liveWELL Eat Well Third Edition by liveWELL program at University of Iowa

EAT WELL - 2024 -

NUTRITION WORKBOOK

Benefits of Color

Serving Sizes and Calculate Your Intake

Canned, Frozen, Fresh and Best Uses

Plan Your Produce

Shopping Trip

5-Ingredient Recipes

Grab-and-Go Snacks and Dips

Simple Additions and Recipe Makeover

Build a Smoothie and Stir-Fry

Campus Favorites Eat Well Habit

I M P O R T A N C E A T I O W A

At the University of Iowa, we know eating fruits and vegetables is crucial for employees' well-being. These foods provide essential vitamins and minerals that boost energy, improve mental function, and enhance job performance. Healthy eating also reduces stress and improves mood, leading to a better work environment. By encouraging healthy nutrition, the university supports staff well-being and workplace success.

89% of University of Iowa employees report that they want to eat more fruits and vegetables and are either “getting ready” or “are ready” to do so. - 2023 PHA Data

B E N E F I T S O F C O L O R

The color in produce is created by specific phytonutrients. Eating a variety of colorful fruits and vegetables reduces the risk of chronic illnesses and certain cancers, while also supporting weight management and promoting a healthy digestive system.

Match the color with its primary health-boosting effect!

The American Heart Association recommends eating 4.5 cups of fruits and vegetables per day.

A CUP IS EQUAL TO:

1 piece of fruit

1 cup 100% fruit or vegetable juice

1 cup cooked vegetables

1/2 cup dried fruit

2 cups raw leafy vegetables

USE THESE SIMPLE COMPARISONS FOR CUP ESTIMATES!

CLOSED FIST CUPPED HANDS

1 cup fruit or cooked vegetables

2 cups raw leafy vegetables

C A L C U L A T E Y O U R I N T A K E

Each time you eat a serving of fruit or vegetables, convert to cups and record your amounts! At the end of the day, calculate your total amount to see if you meet the recommended daily intake

Time Cups of Fruit Cups of Vegetables

TOTAL AMOUNT CONSUMED: cups

What could you do tomorrow to improve your intake?

Myth 1: Fresh Produce is Always More

Nutritious

Frozen and canned produce are often picked at peak ripeness and may even retain more nutrients than fresh produce that has been stored for several days.

Myth 2: Frozen and Canned Produce are Full of Preservatives

Many canned products now come without added preservatives. Frozen produce typically does not contain preservatives. Pro tip: compare labels for zero preservatives!

Myth 3: Fresh Produce is Always More Expensive

The cost of produce can vary widely based on the type, season, and region. In-season options tend to cost less. Frozen and canned produce generally have a longer shelf life, potentially reducing waste and overall cost.

B E S T U S E S

A mix of frozen, fresh, and canned produce can be beneficial! Choosing fresh produce when it is in season, and relying on frozen or canned options when it is not, provides a balanced diet and reduces costs.

FRESH

Salads

Raw snacks

Juices

Roasted vegetables

Garnishes

FROZEN

Smoothies

Soups and stews

Baking

Casseroles

Stir-fries

OVEN-ROASTED VEGETABLES

CANNED

Soups and stews

Baking

Sauces and purees

Convenience meals

Dips

RASPBERRY OATMEAL MUFFINS

ONE POT TACO STEW

Meal planning is an effective tool to save time and money, avoid food waste, and make healthier choices. Look ahead at your week and plan meals or snacks that incorporate fruits or vegetables

N O T E S

With your meal plan ready, it’s time to create your grocery list! Check your kitchen for items you already have, then use this space to write down what you need to purchase.

Shopping List

Buy in-season produce

Utilize local farmers’ markets

Purchase canned or frozen produce with a longer shelf life

Compare prices with fresh produce to determine the better deal.

Buy in bulk

This option works great for potatoes, onions, and carrots. Canned and frozen produce can also be bought in bulk!

5 - I N G R E D I E N T R E C I P E S

Convenient, cost-effective, and easy clean-up. Say hello to 5-ingredient recipes! Explore how you can increase produce through these simple recipes

BANANA OAT PANCAKES

1/4 cup oat flour or blended oats

1 ripe banana

1 egg

1 tsp. vanilla extract

Pinch of salt

1. Heat a large skillet on medium-high heat and spray with cooking oil.

Mash the banana with a fork. Add the egg, vanilla, salt, and oat flour. Mix until you have a thick-batter consistency.

3. Serve with desired toppings

Scoop 1/4 cup batter onto the hot skillet. Cover for 2 minutes or until bubbles form around edges. Flip and cook for 1 minute.

HUMMUS PINWHEELS

4 tortillas

3/4 cup hummus

Baby spinach

1/2 cucumber, cut into matchsticks

1/2 cup sun-dried tomatoes, finely chopped

Prepare the sun-dried tomatoes and cucumber by cutting into pieces. Place the tortillas on a plate and cover with a damp towel. Microwave the tortillas for 20 seconds.

1. Spread 1/4 of the hummus on one tortilla Form a line of cucumber strips, baby spinach, and sundried tomatoes on the tortilla. Roll into a pinwheel shape. Repeat with the remaining tortillas.

2 Cut each tortilla roll into 1-inch strips.

CAPRESE PIZZA

1 pound prepared pizza dough

8 ounce mozzarella cheese, thinly sliced

2 cups cherry tomatoes, halved

1/2 cup fresh basil leaves

2 Tbsp. balsamic glaze

Salt, pepper, oil

Place a 17 x 12-inch baking sheet in the oven, and preheat the oven to 450°F.

Stretch the pizza dough onto a large sheet of parchment paper. Brush dough with oil, and sprinkle with salt and pepper. Transfer the sheet of dough to the hot baking sheet in the oven. Bake for 10 minutes.

Remove from oven. Top with cheese and tomatoes. Return to oven for cheese to melt.

Remove from oven Sprinkle with basil and drizzle with balsamic glaze.

CHICKEN CURRY SWEET POTATO

4 sweet potatoes

1/2 cup curry sauce

1 1/2 cups cooked cauliflower

8 ounces chopped cooked chicken

4 tsp. fresh cilantro

Pierce potatoes all over with a fork.

Microwave for 20 minutes or until soft, turning once or twice

Let cool slightly.

Make a lengthwise cut to open the potato. Top each potato with curry sauce, cauliflower, chicken, and cilantro.

G R A B - A N D - G O S N A C K S

The combination of a quick carbohydrate and sustaining fat or protein is the perfect formula for a filling snack. Find ways to mix and match to your liking!

CARBOHYDRATE PROTEIN/FAT

Veggie sticks

Hummus

Greek yogurt

Cottage cheese

Nut butter

Almonds

Tuna salad

Cheese cubes

Hard boiled egg

WHAT COMBINATIONS COULD YOU TRY?

Cucumber Grapes

Carrots

Enhance your produce with these simple and delicious dips. Instructions: Mix or blend until thoroughly combined.

COOKIE DOUGH

1 cup Greek yogurt

2 Tbsp. peanut butter

1 Tbsp. honey

1/2 tsp. vanilla extract

1/2 tsp. cinnamon

3 Tbsp mini chocolate chips

Pairs well with apples, grapes or bananas!

AVOCADO DIP

1/2 cup Greek yogurt

1 ripe avocado

1/2 cup cilantro

1 tsp. chopped garlic

1/4 tsp. ground pepper

1/2 tsp cayenne pepper

1/4 tsp. salt

2 Tbsp lemon or lime juice

Pairs well with carrots, cucumbers or celery!

RANCH

1 cup cottage cheese

1/2 tsp. dried dill

1/2 tsp. dried parsley

1/2 tsp dried chives

1/2 tsp. garlic powder

1/2 tsp onion powder

1/4 tsp. salt

1 pinch black pepper

2 tsp. lemon juice

Pairs well with broccoli, carrots or cauliflower!

CHOCOLATE HUMMUS

1 can drained chickpeas

1/2 cup peanut butter

1/3 cup cocoa powder

1/3 cup maple syrup

1/4 cup milk

1 tsp vanilla extract

1/2 tsp. salt

Pairs well with berries, apples or bananas!

These simple additions can make a big difference in increasing fruit and vegetable consumption without making drastic changes to your eating pattern. What additions could you try?

BREAKFAST

LUNCH S I M P L E A D D I T I O N S

Mix pureed pumpkin into oatmeal with cinnamon

Add grated carrots to muffins.

Top yogurt or cereal with sliced bananas or berries.

Add spinach, onions, bell peppers, or mushrooms to scrambled eggs or potatoes.

Add a side salad with mixed greens. Include slices of cucumber, tomato, or avocado on a sandwich.

Add shredded carrots or roasted vegetables to a wrap.

Mix chopped vegetables into tuna or egg salad.

DINNER

Mix steamed broccoli into pasta dishes.

Layer thinly sliced zucchini into casseroles.

Stir extra peas or carrots into soups or stews. Choose fresh or frozen fruit for dessert.

Swap ground meat in casseroles or sauces for lentils

WHAT SIMPLE ADDITIONS COULD YOU TRY?

R E C I P E M A K E O V E R

Think about a recipe that you frequently make at home. Write substitutions or additions you could include to eat more produce. See an example below!

SPAGHETTI BOLOGNESE

Ground beef

Canned tomato sauce

Pasta

Swap half the ground beef with lentils

Add diced bell peppers and spinach.

Serve with a side salad.

Old Recipe

MY SIMPLE ADDITIONS:

New Recipe

B U I L D A S M O O T H I E

Smoothies are a quick and delicious way to boost your daily intake of fruits and vegetables. Mix and match options below to create a customized smoothie. Get creative!

BASE FRUIT

Cow’s milk

Non-dairy milk

100% fruit juice

Water

Kefir

Yogurt

Tea

PROTEIN & FIBER

Protein powder

Nut or seed butters

Greek yogurt

Cottage cheese

Rolled oats

Tofu

Berries

Bananas

Mangos

Kiwis

Apples

Peaches

Pineapples

Cherries

Fresh or frozen!

FLAVOR BOOSTERS

Honey

Agave Vanilla

Cinnamon

Cocoa powder

Maple syrup

DON’T FORGET THE VEGGIES!

Consider adding vegetables like spinach, kale, cucumber, or avocado to enhance the nutrients without changing the flavor!

B U I L D A S T I R - F R Y

Stir-fries are a quick and healthy meal option that allows you to mix and match a variety of fresh ingredients. Simply choose your favorite items from each category below to customize your perfect meal.

PICK YOUR VEGETABLES

Broccoli, Bell Peppers, Carrots, Snow Peas, Zucchini, Mushrooms, Baby Corn, Spinach, Cabbage

PICK YOUR PROTEIN

Chicken Breasts, Beef Strips, Shrimp, Tofu, Tempeh, Eggs, Edamame

PICK YOUR CARBOHYDRATE

Brown Rice, White Rice, Quinoa, Rice Noodles, Whole Wheat Noodles, Soba Noodles

PICK YOUR SAUCE

Soy Sauce, Teriyaki Sauce, Hoisin Sauce, Sesame Oil, Oyster Sauce

I N S T R U C T I O N S

Chop and prepare all your chosen ingredients or find a stir-fry kit to save time.

Start by cooking your protein of choice in a hot pan with a small amount of oil until fully cooked. Remove and set aside.

In the same pan, add your vegetables and cook until tender but still crisp.

Return the protein to the pan, add your cooked grains or noodles, and pour in your chosen sauce. Stir to combine and heat through.

C A M P U S F A V O R I T E S

These recipes were submitted by the University of Iowa community, reflecting the diverse and flavorful traditions found on campus. Experience the flavors of our campus community!

ZUCCHINI BROWNIES

2 cups shredded zucchini

1 egg

1/2 cup coconut oil, melted

1/2 cup maple syrup

1 tsp vanilla

1/2 cup cocoa powder

1/2 tsp. baking soda

1/4 tsp. salt

1 cup whole wheat flour

Place shredded zucchini in a colander while you are getting other ingredients ready.

Preheat oven to 375°F and line 8 x 8-inch baking dish with parchment paper.

In a large bowl, add egg, oil, maple syrup and vanilla extract Whisk to combine.

4. Give zucchini a gentle squeeze but do not ring out completely Add to the bowl and stir

Add cocoa powder, baking soda and salt. Whisk until well mixed.

5. Add flour and mix gently until combined.

6. Transfer batter into prepared baking dish and level with spatula. Bake for 25-28 minutes or until the center is barely jiggly

7. Remove from the oven and let cool for about an hour. Cut into squares and enjoy!

PASTA PRIMAVERA

10 ounces penne or veggie/lentil pasta

1/4 cup olive oil

1/2 medium red onion, sliced

1 large carrot, peeled

2 cups broccoli florets

1 medium red bell pepper

1 medium yellow squash

1 medium zucchini

3 - 4 cloves garlic cloves, minced

1 cup grape tomatoes, halved

2 tsp. Italian seasoning

1/2 cup pasta water

2 Tbsp. lemon juice

1/2 cup shredded parmesan, divided

2 Tbsp. chopped fresh parsley

Bring a large pot of water to a boil. Cook pasta in salted water according to package directions, reserve 1/2 cup pasta water before draining.

1. Prepare the carrot, broccoli, and bell pepper by slicing into matchsticks. Prepare the yellow squash and zucchini by slicing into quarter portions.

2. Heat olive oil in a 12-inch skillet over medium-high heat

Add red onion and carrot and sauté 2 minutes.

5. Add squash and zucchini and sauté 2 - 3 minutes.

Add broccoli and bell pepper and sauté 2 minutes.

6. Add garlic, tomatoes, and Italian seasoning and sauté 2 minutes longer.

Pour veggies into pasta pot, drizzle in lemon juice, season with salt as needed and toss while adding in pasta water to loosen, as desired.

8. Toss in 1/4 cup parmesan and parsley Serve with remaining parmesan on top.

FIND THESE AND OTHER CAMPUS FAVORITES ON THE WEBSITE!

EAT WELL HABIT TRACKER

Pick a nutrition goal, write it down, and track your progress. Focus on your motivators and the benefits of achieving your goals. After the week is over, reflect on what went well. Start small - progress over perfection!

Struggling with what to put? Try adding a serving of fruits or vegetables, or cooking more meals at home!

HABIT

MOTIVATION

liveWELL inspires a culture of well-being and campus excellence, providing employees with the opportunity to thrive.