Southwest Food Program, Inc. 719-573-2246 southwestcacfp@gmail.com Page 1

Cherry, Cherry!- origin date -May 2018

Objective: To increase general knowledge about nutrient benefits of cherries and ways to incorporate them into meal planning and learning activities

In an effort to encourage healthy habits for your children as well as support your childcare

business, we have put together this self-study unit. Submitting this completed unit satisfies your annual CACFP nutrition education requirement and may also be considered as continuing education for your Colorado State License.

Please read through each activity carefully and consider that the workshop should take at least 1 hour of effort on your part. Once reviewed, you will receive a training certificate via email along with helpful feedback for 1 hour- Health, Safety, and Nutrition

______________________ _________________________ _________ Provider Signature Printed Name Date

Submit: page 1 (with your signature, name, and date), either a picture or sample of your cherry “activity”, answer pages 6,7, & 8 southwestcacfp@gmail.com or fax to: 719-573-2247 USDA Nondiscrimination Statement

In accordance with Federal civil rights law and U.S. Department of Agriculture (USDA) civil rights regulations

and policies, the USDA, its Agencies, offices, and employees, and institutions participating in or administering

USDA programs are prohibited from discriminating based on race, color, national origin, sex, disability, age, or

reprisal or retaliation for prior civil rights activity in any program or activity conducted or funded by USDA.

Persons with disabilities who require alternative means of communication for program information (e.g. Braille,

large print, audiotape, American Sign Language, etc.), should contact the Agency (State or local) where they

applied for benefits. Individuals who are deaf, hard of hearing or have speech disabilities may contact USDA

through the Federal Relay Service at (800) 877-8339. Additionally, program information may be made available

in languages other than English. To file a program complaint of discrimination, complete the USDA Program

Discrimination Complaint Form, (AD-3027) found online at:

http://www.ascr.usda.gov/complaint_filing_cust.html, and at any USDA office, or write a letter addressed to

USDA and provide in the letter all of the information requested in the form. To request a copy of the complaint

form, call (866) 632-9992. Submit your completed form or letter to USDA by: (1) Mail: U.S. Department of

Agriculture, Office of the Assistant Secretary for Civil Rights,1400 Independence Avenue, SW, Washington,

D.C. 20250-9410; (2) Fax: (202) 690-7442; or (3) Email: program.intake@usda.gov. This institution is an equal

opportunity provider.

Read the following information about cherries and then

complete the answer page Pg 2

A cherry is the fruit of many varieties of the genus Prunus and is a fleshy drupe. In botany, a drupe (or stone fruit) is an indehiscent fruit in which an outer skin and flesh surrounds a single shell (pit, stone, or pyrene) with a seed inside. Cherries are one of the very low-calorie fruits. Nonetheless, they are a rich source of phytonutrients, vitamins, and minerals. Both sweet, as well as tart cherries, are packed with numerous health benefiting compounds that are essential for wellness.

Nutrition Facts

Cherries, red

Amount Per 1 cup, without

pits (155 g)

Calories 77

% Daily Value*

Total Fat 0.5 g 0%

Saturated fat 0.1 g 0%

Polyunsaturated fat 0.1 g

Monounsaturated fat 0.1 g

Cholesterol 0 mg 0%

Sodium 5 mg 0%

Potassium 268 mg 7%

Total Carbohydrate 19 g 6%

Dietary fiber 2.5 g 10%

Sugar 13 g

Protein 1.6 g 3%

Vitamin A 39% Vitamin C 25%

Calcium 2% Iron 2%

Vitamin D 0% Vitamin B-6 5%

Vitamin B-12 0% Magnesium 3%

One cup of sweet cherries contains: pg 3

3 grams of dietary fiber: Research suggests that a high-fiber diet can prevent constipation, lower the

risk for developing digestive disorders, lower cholesterol, control blood sugar, and aid in weight

management.

16 percent of the recommended daily dose of vitamin C: a water-soluble vitamin that aids the

immune system. Cherries also contains beta carotene and low amounts of vitamin K, vitamin B-6 and

vitamin A.

260 milligrams of potassium, main electrolyte that keeps the body functioning properly, and plays an

important role in muscle, heart, kidney and nerve cell functions. It also works with another electrolyte,

sodium, to balance water levels throughout the body.

Boron, a mineral that helps maintain calcium balance and promotes bone health: Some research

suggests that boron may play a role in preventing osteoporosis, a disease in which bones become fragile

and more likely to break.

Phytosterols: These plant sterols are used to lower “bad” cholesterol levels and reduce the risk of heart

disease. Research at the Linus Pauling Institute at Oregon State University also suggests that phytosterols

could help lower the risk of cancer and improve urinary tract symptoms.

Antioxidants: Cherries are pigment rich fruits. Anthocyanins are red, purple or blue pigments found in many fruits and vegetables, especially concentrated in their skin, which have powerful antioxidant properties. These anthocyanins are found to act like anti-inflammatory drugs by blocking the actions of certain enzymes. Thus, consumption of cherries may offer potential health benefits against chronic painful episodes such as gout, arthritis, fibromyalgia, and even sports injuries. Research studies also suggest that antioxidant compounds in tart cherries can help the human body fight against cancers, aging, neurological diseases, and pre-diabetes condition.

Melatonin: which can cross the blood-brain barrier easily and has soothing effects on the brain neurons, calming down nervous system irritability to help relieve neurosis, insomnia and headaches.

Cherries also contain a mall source of zinc, iron, and manganese; and a good source of copper.

Picking: Look for heavy, firm cherries with a shiny skin and fresh stem. According to leading experts, cherries can lose more nutrient and flavor quality in one hour at room temperature than a day in

the refrigerator, so store in the fridge. Wash them with cold water just before eating. Avoid

washing prior to storage, as moisture can be absorbed where the stem meets the fruit and

lead to splits or spoilage. Of course, the best way to know whether cherries are worth

buying is to taste one, but here are some other rules of thumb. Depth of color is more

important than the particular shade of red. Wrinkling along the shoulders near the stem

means the cherries have sat at room temperature; they may still be sweet, but are probably

not at peak freshness.

Pg 4

Rainier cherries: Many people think these reddish-yellow cherries (photo

below) are underripe, but this is the natural color of Rainier cherries. They are also

naturally less firm than red cherries. A red or pink blush indicates sun exposure, which

leads to sugar accumulation. Brown flecks are generally not defects but a further indicator

of sugar accumulation. (Red cherries have this, too, but it's less visible.)

Cherries freeze well which allows for buying is season and enjoying all year long! To

freeze: (Pit or keep whole with stems intact) Spread in a single layer on a baking sheet,

freeze, and then transfer to an airtight container.

PITTING:

The real difficulty for eating cherries, especially for children, is that darn pit! Because teaching

young children to eat the raw fruit; but not the pit, can be troublesome; pitting the cherries ahead of

time is advisable. While some prefer to slice and then remove the pits, the quickest way to pit a

bunch of cherries is by punching the pit out of the fruit. A variety of methods may be found on the

internet; but a simple wooden dowel, a firm straw, or even an inverted funnel can do the trick.

There are also many version of pitting tools available on the market and some will pit several

cherries at time. Pitting the cherries can be a fun activity with your children; but definitely requires

some supervision!

WAYS TO SERVE:

Cherries can be served fresh, sliced on top of a savory salad, added to cereal, baked into breads, or

added to smoothies. Frozen or dried cherries may also be used in a variety of recipes or as

substitutes for other fruits like on oatmeal! Keep frozen cherries on hand for a quick cold summer

snack and maybe even some tart cherry juice for recovery after hard play!

Pg 5

Choose one of the following recipes as a project and answer the questions on the answer page.

Summertime Overnight Cherry Oatmeal (adapted from Taste of Home)

In a bowl, combine 3 cups old-fashioned oats, 1 ½ cups low fat milk, 1 6-oz container plain yogurt, 1.5 cups low fat milk, 1/2 cup honey, and 3 cups (pitted

and sliced) sweet cherries. Cover and refrigerate overnight. Mix well and either gently

heat or serve cold. Sprinkle with crunchy cereal bits, sliced almonds, pecans, or any

other topping of your choice.

*This recipe satisfies a whole grain and fruit component for up to six 3-5 year olds at breakfast. Fluid milk

must also be served to complete a creditable offering.

Cherry Lemonade Cup (adapted from Taste of Home)

Pg 6

ACTIVITY: Prepare an activity that incorporates cherries. (We have

provided some samples below; but you may do anything you like,

including a cooking activity!). Then answer questions on the answer page.

**You must include a sample of a completed project or a picture of the

process to receive full credit.

Answer Page:

1. List the five benefits of consuming a diet high in fiber: ______________________________________

_________________________________________________________________________________________

_________________________________________________________________________________________

2. Cherries do not contain Vitamin C to boost immunity TRUE / FALSE

3. What does potassium do?

____________________________________________________________________________________

____________________________________________________________________________________

____________________________________________________________________________________

4. How can antioxidants benefit your health? ________________________________________________

__________________________________________________________________________________________

5. Cherries should be washed thoroughly before storing on the counter TRUE / FALSE

Pg 7

6. What should you look for when choosing fresh cherries? _____________________________________

_________________________________________________________________________________________

7. Cherries do not freeze well TRUE / FALSE

8. At lunch, the minimum fruit/veg serving for a 3-5 year old is: 1/8 c ¼ c ½ c 1 c

9. How do you prefer to pit cherries? _______________________________________________________

___________________________________________________________________________________

10. Do you plan to serve cherries to your children in the future? YES / NO Why or why not?

__________________________________________________________________________________________

__________________________________________________________________________________________

RECIPE RESPONSES:

The recipe I chose to prepare was called: _____________________________ and the date I prepared it was

__________________ The children who participated in the meal or snack that the recipe was offered were:

(first names only) ________________________________________________________________________

____________________________________________________________________________________

List at least three things that the children said or did with regard to this recipe:

___________________________________________________________________________________

___________________________________________________________________________________

___________________________________________________________________________________

What went well? _____________________________________________________________________

___________________________________________________________________________________

What didn’t go well? __________________________________________________________________

____________________________________________________________________________________

Healthy Fruit Self-assessment pg 8

(On a scale of 1-5 rate each item below with 1 being not at all important and 5 being extremely important, then select (1) statement

and write a brief description of a situation or child in your care that demonstrates that point

1._____ I make an effort to encourage fruits and vegetables often

2. _____ I wash all fresh fruits and vegetables before preparing (even those that are typically peeled)

3. _____ I stress hand washing for my children, their families, and myself

4. _____ I encourage my children to try new foods; but never force them

5. _____ I understand that my behaviors are a direct example for my children to follow

6. _____ I allow children to help with prep and serving activities whenever possible

7. _____ I engage children in conversations about healthy eating

8. _____ I try to vary the colors of my fruits and vegetables from day to day

9. _____ I serve whole fruits and vegetables rather than juices most of the time

10. _____ I allow children to experience new foods through all of their senses

11. _____ I frequently praise children who are willing to try new fruits and vegetables

12. _____ I incorporate books, stories, songs, or toys that represent foods into regular play activities

13. _____ I share information about healthy eating with parents

14. _____ I purchase fresh and local produce whenever possible

15. _____ I inform parents receiving SNAP benefits that many farmer’s markets now accept EBT

16. _____ I understand that snacks are a prime opportunity to serve vegetables and fruits

17. _____ I understand that fruits and vegetables are now considered separate components and could be combined for a creditable

snack

19. _____ I guide my children in expressing their preferences and/or dislikes about foods in a positive way

20._____ I ensure that fruits and vegetables are prepared in ways that prevent choking

21. _____ I understand that dried fruits (except bananas) are creditable; but also concentrated, so the portion may be adjusted

The statement I choose to write about is: #_______. I fully support this statement because…

**Don’t forget to enclose either a picture or a sample of your completed cherry project with

pages 1, 6, 7, & 8!