how to sneak vegetables and healthy snacks into the diet
TRANSCRIPT
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How to Sneak Vegetables and Healthy Snacks
into the Diet
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Why is it Important?
• Increases – Vitamin A,C, D and B’s– Calcium, Selenium, and
Iron– Fiber– Omega-3 and Omega-6
• Decreases – Saturated fats– Trans fats– Cholesterol– Sodium (salt)– Added sugars
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Why is it Important?
• Decreases risk of:– Obesity– Hypertension– Coronary Heart
Disease– Diabetes– Cancer
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Why Don’t People Eat Healthier Foods like
Fruits and Vegetables?
• Have not been exposed to them
• Do not know how to prepare them
• Color• Texture• Flavor• Smell
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How Much Should I Eat?
• Choose this many servings from these food groups to have 1,600 to 2,000 calories a day:– 8 starches– 2 milks– 4 vegetables– 4 to 6 ounces meat and
meat substitutes– 3 fruits– up to 4 fats
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What is a Serving?
• Carbohydrates or Starch
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What is a Serving?
• Vegetables
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What is a Serving?
• Fruits
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What is a Serving?
• Milk or Dairy
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What is a Serving?
• Meat or meat substitutes
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What is a Serving?
• Fats and Sweets
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How to Increase Healthy Foods in the Diet
• Hide them in foods– Purée – Chop– Liquefy
• Make them visually appealing
• Add them to familiar foods
• Make them fun to eat
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How to Hide Foods in the Diet
• Purée Food:– Chop solid food into
smaller pieces – Place in food
processor or blender– Add liquid – Purée
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Purée Foods
Add veggies to any dish:• Try to add veggies that are the
same color as the dish – Cauliflower in mashed
potatoes
• Mix sweeter veggies with sweet dishes– Carrots in tomato soup
• Add to thicken food – Potatoes in sauces and chili’s
• Add to pasta sauce, or pizza sauce
• Add sweet potatoes in macaroni and cheese
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Purée Foods
Add fruits to any dish:• Add puréed berries over
ice cream• Add to smoothies or milk
shakes• Put in yogurt for extra
flavor• Add to muffin or pancake
batters• Use apple sauce instead
of eggs/butter in baking
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How to Hide Foods in the Diet
• Chop Food:– Trim the stem and
peel if necessary– With a rocking motion,
with tip of knife on cutting board, slice down through the vegetables
– Or use an electric or hand held chopper
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Chopped Foods
Add veggies to any dish:
• Try carrots in chili• Add squash to salsa• Put onions in hamburger
meat• Mix veggies in omelets• Mix corn in refried bean
dip
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Chopped Foods
Add fruits to any dish:• Make a tangy fruit salsa• Add to cereal or oatmeal• Put bananas on peanut
butter sandwiches• Add dried berries and
nuts over salads• Add to bread mixes,
muffins, or pancakes
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How to Hide Foods in the Diet
• Liquefy Foods:– Peel or cut as
necessary– Use hand juicer,
blender, or electric juicer
– Strain any pulp from mixture
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Liquefy Foods
Add veggies to any dish:
• Mix carrot juice in orange juice
• Instead of water add tomato or any other veggie juice to soups and stews
• Drink vegetable juice instead of fruit juice
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Liquefy Foods
Add fruits to any dish:• Squirt citrus juice over
salads• Add to muffin or cake
mix• Mix with frozen fruit
and yogurt for a smoothie
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How to make them Visually Appealing
• Mix a variety of fruits or vegetables together to bring out the color
• Cut each kind in a different shape: cubes, slices, wedges etc.
• Have a variety of textures.
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Add them to Familiar Foods
• Add vegetables to cheese or bean dip
• Add frozen vegetables when making rice
• Make a noodle salad with fresh vegetables
• Instead of plain ranch dip, add chopped vegetables
• Add wheat bran and blueberries to pancake mix
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Make them Fun to Eat
• Have the husband and kids help prepare them. – Men love to grill, so have them grill some peppers,
squash, pineapple, or watermelon for a nice variety with your meal
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Make them Fun to Eat
– Kids love hands on activities, so why not have them make banana caterpillars, apple ladybugs, or have them pick out what kinds of fruit they want in a fruit salad
– If they make it and pick the ingredients they are more likely to eat it
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Make them Fun to Eat
• Fondue is always fun and can add a variety of fruits and veggies to your diet
• Make home made granola that can be added to yogurt
• Make chocolate covered frozen bananas or caramel apples
• Make mini individual pizzas and let them choose what veggies they want on them
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Easy Recipes
Chipotle Ranch Salad– 3/4 cup ranch dressing– 1/8 teaspoon ground
chipotle– 2 cans red beans– 1 can corn – 1 large tomato chopped– 3 cups lettuce– Tortilla strips for garnish
• This recipe is great as a quick lunch. Try without the lettuce and use tortilla chips instead of strips, it makes a great dip!– Mix all but the tortilla strips
together in a large bowl. – Add tortilla strips on top of
salad
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Easy RecipesHomemade Granola
– 2 ½ cups old fashioned rolled oats
– 1 cup shredded coconut– ½ cup unsweetened wheat
germ– ½ cup chopped nuts
(peanuts, walnuts, almonds)
– ½ cup sesame seeds– ½ cup honey– ¼ cup sunflower oil– 1 teaspoon cinnamon– ½ cup raisins– ½ cup cran-raisins
• This is a great snack the kids can help make.– Mix all ingredients, but the
raisins and cran-raisins, together in a large bowl
– Bake at 300° for 45 minutes, stir every 15 minutes
– Remove from the oven and stir in the dried fruit. Allow to cool in pan, stirring every 15 minutes
– Store in air tight container
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Easy Recipes Spaghetti Sauce
– 1 lbs. ground beef– 1 cup chopped onions– 1 teaspoon minced garlic– 2 cans peeled plum
tomatoes– 1 can tomato paste– 1 teaspoon: oregano, basil,
sugar and salt– ½ teaspoon pepper– 1 cup puréed broccoli
• Add this to your favorite pasta for a quick dinner– Cook beef until fully cooked
in large sauce pan with onions and garlic on med-high heat
– Add tomatoes, paste, broccoli and seasonings, lower heat.
– Simmer for 15 minutes