NUTRITION HANDBOOK
contents COOKING TOOLS COOKING METHODS MYPLATE MEALS FOOD SAFETY GO, SLOW, WHOA FRUIT TIPS VEGETABLE TIPS HERBS & SPICES FOOD STORAGE FAMILY MEALS
Welcome to Brighter Bites! WHO IS BRIGHTER BITES?
We’re a team of parents, educators, nutritionists, and volunteers who hope to make our world brighter, one bite at a time. We believe good food should be as easy to find as it is to eat. So we’re here to help bring healthier choices into the homes, minds, and mealtimes of our community’s kids and their families. OH YEAH? HOW?
We start by delivering fresh fruits and veggies directly into our kids’ hands, teaching them how to use and choose a different kind of fast food. Each week, your child will take home two bags of fresh produce from school—bags chock full of everything from apples and oranges to kale and cauliflower—a colorful variety of foods all delicious and nutritious in their own unique way. WHAT DO I DO WITH THIS HANDBOOK?
Use this handbook to find nutritious tips, tools, and ideas for preparation to help guide you and your student through the Brighter Bites season. For more ways to make the most of your produce each week, visit us online at brighterbites.org, and share your favorite ideas with friends and family.
THE POWER OF PARENTS While our team will get your kid(s) excited at school through yummy demos and samples, you are the biggest key to cultivating a healthy lifestyle for your family. Use Brighter Bites as an opportunity to spend the best part of the day—mealtime—together!
COOKING TOOLS
Your First Step: Prep! The first great rule of a great meal is to be prepared. Stock your kitchen with these simple standbys to help keep cooking smart, safe, and speedy. nail brush
USE TO: Scrub root
vegetables, like carrots and potatoes. TIP: Keep clean
between uses, and replace every 3-5 months.
baking tray
USE TO: Roast
your vegetables in the oven. TIP: Find a tray with
slightly raised sides for cleaner cooking.
cutting board
TIP: Never put raw
meat or fish on the same board as raw produce without first cleaning with soap and water.
colander or steam basket
USE TO: Rinse fresh
fruit and veggies, or thaw frozen ones. Drain pasta. Steam vegetables.
wooden spoon
peeler
TIP: It's worth investing
USE TO: Remove
in a wooden spoon or two. Because they won't melt, they are the perfect kitchen companion for any cooking, stirring, or sautéing needs.
non-stick skillet
TIP: Why non-stick?
You can use less oil, which keeps meals healthier. But don’t use metal spatulas with non-stick surfaces, as they will scratch.
potato and carrot skins. Make thin strips of zucchini and cucumber.
scissors
USE TO: Cut up lettuce
and greens. Trim outside leaves and stems. TIP: Make sure you buy
the thick, sharp scissors found in the kitchen aisle; school scissors won’t get you too far!
aluminum foil
pillow case
USE TO: Cook easy-cleanup
measuring cups & spoons
USE TO: Store dry
TIP: Never underestimate
greens inside. Fill with wet greens and spin overhead to shake off water outside.
veggies on the grill or in the oven. In the oven: Spread foil flat onto a baking sheet, then roast veggies at 350°. On the grill: Place foil over grill grates, poke holes, and cook veggies at medium or low heat. Both: Wrap veggies into a bundle and roast away! It’s quick, easy, and keeps foods low-fat: no extra oil needed.
TIP: Choose a thin
case. Make your own bag by sewing up sides of muslin / cheese cloth.
the importance of precision! One half-cup off can turn a dessert into a disaster. Always use proper measurements found in recipes (from cooks who learned the hard way!).
3 BASIC KNIVES chef’s knife
paring knife
serrated (bread) knife
USE TO: Slice tomatoes.
USE TO: Cut, chop, slice,
USE TO: Trim leaves,
TIP: Use side of knife to
TIP: Use for more control if
and dice.
crush, and the heel (the bottom edge near the handle) to puncture hard veggies, like pumpkin.
flowers, stems, and roots.
Peel or segment citrus or pineapple. Cut melons.
chef’s knife feels awkward.
Sharp Knife = Safe Knife HOW TO HOLD A KNIFE:
For grip and control, hold tightly on handle near the blade, placing thumb on one side of metal and inner edge of bent index finger on other.
A dull knife requires more force to cut, making accidents more likely. Kiddos should never cook or use knives without adults nearby!
COOKING METHODS
Back to Basics Raw or roasted? Steamed or sautéed? Whether you’re using an oven, a grill, or even your microwave, try these basic cooking methods to keep your food delicious and nutritious — in mere minutes!
F r e s h ( R aw )
Grilled
Blanched
Go all-natural:
Go lean and mean:
Go crisp and colorful:
Enjoy an entirely different flavor (and typically more nutrients) when you eat your vegetables raw.
Outdoors, on a grill pan, in the broiler, or with a countertop grill, grilling is a fast and easy way to cook without adding extra fat—no need for more than a ½ tsp drizzle of oil on your veggies (if at all).
Blanching helps preserve the texture of vegetables and enhances their color for a meal that’s as bright and crisp on your plate as your palate.
TRY IT: Grill vegetables
add veggies, and cook for 2-3 minutes, uncovered. Drain in a colander and rinse under cold water.
In addition to carrots, celery and tomatoes, veggies like jicama, zucchini, mushrooms and even pumpkin burst with unique flavor when served raw.
by using skewers to make healthy kabobs, or toss chopped veggies into an aluminum foil bag and place on the grill alongside the other foods for your meal. Efficient and delicious!
TRY IT: Boil water,
Healthy tip: choose olive or canola oil. You only need a small amount (about 1-2 tsp) for most cooking methods. Avoid excess fat from oil and butter by using a cooking spray to lightly coat pans and skillets.
S au t é e d or Stir-Fried
B a k e d or R o a s t e d
Spice things up:
Add tender, loving care:
If you love garlic, herbs, and spices, sautéing is a quick and tasty way to add your own creative flair to a topping or side dish, especially with vegetables like zucchini, onion, bell pepper, and tomato.
Baking and roasting adds tender texture, flavor, and color to your vegetables. Ideal for squash, carrots, broccoli, sweet potatoes, asparagus (and more!).
TRY IT: Drizzle ½
tsp oil in pan. Once hot, add thin-sliced vegetables and your favorite seasonings, and cook for about 2 minutes. If they start to stick, add a splash of water instead of oil to keep things healthy.
Steamed
Go fast and fresh: Steaming is a great way to cook vegetables, as it is fast, healthy, and helps retain vitamins and flavor. TRY IT: Add a half-
fresh or frozen veggies with seasoning and a dash of oil, spread onto a baking sheet or pan, and bake until tender in a 350° oven. Toss occasionally for even cooking.
inch of water to a pot and bring to a boil. Set veggies in water (or colander, if preferred). Cover tightly with lid and steam until tender, anywhere from 5 minutes (leafy greens) to 25 minutes (artichokes).
TRY IT: Prick
TRY IT: Place
TRY IT: Toss chopped
vegetables (like potatoes) all over with a fork. Microwave on medium-high, turning food in 3-minute increments until tender.
veggies into shallow dish with sides, add 3-5 tbsp water, and cover with a damp paper towel. Microwave on high in 2-minute increments until food is tender, but not mushy.
MYPLATE MEALS
What’s On Your Plate? Better health starts with eating well-balanced meals that include plenty of fruits and vegetables—the building blocks of nutrition. Use MyPlate as a guide to incorporate all five food groups to create healthy meals.
THE FIVE FOOD GROUPS ARE:
Fruits Vegetables Grains Proteins Dairy
dairy fruits
vegetables
grains
protein
CHOOSEMYPLATE.GOV
Healthy Tips: Make half the plate fruits and vegetables. To build a healthy meal, begin with more fruits and vegetables and fewer proteins and grains. Use MyPlate as a guide to serve the correct portion sizes of each food group. Healthy habits start early. Remember: YOU are the best role model for your child!
breakfast burrito
savory rice and beans
1 whole wheat tortilla (6-inch)
½ cup cooked brown rice
1 scrambled egg with
¼ cup cooked black beans
1 cup green bell pepper slices
1.5 ounces (¼8 cup) shredded cheddar cheese 2 cups lettuce and sliced tomatoes
Add salsa for an extra kick! On the side: 1 cup of fruit, like a medium apple On the side: 1 cup fat-free milk nutrition facts: 380 Calories; 9 grams fat; 9 grams dietary fiber
On the side: ½ cup raisins nutrition facts: 490 Calories; 9 grams fat; 11 grams dietary fiber
smart & savory sample plates MYPLATE MEALS FOR YOUR CHILD
turkey sandwich lunch
italian spaghetti dinner
2 slices whole wheat bread
1 ounce lean ground beef with seasoning
2-3 thin slices lean turkey 1 slice (1.5 ounce) cheddar cheese
½ cup whole wheat spaghetti pasta
1 cup raw spinach or lettuce
1 cup tomato-based marinara sauce
On the side: 12 baby carrots On the side: 1 medium banana
On the side: 1 cup strawberry slices
nutrition facts: 458 Calories; 10 grams fat; 11 grams dietary fiber
1 cup sautéed zucchini nutrition facts: 320 Calories; 4 grams fat; 8 grams dietary fiber
FOOD SAFETY
Once You Serve It, Save it! Proper food safety helps food last longer and taste better! Storing fruits and vegetables properly will prevent the growth of harmful bacteria. DID YOU KNOW?
One in four people living in the United States will get an illness from food this year. C hildren are more likely than adults to get sick from eating spoiled food.
Know the Difference
Some foods need to be refrigerated, while others can be left at room temperature.
KEEP PERISHABLE FOODS LIKE THIS REFRIGERATED:
THESE CAN BE KEPT AT ROOM TEMPERATURE:
Meat, poultry, fish, eggs, pasta salads, and leftovers
Whole or uncut fruits and vegetables
Peeled or cut fruits and vegetables,
Unopened canned goods
including leafy greens like lettuce
Unopened fruit juice (if pasteurized)
Milk, yogurt, cheese, opened fruit juice, and opened canned foods
Bread products, cereal, and crackers
Dried fruit Nuts and peanut butter Dried beans
Keep A Clean Routine! Food can become unsafe to eat in just 2 hours if stored improperly. Make sure all surfaces and supplies are clean before cooking. Wash all fresh fruits and vegetables before eating. Proper hand-washing is very important to keep food and family safe when cooking.
TIPS FOR PROPER
HAND-WASHING: 1. Use warm water and soap. Completely wash all sides of hands and fingers, 2. including wrists and fingernails.
3.
Wash for at least 30 seconds—sing the ABC or Happy Birthday song!
GO • SLOW • WHOA
Using CATCHy Categories To help children and parents make healthy food choices, your school is using a program called CATCH (Coordinated Approach to Child Health). GO-SLOW-WHOA foods are great tools from the CATCH program to help you compare which foods are best to eat and when.
GO FOODS:
EAT EVERY DAY! These are foods high in vitamins, minerals, and fiber. GO foods are also lowest in salt (sodium), added sugars, and unhealthy fats. Here are some examples: “ Whole foods,” like fresh fruits and vegetables Whole grains, like brown rice, 100% whole wheat bread, and oatmeal (not instant) Lean meats, grilled chicken (without skin) Fat-free or 1% milk, low-fat cheese, low-fat yogurt (unsweetened)
Salsa, beans without salt or added fat
SLOW FOODS: EAT SOMETIMES!
These are between GO and WHOA foods. Here are some examples: Refined grains, like white bread, white rice, and white flour tortillas Fruit with added sugars and/or salt 2% milk, whole milk, whole-milk yogurt (unsweetened) Vegetables cooked in oil, like sautĂŠed veggies Peanut butter (without added salt, sugar, or oil), refried beans made with vegetable oils
WHOA FOODS: EAT RARELY!
These are highly processed foods or foods that are highest in unhealthy solid fat, added sugars, and/or salt. These are unhealthy foods that lack nutrition. Here are some examples: Chips, desserts, soft drinks (regular and diet), sugary cereals, and sweetened drinks Sweetened (flavored) milk, butter, lard or any animal fat, regular sour cream, or mayo made with solid fats Chicken nuggets, fried french fries, fried foods (e.g. fried fish), hot dogs, and bacon Fruits canned in heavy syrup
Make every bite a brighterbite.
NO PRODUCE Left Behind! Fruits and vegetables are as vibrant as they are versatile, and can be enjoyed a variety of ways throughout their life cycle. Use this prep guide to explore different methods for making the most of your produce, from smoothies to stirfry to shishkabobs—the options are endless!
see how many methods
YOU CAN USE!
Usage Guide FREEZE
EAT RAW
MICROWAVE
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ASPARAGUS / BROCCOLI / CAULIFLOWER
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AVOCADOS
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FRUIT / VEGETABLE APPLES / PEARS
BANANAS
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BEETS BELL PEPPERS / ONIONS
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CABBAGE
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MUSHROOMS PEACHES / PLUMS / NECTARINES
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PINEAPPLE
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RADISHES SPINACH / KALE
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TOMATOES WINTER SQUASH / PUMPKIN
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Hungry For More?
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STEAM
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BLANCH
ROAST
GRILL
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FRUIT TIPS
Fruit Pursuits
Eating a variety of fruit is important for health. Children need 2-3 fruits a day. Every fruit provides different vitamins and minerals, so mix it up!
DID YOU KNOW?
Fruit can be fresh, canned, frozen, or dried. Fruits are a great source of Vitamin A, Vitamin C, antioxidants, and fiber.
Variety is important for complete nutrition!
SWEET & SIMPLE TIPS Different colors usually indicate a variety of nutrients. Children need a variety of fruits to get all the nutrients their growing bodies need. Challenge your family to see how many different fruits you can eat this week! When buying canned fruits, choose fruits canned in 100% fruit juice or water instead of syrup. If your child is eating whole fruit (fresh or frozen), there is no need for fruit juice.
Kids need to eat 2-3
fruits every day!
FRUIT IS A GREAT
GRAB-AND-GO SNACK! Add an apple or banana to your child’s lunch. Grab some whole fruit, like an orange or a pear, for on-the-go snacking. Kids eat with their eyes. Keep a bowl of fruit out at home. Try serving new fruits with low-fat yogurt dips, or in fruit smoothies with fat-free milk.
VEGETABLE TIPS
Very Veggie Eating a variety of vegetables is important for health. Children need 2-3 vegetables a day. Every vegetable provides different vitamins and minerals, so mix it up!
CHOOSE A VARIETY OF VEGETABLES FROM THE FOLLOWING GROUPS:
Dark green veggies: broccoli, kale, spinach, asparagus, romaine lettuce, cabbage Red and orange veggies: squash, carrots, tomatoes, red and orange bell pepper Other veggies: avocado, celery, cucumbers, zucchini, green bell pepper, eggplant, cauliflower, onions Starchy veggies: corn, sweet potatoes, white potatoes, green peas
Kids need to eat 2-3
veggies every day!
HEALTHY TIPS A diet rich in colorful vegetables is high in fiber, vitamin A, vitamin C, antioxidants, and folate. Children are more likely to eat vegetables when they see their parents eating them. Set a goal to see how many different vegetables your family can eat this week! Fresh or frozen vegetables are great ways to help your family get balanced nutrition. If buying canned vegetables, choose only low-sodium varieties.
TIPS FOR INTRODUCING
NEW VEGETABLES: EXPLORE:
Let your child select a new fruit or veggie for everyone to try.
START SMALL:
Introduce one food at a time, and offer 1-2 bites to start.
Offer new foods when children have a good attitude. Serve them at the beginning of the meal when your child is hungry. TIME IT RIGHT:
NAME IT:
Give foods a fun name. Broccoli can be “little trees”!
SET AN EXAMPLE:
If you like it, your child will usually like it, too.
It can take up to 12 times before a child will like a new food, so don’t give up. Try serving new veggies with a healthy dip, like low-fat dressing, hummus, or avocado. KEEP TRYING:
PAIR IT:
Serve new foods with familiar or favorite foods.
HERBS & SPICES
Flavor Savers Fresh herbs, spices, and seasonings are a delicious way to add flavor to your meals without adding fat and calories. Experiment with different amounts until you reach your favorite creative combo.
Advice on Spice: CHECK INGREDIENTS: Make sure to buy spice mixes that
do not contain salt. Don’t worry—they will taste just as good! Black Pepper
Cinnamon
BUY IN BULK: Save time and money by purchasing spices
in bulk, and buy little bags as you need. Bulk spices can be found in larger grocery stores and international stores in the bulk aisle. RE-USE & REFILL: Keep your jars of original spices, and Clove
Chilies
refill them with the spices you buy in bulk.
A Blurb on Herbs: GO GREEN: Make sure leaves are fresh and green,
with no yellowing. Basil
Thyme
BAG & BUNCH: Store herbs in a pillowcase or muslin
cloth bag in the fridge, or suspend bunches of herbs by a string to dry out. FREEZE UP: Herbs freeze well. They may change Oregano
Cilantro
color but will typically retain their flavor.
A Healthy Side Kick Many sauces contain added sugar or salt. For a healthy
flavor, try substituting lemon or lime juice, or make your own salsa! Chopped fruits and vegetables make a tasty topping for grilled meats or sides.
SWEET, HOT OR SAVORY? Whichever flavor you're craving, use the guide below to add a dash of round-the-world flair to your meals. HERB/SPICE/SEASONING
LATIN
ITALIAN
BASIL BLACK PEPPER CAYENNE CILANTRO CINNAMON CLOVE COCONUT CORIANDER CUMIN FIVE-SPICE GARLIC GINGER GREEN ONION HABANERO CHILI JALAPEÑO LIME ONION OREGANO PAPRIKA RICE WINE VINEGAR ROASTED SESAME OIL SOY SAUCE THYME TOMATO LEGEND
SWEET:
HOT:
SAVORY:
CAJUN
INDIAN
CHINESE
CARIBBEAN
FOOD STORAGE
Preserving Your Produce Make fresh food last longer by freezing, pickling, or jamming your leftover produce. A little effort can go a long way!
FREEZER PLEASERS
PEEL & SEAL:
COOL DOWN:
Always wash, cut, and peel produce before freezing, and use freezer bags or containers for storage.
Make sure foods cool to room temperature before placing into freezer. Almost all vegetables can be frozen if cooked into soups or stews first.
SMOOTH OVER: Frozen fruit or vegetables that are mushy after thawing are perfect for use in smoothies or cooked dishes.
IN A PICKLE? Don’t throw away those extra veggies! Make a sweet, salty, or spicy pickling liquid and save your produce for months of munching. HERE’S THE DILL: (prime foods for pickling)
cucumbers, radishes, carrots, okra, pearl onions, beets, cabbage, peppers, garlic, grape tomatoes
IN A JAM? Use up extra-ripe or previously frozen fruit by making jam.
basic pickling liquid 3 cups white or apple cider vinegar 3 cups water ¼ cup sea salt ¼ cup sugar (for sweet pickles) 2–4 dried hot chilies (for spicy pickles) Dried herbs & spices (mustard seed, celery seed, bay leaf, peppercorn, etc.) Add all ingredients to a large pot. Heat until salt and sugar (if using) are dissolved. Once liquid has cooled to room temperature, pour over vegetables in a clean jar. Top with clean lid and store in fridge for at least two days and up to one month.
basic fruit jam 1 cup fresh or frozen berries 1 small piece of different fruit (plum, peach, etc.) ½–¼-inch slice lemon peel 1 tbsp sugar
DID YOU KNOW? Pectin, which is what makes jams gel together, is an element naturally found in the skin of many fruits, and especially in citrus rinds. Use a peeler to remove a bit of lemon rind and add to your fruit as it cooks. Note: Papaya, pineapple, and other exotic or tropical fruits do not contain pectin.
Slice fruit and add to a small pot over medium heat. Cook 5 minutes. Add berries and sugar, and cook over medium-low heat 30 minutes, stirring occasionally. Peel a piece of lemon rind. Remove any excess white part with knife, as anything but yellow rind can result in bitter flavor. Add slice of lemon peel to pot and cook a further 10-15 minutes or until thickened. Pour into a shallow dish, and spread along the bottom so the jam cools to room temperature. Put in clean jar or bowl and keep in fridge for about 10 days.
FAMILY MEALS
Making Mealtime Matter Kids who eat more family meals have better health.
BENEFITS FOR THE FAMILY:
Homemade meals are more likely to be nutritious. Cooking and sharing a meal together is a great way to pass on cultural traditions. Keeping mealtime important makes families stronger. Family meals are a great time to explore new foods. If children see you trying a new food, they are more likely to taste it themselves and like it!
Aim to have at least 4 family meals this week!
BENEFITS FOR CHILDREN INCLUDE:
Enjoying fruits and vegetables Skipping unhealthy snacks Doing better in school Maintaining a healthy weight
“ONE-DISH WONDERS,” like soups, stews,
and casseroles, are easy homemade meals, but make sure they are low in SLOW foods and high in GO foods.
SIMPLE STEPS FOR ENJOYING
HOMEMADE FAMILY MEALS: L et your kids help with simple tasks, like washing produce or setting the table. Try frozen vegetables—they cost less, cook quickly, and are just as nutritious as fresh veggies. Keep it simple—salsa or pasta sauces are easy marinades for meat. To save time, make a big meal and save leftovers to use later. U se family meals as a great opportunity to talk about what your child is learning about nutrition in the CATCH lessons at schools. Turn off the TV to keep mealtime special and free of distractions! Make mealtime matter anytime! Family meals can be breakfast, lunch, or dinner, on weekends or on weekdays.
To our parents and families: THANK YOU for welcoming Brighter Bites into your home. If you have any questions, comments, or feedback, we’d love to hear from you. The more involved you are in your family’s health, the brighter everyone will shine. We can’t wait to see you next season! CONTACT US info@brighterbites.org W W W. B R I G H T E R B I T E S .O R G
BRIGHTER BITES FOUNDERS Lisa Helfman, JD Shreela V. Sharma, PhD, RD, LD CREATIVE Design and Copy: PRINCIPLE & UTDH Illustrator: Mike Guillory
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Copyright © 2016 Brighter Bites | Nutritional content provided by University of Texas School of Public Health Copyright © 2016 Shreela Sharma, PhD, RD, LD, Lisa Helfman, JD, Christine Markham, PhD, and University of Texas School of Public Health This nutrition manual was funded, in part, by the Brighter Bites grant program administered by the Texas Department of Agriculture, and in part by USDA’s Supplemental Nutrition Assistance Program: SNAP.
is rooted in the belief that if we
give our kids something
better to munch on,
THEY WILL. and the lives they lead will be
as vibrant as the foods
THEY CRAVE.
the better we
NOURISH the brighter we
FLOURISH
W W W . B RIGHT ERB I T ES . ORG