Nutrition Fact Sheet - Summer time Fruits and Vegetables

Nutrition Fact Sheet

MONTHLY FACT SHEET PUBLISHED

BY THE FAMILY AND CONSUMER SCIENCES DIVISION

MAY

Strong, healthy families are the foundation of American communities, and family and community well-being is a shared priority of all Americans. Through research and

education, the Prairie View A&M University Cooperative Extension Program’s Family and Consumer Sciences component helps strengthen families and communities. Family and Consumer Sciences area of focus include Nutrition and Childhood Obesity, Food Safety, Health and Wellness, Parenting, Financial/Money Management, and Bullying

Summer Time Fruits and Vegetables The summer is coming and children will be home more and roaming through the cupboards and refrigerators to find ANYTHING to consume.

This is also the time when most households experience an increase in their grocery bill.

Families should begin to plan ahead while considering creative ways to incorporate fruits and vegetables into their children’s list of refreshing snacks.

According to the CDC, fruits and vegetables contribute important nutrients for the human body. Eating fruits and vegetables

lowers the risk of developing chronic diseases and can also help with weight management.

In 2011 the Behavioral Risk Factor Surveillance System published a report indicating that only 40.3% of adults and 42.1% of adolescents reported consuming fruits and vegetables less than one time a day in the state of Texas.

This same report indicated that there were only 0.7 farmers markets per 100,000 residents compared to the National average of 2.5 farmers markets per 100,000. d

6 Easy Steps toward healthier eating for children 1. Buy and serve more fruits and vegetables 2. Buy fewer soft drinks and high fat or high calorie snack foods like chips, cookies, and candy 3. Make sure you eat breakfast every day 4. Eat fast foods less often 5. Offer your child more water or low-fat milk more often 6. Be aware that some high-fat or high-sugar foods and beverages may be strongly marketed to kids.

Source: NIHMedlinePlus

Snacking is part of the American lifestyle!

CHOOSE MY PLATE: Tips for Vegetarians

Carefully chosen, snacks can be an important part of your healthy eating plan.

Snacks can supply nutrients, such as vitamins A and C, calcium, and fiber, without adding too much fat or too many calories.

Studies show that many youth do not get enough iron, vitamin A, or vitamin C. That’s why snacking comes in handy. Good snacks can give kids these and other important nutrients.

If snacks conjure up images of highcalorie, low-nutrient foods, think again! As with other food choices, you need to snack with variety, balance, and moderation in mind.

These snack-wise tips can make between-meal eating a valuable part of your day! .

quality of your eating plan— consume a variety of snack foods within each food group.

1. Plan snacks using the MyPlate guidance system (http://www.myplate.gov) Make snacks a part of your personal plan for the whole day. Rather than thinking of snacks as extras, choose snacks that help you meet the goals of your personal MyPlate plan.

3. Snack when you are hungry.

Skip the urge to snack when you are bored, frustrated, or stressed. Avoid “mindless” snacking.

2. Choose snacks for variety.

Add to the enjoyment and

4. Eat snack-size portions.

Snacks are not meal replacers.

Smaller portions usually are enough to take away betweenmeal hunger pangs without interfering with your mealtime appetite.

Source: PennState College of Agricultural Sciences Cooperative Extension

TIP ONE: Protein has many important functions in the body. Build meals around protein sources that are naturally low in fat. Don’t overload meals with high fat cheeses to replace the meat.

TIP TWO: Calcium-fortified soymilk provides calcium in amounts similar to milk. It is usually low in fat and does not contain cholesterol.

Source: My Plate.gov

Cauliflower, Broccoli, and Raisin Salad (retrieved from USDA.gov) Makes 8 Servings (110 Calories, 45 Calories from Fat, 5g Total Fat, 11g Sugar) 2¼ cups fresh cauliflower florets 2¼ cups fresh broccoli florets ½ cup chopped onion ½ cup raisins 2 tablespoons bacon bits ½ cup reduced-fat mayonnaise 2 tablespoons white vinegar 2 tablespoons sugar 1. In a medium bowl, combine cauliflower, broccoli, onion, raisins, and bacon bits.

2. In a small bowl, combine mayonnaise, vinegar, and sugar.

3. Pour mayonnaise mixture over vegetable mixture. Mix well to combine. Cover and refrigerate at least 2 hours.

4. Gently stir again just before serving.

By Danielle Y. Hairston Green, Program Specialist, Family and Consumer Sciences Prairie View A&M University College of Agriculture and Human Sciences Cooperative Extension Program

www.pvamu.edu/cahs Sources: MyPlate NIH Medline Plus Penn State College of Agricultural Sciences Centers for Disease Control and Prevention USDA Food and Nutrition Services

http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html http://www.nlm.nih.gov/medlineplus/magazine/issues/sprsum10/articles/sprsum10pg10-11.html http://pubs.cas.psu.edu/FreePubs/pdfs/uk113.pdf http://www.cdc.gov/nutrition/professionals/data/index.html http://www.fns.usda.gov/fdd/recipes/hhp/HHP-CreativeRecipes-rev2.pdf