Focus on Fruits & Veggies Lunch & Learn
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The document provides tips for eating more fruits and vegetables, including keeping them visible and accessible, buying fresh produce in season, including them at every meal, and making half of grains consumed whole grains. It also recommends focusing on lean proteins and healthy fats, eating within 30 minutes before and after exercise, practicing moderation, and keeping breakfast within an hour of waking to help succeed at healthy eating goals. Tracking food intake using online or paper journals is also suggested.
Focus on Fruits & Veggies Lunch & Learn
- 1. HOW TO EAT MORE FRUITS & VEGETABLES Presented by Kaylene Buteau, MS
- 2. Agenda Food group basics Tips for success Staying in-check and on track
- 3. Focus on Fruits Keep visible reminders For ease of access have a bowl of fruit on the table, counter, or in the refrigerator Buy fresh fruits in season Eat a variety Dried, frozen, canned (in water or 100% juice) Dont forget fiber! Make most of your choices whole or cut-up fruit rather than juice Source: USDA www.ChooseMyPlate.gov
- 4. Focus on Fruits (contd) Include a fruit at every meal Breakfast: cereal topper, fruit juice, or fruit mixed with fat-free/low-fat yogurt Lunch: pack a tangerine, banana, grapes, or choose fruits from a salad bar Dinner: add crushed pineapple to coleslaw, or include orange sections, dried cranberries, or grapes in a tossed salad Snack on dried fruits in between meals Source: USDA www.ChooseMyPlate.gov
- 5. Vegetables Buy fresh vegetables in season Stock up on frozen vegetables for quick and easy cooking in the microwave Buy vegetables that are easy to prepare Vary your veggies Eat them raw, steamed, or saut辿ed Look for vegetables with: More potassium Limit extra sauces and seasonings Reduced sodium in canned items Source: USDA www.ChooseMyPlate.gov
- 6. Vegetables (contd) Plan some meals around a vegetable main dish Stir-fry, soups, salads, etc. Include chopped vegetables into pasta sauce, lasagna, meatloaf, casseroles, quick breads, or muffins Grill vegetable kabobs Order a veggie pizza and ask for extra veggies! Decorate plates or serving dishes with colorful vegetables slices Keep a bowl of cut-up vegetables in a see through container in the refrigerator Source: USDA www.ChooseMyPlate.gov
- 7. Make 遜 your grains whole Make simple switches Substitute whole-grain products for refined-grain 100% whole-wheat breads or bagels, or brown rice Include whole grains in your snacks Popcorn (with little or no added salt or butter) 100% whole-wheat or rye crackers Try whole-wheat versions of your favorite foods: Brown rice in your stir fry Whole-wheat pasta in your lasagna Brown rice stuffing in baked green peppers or tomatoes Whole-wheat macaroni in mac-n-cheese Source: USDA www.ChooseMyPlate.gov
- 8. Whole grains (contd) Bake up some whole-grain goodness Substitute buckwheat, millet, or oat flour in pancake, waffle, muffin, or other flour-based recipes Cook extra bulgur or barley and freeze half for later as a quick side dish Check the labels: Good sources of fiber contain 10%-19% of the Daily Value; Excellent sources contain 20% or more! Read the ingredients list and choose products that name a whole-grain ingredient first on the list Whole wheat, brown rice, bulgur, buckwheat, oatmeal, whole-grain cornmeal, whole oats, whole rye, or wild rice Source: USDA www.ChooseMyPlate.gov
- 9. The Power of Protein Increased satiety Contains amino acids for muscle repair Portion size: Use the palm of your hand (without fingers) and the thickness of your palm Foods packed with protein Lean meats: skinless poultry, fish and seafood, lean cuts of beef or pork, eggs Low-fat or fat free dairy products Plant sources of protein: legumes, nuts, & seeds
- 10. The Facts on Fats Choose monounsaturated & polyunsaturated fats Limit saturated and trans fats Omega-3 fatty acids Important for absorbing fat soluble vitamins Healthy Fats Fish and fish oil Olive and canola oils Flaxseeds and flax oil Nuts and seeds
- 11. Eating & ExerciseDont exercise on an empty stomach Protein For muscle repair Carbohydrates For glycogen replacement Eat within 30 minutes before and after exercise for best results 100-150 calories 8 oz lowfat milk Hard-boiled egg or nut butter & whole grain crackers Half a turkey sandwich Yogurt or string cheese & fruit Energy bar with at least 5g protein
- 12. Moderation Dont eliminate foods from your diet Substitute a healthier option MOST of the time Have them in moderation Baked goods Fatty meats Whole dairy products Butter and margarine Sodas, energy drinks, sports drinks, fruit drinks, alcoholic beverages
- 13. Moderation Dont eliminate foods from your diet Substitute a healthier option MOST of the time Have them in moderation Baked goods Fatty meats Whole dairy products Butter and margarine Sodas, energy drinks, sports drinks, fruit drinks, alcoholic beverages
- 14. Keys to Success Eat breakfast within an hour of waking up Focus on fruits and vegetables Make half of your grains whole Keep protein as your side dish Go lean with protein Try tracking it! Use whichever type fits into your lifestyle: paper journal or web journal www.myfooddiary.com www.fitday.com www.mypyramid.gov http://www.livestrong.com/myplate/
Editor's Notes
- Ask for participant comments on what has worked well for them since the last meeting. Group discussion. Ice Breaker ideas: Ask everyone in the room to briefly state what the word health means to them? As people enter the room, have them write on a post-it what makes them laugh and stick it to a poster board. Then read them aloud before starting the meeting. For smaller groups, have everyone write a random question down on a piece of paper and collect them in a bowl. Then , have everyone pick a question out of the bowl, read it aloud, and answer it in front of the group.
- 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.
- Examples (of more with potassium): spinach leaves, mushrooms, parsley, chickpeas
- Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernelthe bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.
- Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernelthe bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Be a smart shopper The color of a food is not an indication that it is a whole-grain food. Foods labeled as multi-grain, stone-ground, 100% wheat, cracked wheat, seven-grain, or bran are usually not 100% whole-grain products, and may not contain any whole grain.
- Offer caf辿 tour & information on eatcomplete
- Leave time for participants to ask questions on the presentation as well as prompt them to discuss any barriers, tips to overcome barriers, etc.