds and white membrane from bell peppers and set aside. 2. Slice avocado in half, twisting to separate the halves and remove the pit. 3. Scoop the flesh of the avocado with a spoon into a medium bowl. 4. Add the diced vegetable mixture, onion, cilantro and garlic. 5. Stir mixture, adding lime juice and season to taste with salt and pepper. 6. Divide guacamole evenly among the halved bell peppers. 7. Dip sliced vegetables into guacamole baskets. AVOCADO In season: June-January Good source of folate, magnesium, potassium and vitamin E Did you know? Avocados are a great substitution for foods that contain a high amount of saturated fat. 25

26 RECIPES Crunchy Critter (Makes 1 serving) INGREDIENTS ½ cup mixed Florida vegetables (cucumbers, bell peppers, carrots, celery, lettuce, tomato), diced 1 (6-inch) whole-wheat soft tortilla 2 tablespoons hummus 6 baby carrots 1 grape tomato Nutritional value per serving: Calories: 166, Total Fat: 4 g, Saturated Fat: 1 g, Total Carbohydrates: 27 g, Protein: 6 g, Sodium: 360 mg DIRECTIONS 1. Spread a thin layer of hummus over the tortilla. 2. Add about ½ cup of veggies on top. 3. Roll up tortilla, flattening with each turn, to form a tight spiral. 4. Cut the tortilla into six sections. Use a small amount of hummus to seal up the sections. 5. Arrange sections on a plate and use additional veggies to make a bug. 6. Create legs with five baby carrots cut in half lengthwise. 7. Use a grape tomato for the face and create the eyes with extra diced pepper. 8. Make antennas with two thin carrot strips; stick eyes and antennas into face. CARROT In season: April-May Good source of potassium, vitamin A and vitamin K 26 Did you know? Cooking carrots makes more nutrients available and also makes them taste sweeter. CUCUMBER In season: March-May and October-December Good source of vitamin K Did you know? Cool as a cucumber isn t just a catchy phrase. The inner temperature of a cucumber can be up to 20 degrees cooler than the outside air temperature due to its high water content.

27 Grains The grains group on MyPlate is made up of mostly carbohydrates, our #1 source of energy. The grains group can be split into two subgroups: whole grains and refined grains. 27

28 What are whole-grain foods? Whole grains contain the entire grain kernel including: the bran, the germ and the endosperm. This is a picture of a wheat kernel or seed. The larger inner portion of the kernel is called the endosperm. BRAN WHOLE GRAIN KERNEL Outer shell protects seed Fiber, B-vitamins, trace minerals ENDOSPERM Provides energy Carbohydrates, protein The hard outer coating is called the bran. The tiniest part of the kernel is the germ. Whole Grains vs. Refined Grains GERM Nourishment for the seed Antioxidants, vitamin E, B-vitamins Whole-grain foods contain all three parts of the kernel. Refined grains are made by removing the nutrient-rich bran and the germ of the grain kernel, leaving only the endosperm. Whole-grain products have much more fiber than products made from white or refined flour. Fiber is important for healthy digestion and helps keep the heart healthy. Fiber also makes us feel full. Test it out! Try a serving of brown rice instead of white rice. Do you feel more full faster? 28 Make at least 1/2 your grains 100% whole-grain!

29 Read the label: Take a look at the ingredient list. Dark brown colors or labels that say multigrain do not always mean that the food is a whole grain. Choose foods that name a whole-grain ingredient first on the list or look for the 100% whole-grain label on the packaging. Whole Grain Examples Refined Grain Examples Brown rice Bulgur (cracked wheat) Whole-wheat bread Whole-grain pasta Whole-wheat flour Whole-grain corn Oatmeal Popcorn Whole-grain barley Whole rye Quinoa White rice White bread Regular pasta White flour Pretzels* Crackers* Pop tarts* Cakes* Cookies* Brownies* Pies* * Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words whole grain or whole wheat to decide if they are made from a whole grain. 29

30 Circle the whole grain White rice vs. brown rice White bread vs. whole-wheat bread Oatmeal vs. regular pop-tart Whole-wheat pasta vs. regular pasta Pretzels vs. popcorn 30

31 Serving Size One serving of grains is one ounce. What does one ounce look like? 1 cup dry cereal ½ cup cooked rice or pasta 3 cups popped popcorn 1 slice bread ½ cup oatmeal (uncooked) How can you change your breakfast to include more whole grains? Whole Grain Tips Check the ones you already do or are willing to try! Use whole-wheat pasta instead of regular pasta When baking, use wholewheat flour or oats for at least half of the flour in a recipe Try brown rice instead of white rice Enjoy a bowl of oatmeal or whole-grain cereal for breakfast Use whole-wheat bread instead of white bread for sandwiches Choose whole-grain pizza crust Read the ingredients label on foods that are made from grains to find the word whole listed with the first ingredient Select popcorn without added butter as a healthy, whole-grain snack 31

32 RECIPES Black Bean Quesadillas (Makes 4 servings) INGREDIENTS 8 ounces low-sodium black beans, drained and rinsed 2 ears Florida corn, kernels removed ½ onion, chopped 2 tablespoons cilantro, chopped 1 cup low-fat cheddar cheese, shredded 1 Florida tomato, chopped 4 (6-inch) whole-wheat flour tortillas Salsa, for dipping (optional) Nutritional value per serving: Calories: 265, Total Fat: 5 g, Saturated Fat: 3 g, Total Carbohydrates: 41 g, Protein: 16 g, Sodium: 546 mg DIRECTIONS 1. Lightly sauté black beans, corn kernels, onion and tomato in a pre-sprayed, nonstick pan over medium heat. 2. Remove from heat and place mixture in a bowl. Coat nonstick pan again with cooking spray, return to heat and place a flour tortilla in the pan. 3. Spoon ¼ of the black bean mixture, ½ tablespoon of cilantro and ¼ cup shredded cheese on half of the tortilla. 4. Fold the other half of the tortilla over the ingredients. Cook for 1 to 2 minutes on each side until cheese melts and the exterior looks lightly browned. 5. Slice quesadillas into 4 pieces. 6. Repeat with other tortillas. Serve with salsa. CORN In season: October-June Good source of folate, magnesium, phosphorus, thiamin and vitamin C Did you know? Corn on the cob and cut corn is 100% whole grain. 32

33 Whole-Wheat Blueberry Pancakes (Makes 4 servings, 2 pancakes each) INGREDIENTS 1 ¼ cups whole-wheat flour 2 teaspoons baking powder 1 egg 1 cup low-fat milk ½ teaspoon salt 2 tablespoons sugar ½ cup Florida blueberries Nutritional value per serving: Calories: 205, Total Fat: 3 g, Saturated Fat: 1 g, Total Carbohydrates: 39 g, Protein: 9 g, Sodium: 334 mg DIRECTIONS 1. Sift together flour and baking powder, set aside. Beat together the egg, milk, salt and sugar in a bowl. 2. Stir in flour mixture until just moistened, add blueberries and stir to incorporate. 3. Preheat a heavy-bottomed skillet over medium heat, and spray with cooking spray. 4. Pour approximately 1/4 cup of the batter into the pan for each pancake. 5. Cook until bubbly, about 1 1/2 minutes. Turn and continue cooking until golden brown. BLUEBERRY In season: April-May Good source of manganese, vitamin C and vitamin K Did you know? Blueberries contain more cancerfighting antioxidants than most other fruits and vegetables! 33

34 RECIPES Sesame Pasta (Makes 6 servings) INGREDIENTS 14.5 ounces whole-wheat penne pasta 1 tablespoon low-sodium soy sauce 1 tablespoon sesame oil 1 Florida yellow squash, diced 2 Florida red bell peppers, cut into thin strips 1 cup Florida snap beans, ends trimmed 2 tablespoons sesame seeds Nutritional value per serving: Calories: 322, Total Fat: 7 g, Saturated Fat: 1 g, Total Carbohydrates: 58 g, Protein: 11 g, Sodium: 220 mg DIRECTIONS 1. Cook pasta according to package directions. 2. Add soy sauce and sesame oil to a large nonstick pan. Sauté squash, bell peppers and snap beans on medium heat for 7 to 10 minutes until lightly brown. 3. Combine vegetables, pasta and sesame seeds in a bowl. 34

35 SQUASH In season: October-May Good source of folate, potassium, vitamin A and vitamin C - depending on variety Did you know? Florida mainly produces yellow squash and zucchini (summer squash), but acorn and butternut squash (winter squash) are also grown. SNAP BEANS In season: November-May Good source of folate, potassium, vitamin A and vitamin C Did you know? Snap beans are a member of the legume family and are more commonly known as green beans or string beans. BELL PEPPER In season: November-May Good source of vitamin A, vitamin B6, vitamin C and vitamin K Did you know? A green bell pepper is picked before it s fully ripe. If it is left on the vine to ripen, it turns orange or yellow. If left on the vine even longer, the yellow bell pepper turns red and sweet! It s easy living healthy! For more delicious recipes, go to 35

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37 Protein Protein foods include both animal (meat, poultry, seafood and eggs) and plant (beans, peas, soy products, nuts and seeds) sources. Proteins from both animal and plant sources serve as building blocks for the body and are a good source of the B vitamins, iron, zinc and magnesium. 37

38 CRossword Across 1. Helps the body release energy and helps build tissue. 2. Mineral used in building bones and releasing energy from muscles. Down 3. Carries oxygen to the blood. 4. Important for a healthy immune system and protects against cell damage. Word bank: Iron, B vitamins, magnesium, zinc 38

39 Go Lean with Protein! Some foods in the protein group that come from animal sources have a lot of fat. Selecting leaner sources of protein will help you cut down on the extra fat! Tips to keep it lean: Pick turkey or chicken breast, roast beef or ham for sandwiches instead of deli meats with more fat such as salami, pepperoni or regular bologna. Choose baked, grilled, roasted or broiled meat, poultry and seafood instead of the fried versions. Vary your protein sources - choose both animal and plant sources of protein to meet your daily needs. Select burgers made from extra-lean ground beef or ground turkey. Skip high-fat sauces and gravies that are often added to meats. Estimate your portions! A 3-ounce serving of cooked meat is about the size of a deck of cards A 3-ounce serving of fish is about the size of a checkbook 1 egg counts as an ounce of protein 7 walnut halves counts as an ounce of protein ¼ cup cooked beans counts as an ounce of protein 2 tablespoons of peanut butter is about the size of a golf ball and counts for two ounces of protein How much protein do you need? Most people, ages 9 and older, should eat 5-7 ounces of protein foods each day. 39

40 How to Hard Boil an Egg 12 Min 1. Place eggs in a small sauce pan and add just enough water to completely submerge the eggs. 2. Bring the water and eggs to a rolling boil. 3. Cover the pan. 4. Once boiling, immediately reduce the heat to simmer and remove the cover from the pan. 5. Let eggs sit in simmering water for about 12 minutes. 6. Turn burner off. Carefully remove pan from the stove and place in the kitchen sink. Run cool water into the pan, submerging the eggs. Let the eggs sit in the cool water for 2-5 minutes. 7. Whack each egg on the counter and then remove the cracked shell in the sink under running water. 40

41 Which of these foods has the most protein? 1 slice of cheese 3 ounces of Lean beef 1 egg 1 cup baked beans *Keep it Safe: Wash your hands before and after handling raw food products like meats and chicken and keep them separate from ready-to-eat foods like fruits and vegetables. 41

42 RECIPES Chicken Cucumber Cups (Makes 4 servings) INGREDIENTS 2 Florida cucumbers ½ cup fat-free mayonnaise 2 cups cooked chicken, diced 1 cup fresh pineapple chunks ½ cup pecans, chopped ½ cup Florida celery, chopped 1 cup grapes, halved Carrots, shredded (optional) Nutritional value per serving: Calories: 286, Total Fat: 16 g, Saturated Fat: 2 g, Total Carbohydrates: 16 g, Protein: 23 g, Sodium: 380 mg DIRECTIONS 1. Cut cucumbers into 2-inch sections. Use a spoon to hollow out cucumber sections, forming a cup. 2. Combine and mix the mayonnaise, cubed chicken, pineapple, pecans, celery and grapes in a bowl. 3. Spoon an equal amount of the chicken mixture into each of the cucumber cups. 4. Optional - Garnish with shredded carrots. CELERY In season: December-May Good source of folate, potassium and vitamin K Did you know? All parts of the celery plant are edible, including the stalk, leaves and seeds! 42

43 Pita with Bean Spread and Tomatoes (Makes 6 servings) INGREDIENTS 1 (15-ounce) can chickpeas 6 (4-inch) whole-wheat pita bread rounds 1 cup Florida tomatoes, chopped 1 cup Florida zucchini, chopped 1 teaspoon Italian herb seasoning ½ cup low-fat mozzarella cheese, shredded Nutritional value per serving: Calories: 175, Total Fat: 4 g, Saturated Fat: 2 g, Total Carbohydrates: 27 g, Protein: 9 g, Sodium: 380 mg DIRECTIONS 1. Puree chickpeas using a blender. 2. Spread chickpea mixture on each pita. 3. Top with tomatoes, zucchini and seasoning. Sprinkle each pita with cheese. 4. Broil until the vegetables begin to brown. Let cool and cut into small pieces. TOMATO In season: October-June Good source of lycopene, potassium, vitamin A and vitamin C Did you know? Tomatoes come in every color of the rainbow except for blue! You can find them in red, orange, yellow, green and even purple. Cooking healthy food can be fun and easy. Check out our cooking videos at 43

44 RECIPES Hearty Florida Cabbage Soup (Makes 4 servings) INGREDIENTS 1 tablespoon butter 8 ounces smoked turkey sausage ½ small head of Florida cabbage, diced 1 ½ leeks, diced ½ large Florida carrot, diced ½ Florida turnip, diced ½ onion, diced 1 stalk Florida celery, diced 1 garlic clove, minced 1 large Florida potato 8 ounces (about 1/2 can) low sodium white beans, drained Nutritional value per serving: Calories: 288, Total Fat: 9 g, Saturated Fat: 4 g, Total Carbohydrates: 37 g, Protein: 17 g, Sodium: 668 mg DIRECTIONS 1. Melt butter in a large pot over medium heat. 2. Cut smoked sausage into small pieces and fry in butter until browned. 3. Add the diced cabbage, leeks, carrot, turnip, onion, celery and garlic. 4. Stir occasionally until the vegetables are almost tender but not browned. 5. Peel potatoes and cut into a medium dice. 6. Add potatoes and drained beans to the pot and then add the water, broth and pepper. 7. Simmer for 1 hour. Serve warm. 5 cups water 14 ounces low-sodium chicken broth 1 teaspoon pepper CABBAGE In season: December-May Good source of vitamin C and vitamin K Did you know? Cabbage has the fewest calories and least fat of any vegetable. 44

45 DAIRY Dairy foods provide many important nutrients such as protein, calcium, potassium and magnesium that are a key part of a healthy diet. The healthiest dairy choices come from low-fat and fat-free milk, yogurt and cheese. Whole milk, ice cream, regular cheese and yogurt have a lot of extra fat. 45

46 Healthy Choices for MyPlate Check out these healthy choices for eating and growing strong! Use yellow to color 6 foods from the grain group. Use green to color 2 vegetables. Use red to color 3 fruits. Use blue to color 3 dairy foods. Use brown to color 2 foods from the protein group. Milk low fat Fish Cereal Pasta Whole-grain bread Corn Bagel Carrots Low-fat muffin Chicken Low-fat cheese Grapes Crackers Cherries Apples Yogurt Provided by the Dairy Council of Florida.

47 Calcium As we grow, the body uses the mineral calcium to build strong bones and teeth. This process is almost complete by the time you are a teenager, which is why it is so important that you get enough! Did you know? Dairy products are the number one source of calcium in our diet. You can get enough calcium by choosing three servings of dairy each day. Ideas to help you get your three servings each day: What is a serving size of dairy? 1 cup fat-free or 1% milk 1 cup fat-free or low-fat yogurt 1 ½ ounces low-fat cheese BREAKFAST Pour low-fat milk onto your whole-grain cereal Add low-fat shredded cheese to scrambled eggs Try a fat-free yogurt parfait with fresh fruit and granola LUNCH & DINNER Add a slice of low-fat cheese to sandwiches Sprinkle low-fat shredded cheese over a salad or soup Top a baked potato with fat-free yogurt or cottage cheese SNACKS Dip fresh fruit into a cup of fat-free yogurt Create a ranch dip with fat-free plain yogurt to eat with sliced vegetables Make a smoothie with low-fat milk, yogurt, ice and fresh fruit 47

48 Which of the following foods is NOT in the dairy group? Eggs, Greek yogurt, string cheese, chocolate milk Dairy Word Search M L T O J C T A H G X I R M E L Q J D J J S U U U R W C Y O X C G D N I H E H O F M O S I E C K T T J S Y B E S O L L P J P I S T E Y U A I G O E T O N P Y E C K L I M R O V J H Z Y F W Z P B E I Z Q Word Bank: cheese, yogurt, milk, calcium, bones, healthy, protein 48

49 RECIPES Florida Fruit Parfait (Makes 2 servings) INGREDIENTS 1 cup fat-free yogurt (your favorite flavor) 1 Florida orange, peeled and segmented 6 Florida strawberries, halved ½ cup Florida blueberries 2 teaspoons pecans, roasted Nutritional value per serving: Calories: 140, Total Fat: 2 g, Saturated Fat: 0.5 g, Total Carbohydrates: 28 g, Protein: 6 g, Sodium: 68 mg DIRECTIONS 1. Place ½ cup of yogurt into two glasses. 2. Add half of the orange sections, strawberry halves and blueberries to each. 3. Top each parfait with 1 teaspoon of pecans. 4. Freeze for 5-10 minutes and serve cold. ORANGE In season: September-June Good source of potassium and vitamin C Did you know? Florida designated the orange as its official state fruit, orange juice as the state beverage and the orange blossom as its state flower. 49

50 RECIPES Strawberry-Mango Smoothie (Makes 2 servings) INGREDIENTS ½ cup low-fat milk 1/3 cup plain low-fat yogurt 2 teaspoons vanilla extract 6 ice cubes 1 cup Florida mango 10 Florida strawberries, hulled Nutritional value per serving: Calories: 134, Total Fat: 2 g, Saturated Fat: 1 g, Total Carbohydrates: 24 g, Protein: 6 g, Sodium: 60 mg DIRECTIONS 1. Add all ingredients except the fruit into a blender. Blend on low speed, gradually increasing the speed until the mixture is smooth. 2. Add the fruit and finish blending until completely smooth. 3. Pour into two glasses and enjoy! MANGO In season: May-August Good source of potassium, vitamin A, vitamin B6 and vitamin C Did you know? Mangos are the most widely-consumed fruit around the world. 50 Find more delicious recipes using fruits at

51 Sunshine Macaroni and Cheese (Makes 4 servings) INGREDIENTS ½ pound whole-wheat pasta shells 2 tablespoons butter 1 ½ tablespoons whole-wheat flour 1 cup low-fat milk 1 cup reduced-fat cheddar cheese, shredded 1 cup reduced-fat mozzarella cheese, shredded 2 cups cooked Florida broccoli 2 tablespoons parmesan cheese, grated 2 tablespoons whole-wheat bread crumbs BROCCOLI In season: January-March Good source of folate, vitamin A and vitamin C Did you know? When selecting green vegetables, such as broccoli, keep in mind that the darker the green color, the more nutrients it contains. Nutritional value per serving: Calories: 393, Total Fat: 17 g, Saturated Fat: 11 g, Total Carbohydrates: 38 g, Protein: 25 g, Sodium: 443 mg DIRECTIONS 1. Preheat oven to 350 degrees. 2. Bring a large pot of water to boil over high heat. Add pasta and cook according to package directions. Be careful not to overcook the pasta. 3. Melt butter in a small nonstick saucepan over medium heat. Stirring constantly, add flour and cook until a paste forms, about 1 minute. 4. Slowly stir in the milk. Bring the mixture to a simmer, stirring constantly, and cook until the white sauce slightly thickens. 5. In a large bowl, combine white sauce with shredded cheddar and mozzarella cheese. 6. Drain pasta and add pasta and cooked vegetables to cheese sauce. Gently stir to coat the pasta and vegetables. Pour mixture into a casserole dish. 7. In a small bowl, combine parmesan and bread crumbs. Sprinkle over pasta. 8. Bake casserole until hot and bubbly, about 10 minutes. 51

52 Food label What is the purpose of a food label? Read it before you eat it! To provide nutrition information about packaged food. The label shows us the amount of calories, fat, protein, sodium, sugar and other nutrients that are in a certain food. A food label also provides the ingredients (in descending order by weight) of packaged foods with two or more ingredients. Food labels provide the percentage of daily recommended amounts of each nutrient in a food product, based on a person who consumes 2,000 calories a day. It's A MySTERY... Answer the questions below based on the nutrition facts label of the mystery food. 1. What is one serving size of this food? 2. How many calories are in a single serving? 3. If you ate the whole package, how many calories would you have eaten? 4. Is this food a good source of calcium? 5. Does this food contain any sugar? 6. How many grams of fiber does this food have? 7. Why is it important to read the nutrition facts label? If you had to make an educated guess about what this product is, what would it be? What evidence led to your decision? 52

53 What about Fats? You need some fats every day for energy and protection of your organs! The best fats come from unsaturated fats, which contain important nutrients that are good for the heart. These are found in avocados, nuts, fish and vegetable and plant oils. Saturated fats are a type of fat that come mainly from animal sources such as meat and dairy foods. You can tell if a fat is saturated if it is a solid at room temperature, like butter. Saturated fats should be eaten less often. Trans fats can be found in fried foods like French fries and baked goods like cookies, cakes and pies. These fats are bad for the body and should be avoided. Remember only one out of every three calories should be from fats! Sugars Sugars and syrups are often added to foods and beverages during processing or preparation. Sugars add extra calories, which can cause cavities and weight gain. Sugars come in many different forms; it is a good idea to read the ingredients list to spot sugars that are disguised with different names such as: Brown sugar Corn syrup Corn sweetener Dextrose Fructose Glucose High fructose corn syrup Honey Invert Sugar Lactose Maltose Malt syrup Molasses Raw sugar Sucrose 53

54 Water Water plays an important role in your body. It carries nutrients to cells, helps get rid of body waste, regulates your body temperature, protects your organs and so much more! RETHINK YOUR DRINK DRINK WATER INSTEAD OF SUGARY DRINKS! Orange soda (20 oz.) = 325 calories, 85 grams of sugar Cola (20 oz.) = 240 calories, 65 grams of sugar Water (16 oz.) = 0 calories, 0 grams of sugar Sports drink (20 oz.) = 125 calories, 35 grams of sugar 54 Cranberry juice cocktail (8 oz.) = 120 calories, 30 grams of sugar ENERGY Energy drink (15 oz.) = 200 calories, 54 grams of sugar Frappuccino (16 oz.) = 430 calories, 64 grams of sugar

55 ANSWERS Page 14: Can you measure up? 1. 3 whole oranges: (3) 2. 1 ½ cups 100% orange juice: (1 ½) 3. 1 small apple: (1) 4. 2 cups raisins: (4) Page 23: Who am I? 1. I am a fruit that is actually considered a vegetable. I am also a good source of vitamins A and C. You may find me in your favorite spaghetti sauce or spread on your pizza. (tomato) 2. I am a type of winter squash that is popular around Halloween. I am packed with fiber and vitamin A. (pumpkin) 3. You can find me baked, fried or mashed. I have lots of potassium and vitamin C. (potato) 4. I can be red, yellow or green. The red version of me has more vitamin C than an orange! (bell pepper) 5. I am an excellent source of healthy fats. I am also the main ingredient in guacamole. (avocado) Page 38: B V I T A M I N S 4. Z I Page 48: Which of the following foods is NOT in the dairy group? (Eggs) M L T O J C T A H G X I R M E L Q J D J J S U U U R W C Y O X C G D N I H E H O F M O S I E C K T T J S Y B E S O L L P J P I S T E Y U A I G O E T O N P Y E C K L I M R O V J H Z Y F W Z P B E I Z Q Page 52: 1. What is one serving size of this food? 1 ounce (2/3 cup) 2. How many calories are in a single serving? (230) 3. If you ate the whole package, how many calories would you have eaten? (1,840) 4. Is this food a good source of calcium? (yes) 5. Does this food contain any sugar? (yes) 6. How many grams of fiber does this food have? (4 grams per serving) 7. Why is it important to read the nutrition facts label? (Learn the nutrient content of a food, compare foods, etc.) R C 2. O M A G N E S I U M Page 41: Which of these foods has the most protein? (3 ounces of lean beef) 55

56 56 This institution is an equal opportunity provider.