Enjoy Fruits and Vegetables All Month Long

Leader TrainingEnjoy Fruits and Vegetables All Month LongTop 10 reasons to eat fruits & veggies2013Oklahoma Cooperative Extension Service2Color & TextureConvenienceFiberLow in CaloriesMay Reduce Disease RiskVitamins & MineralsVarietyQuick, Natural SnackFun to EatNutritious AND Delicious!Source: http://www.fruitsandveggiesmorematters.org Color & Texture. Fruits and veggies add color,texture and appeal to your plate.Convenience. Fruits and veggies are nutritious in any form fresh, frozen, canned, dried and 100% juice, so theyre ready when you are!Fiber. Fruits and veggies provide fiber that helpsfill you upand keeps your digestive system happy.Low in Calories. Fruits and veggies are naturally low in calories.May Reduce Disease Risk. Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.Vitamins & Minerals. Fruits and veggies are rich in vitamins and minerals that help you feel healthy and energized.Variety. Fruits and veggies are available in an almost infinite varietytheres always something new to try!Quick, Natural Snack. Fruits and veggies are natures treat and easy to grab for a snack.Fun to Eat! Some crunch, some squirt, some you peel some you dont, and some grow right in your own backyard!Fruits & Veggies are Nutritious AND Delicious!

Enjoy Fruits and Vegetables All Month Long2013Oklahoma Cooperative Extension Service2The buzzThe cost of vegetables & fruits is so high, its hard to afford them.2013Oklahoma Cooperative Extension Service3There are bargains in the produce section, and the canned, frozen, dried and juice aisles.Evaluate your shopping cart to see if youre getting the most nutrition bang for your buck.Source: http://www.fruitsandveggiesmorematters.org Whats in your cart?Oklahoma Cooperative Extension ServiceGenerally, the cost of a serving of fruits and vegetables will be similar to, or less than the cost of a serving of a snack food. Example:Chips1 ounce chips (about 15 chips) = 28 centsEat 30 chips and the cost doubles to 56 cents1/2 cup carrot sticks = 16 centsMedium naval orange = around 35-40 centsCompare the cart totals:2013Oklahoma Cooperative Extension Service51 pound cookies, 1 pound bag chips, 2 liters soda and 1/2 gallon ice cream = $13.002 pounds apples, 2 pounds oranges, 1 pound bananas, 2 pounds potatoes, 1 pound broccoli, 1 pound cabbage, 1 pound carrots, 1 pound romaine lettuce = $13.38Inflation may raise the totals but the comparisons remain the sameFitting fruits and vegetables into the budget2013Oklahoma Cooperative Extension Service6Meal planningSmart shoppingImproving storagePlanting your ownCooking smartSources: http://www.fruitsandveggiesmorematters.orghttp://www.ChooseMyPlate.gov

Meal planning to fit the budget2013Oklahoma Cooperative Extension Service7To startMake a list and stick to itInclude fresh, frozen, canned and dried formsMake sure you have staples you use on a regular basisMeal planning to fit the budget2013Oklahoma Cooperative Extension Service8Plan for fruits or vegetables to be the center of the plate, then add protein and grainsStir-fried vegetables with rice, add chicken or fish if desired Pasta primavera with Parmesan cheeseVegetable lasagna Veggie chili, carrot and celery sticks Black bean soup with brown rice Vegetable soup with whole grain bread Baked potato topped with broccoli and sprinkled with grated cheese More than 1 way to use produce2013Oklahoma Cooperative Extension Service9Carrots: Use 1/2 as carrot sticks and 1/2 in a stir-fry.Broccoli: Cut the tops from broccoli and serve as cooked florets. Use the stalks in vegetable soup or shred and add to salads or slaw. Apples: Choose fresh as snacks or a side dish. Make baked apples for dessert. Oranges: Eat as snacks. Add slices to tossed or spinach salad or add sections to a stir-fry.Bananas: Often a snack. Slice and add to canned fruit cocktail. Grapes: Add halved grapes to chicken or tossed salads. Freeze whole grapes for a summer treat.

Shopping smartsticking to the budget2013Oklahoma Cooperative Extension Service10Buy in seasontaste better, often less expensiveBuy more when on saleuse it or store itDont shop when hungryharder to stick to the list and have more money for produceComparison shopCompare serving costs, not by weight or sizebigger is not always betterCompare store brands to nationalKeep it simplebuy produce in their simplest formPre-cut, pre-washed, ready-to-eat and processed will cost moreLimit or avoid expensive snack foods, desserts and soft drinkspay for nutritionShopping smart2013Oklahoma Cooperative Extension Service11What you get for $1*Nutrition Value for Your Money4 ounce bag of chipsCalories (primarily from fat), salt1 pound carrotsVitamins, minerals, antioxidants,fiber2 small cookiesCalories from fat and sugar2 small applesVitamins, minerals, antioxidants,fiber2 liters sodaCalories from sugar1/2 pound broccoli crownsVitamins, minerals, antioxidants,fiber*Prices are approximate and will vary depending on location, sales, coupons, etc.Shopping options2013Oklahoma Cooperative Extension Service12SuperstoresPrices not necessarily the lowest, too large for some shoppers, variety of formsSupermarkets/grocery storesOffer store brands, sales, variety of forms (fresh, frozen, canned, dried, convenience)Farmers marketsFresh, seasonal and local, prices may/may not be lowerConvenience storesCostly, less selectionSpecialty storesMay be more costly

Improving storage2013Oklahoma Cooperative Extension Service13Fresh , in generalUse within a few days (if not possible, consider another method of storage)Some can and/or should be left at room temperature to ripen, then refrigeratedFrozenStore at 0F or lessUse before the use by date on the package for best qualityAs a rule, use within 6 monthsImproving storage2013Oklahoma Cooperative Extension Service14CannedCheck the use by date on cans for best qualityMost have a shelf life of about 2 yearsStore in cool, dry, dark placeDriedStore in a cool, dry, dark placeSome dried foods may be refrigerated- check the packageUse before the Use by date on the package for best qualityMost will last from 4 months to a yearFreezing will extend shelf lifePlanting your own2013Oklahoma Cooperative Extension Service15Consider using some yard space to grow foodRemember the food isnt free (seeds and/or plants, water, fertilizer, equipment)Food is fresh, nutritious and flavorful & may prompt kids to eat more produceNo yard? Grow a few edibles in potsTomatoesHerbsLettucesPeppers

Cooking smart2013Oklahoma Cooperative Extension Service16Prepare more so you have leftovers. Use them for lunch, or create a new dish. Replace half the meat. Substituting half the meat in a recipe with beans and/or vegetables will reduce fat and increase fiber, as well as save you money.Keep canned and frozen fruits and vegetables on hand for a quick-fix meal.Use fruits and vegetables as snacks. Its easy to have fruits and vegetables available as grab and go snacks

Healthy Ways to Cook Fruits & Vegetables2013Oklahoma Cooperative Extension Service17BakedBoiledSteamedStir-friedSautedRoastedGrilledStewedBlanchedMicrowaved Or served rawReview2013Oklahoma Cooperative Extension Service18Produce can fit in the food budgetBe smart about fruits and vegetablesPlan Shop with a plan and a listCook with all forms of produce, with unfamiliar fruits and vegetables and try new recipes and new methodsThink about growing some of your ownResources2013Oklahoma Cooperative Extension Service19Eat Healthy . Be Active Community Workshops curriculum at http://www.choosemyplate.gov/downloads/EatHealthyBeActiveCommunityWorkshops.pdf Fruits and Veggies More Matters at http://www.fruitsandveggiesmorematters.org/ USDA ChooseMyPlate at http://www.choosemyplate.gov/ To lead the lesson2013Oklahoma Cooperative Extension Service20Before the lessonAttend Leader TrainingHave the ice breaker activity readyMake copies of handouts and evaluationFind Someone Who ice breaker activity sheetDemonstration/Sampling Recipes handoutHealthy Ways to Cook Fruits and Vegetables handoutSmart Shopping for Veggies and FruitsFruit/Veggie Selection, Storage/Handling WheelEvaluationReview slides and script to use at lessonDecide on a recipe to demonstrate at the lesson or prepare ahead for samplingHave ingredients precut and measured ahead for demonstrationsKeep those items that require chilling in the refrigerator or on ice until neededCollect needed equipmentHave a serving tool, plates, cups, napkins and an eating utensil ready for samplingTo lead the lesson2013Oklahoma Cooperative Extension Service21At the lessonIce breaker activityDistribute handoutsGo through slidesAsk members how they stretch fruit/vegetable dollarsDemonstrate and/or sample recipeWash hands before beginningDecide when to begin the demonstration based on the amount of cooking time neededAfter the presentation is complete ask members to sample the foodComplete and collect evaluationsAfter the lessonTurn in evaluations to County FCS EducatorsPlease turn in the evaluation. Thank you for coming.2013Oklahoma Cooperative Extension Service22