Leader Training Enjoy Fruits and Vegetables All Month Long
Slide 2
Top 10 reasons to eat fruits & veggies 2013 Oklahoma
Cooperative Extension Service 2 1. Color & Texture 2.
Convenience 3. Fiber 4. Low in Calories 5. May Reduce Disease Risk
6. Vitamins & Minerals 7. Variety 8. Quick, Natural Snack 9.
Fun to Eat 10. Nutritious AND Delicious! Source:
http://www.fruitsandveggiesmorematters.orghttp://www.fruitsandveggiesmorematters.org
Slide 3
The buzz The cost of vegetables & fruits is so high, its
hard to afford them. 2013 Oklahoma Cooperative Extension Service 3
There are bargains in the produce section, and the canned, frozen,
dried and juice aisles. Evaluate your shopping cart to see if youre
getting the most nutrition bang for your buck. Source:
http://www.fruitsandveggiesmorematters.orghttp://www.fruitsandveggiesmorematters.org
Slide 4
Whats in your cart? Oklahoma Cooperative Extension Service
Generally, the cost of a serving of fruits and vegetables will be
similar to, or less than the cost of a serving of a snack food.
Example: Chips 1 ounce chips (about 15 chips) = 28 cents Eat 30
chips and the cost doubles to 56 cents 1/2 cup carrot sticks = 16
cents Medium naval orange = around 35-40 cents
Slide 5
Compare the cart totals: 2013 Oklahoma Cooperative Extension
Service 5 1 pound cookies, 1 pound bag chips, 2 liters soda and 1/2
gallon ice cream = $13.00 2 pounds apples, 2 pounds oranges, 1
pound bananas, 2 pounds potatoes, 1 pound broccoli, 1 pound
cabbage, 1 pound carrots, 1 pound romaine lettuce = $13.38
Inflation may raise the totals but the comparisons remain the
same
Slide 6
Fitting fruits and vegetables into the budget 2013 Oklahoma
Cooperative Extension Service 6 Meal planning Smart shopping
Improving storage Planting your own Cooking smart Sources:
http://www.fruitsandveggiesmorematters.org
http://www.fruitsandveggiesmorematters.org
http://www.ChooseMyPlate.gov
Slide 7
Meal planning to fit the budget 2013 Oklahoma Cooperative
Extension Service 7 To start Make a list and stick to it Include
fresh, frozen, canned and dried forms Make sure you have staples
you use on a regular basis
Slide 8
Meal planning to fit the budget 2013 Oklahoma Cooperative
Extension Service 8 Plan for fruits or vegetables to be the center
of the plate, then add protein and grains Stir-fried vegetables
with rice, add chicken or fish if desired Pasta primavera with
Parmesan cheese Vegetable lasagna Veggie chili, carrot and celery
sticks Black bean soup with brown rice Vegetable soup with whole
grain bread Baked potato topped with broccoli and sprinkled with
grated cheese
Slide 9
More than 1 way to use produce 2013 Oklahoma Cooperative
Extension Service 9 Carrots: Use 1/2 as carrot sticks and 1/2 in a
stir- fry. Broccoli: Cut the tops from broccoli and serve as cooked
florets. Use the stalks in vegetable soup or shred and add to
salads or slaw. Apples: Choose fresh as snacks or a side dish. Make
baked apples for dessert. Oranges: Eat as snacks. Add slices to
tossed or spinach salad or add sections to a stir-fry. Bananas:
Often a snack. Slice and add to canned fruit cocktail. Grapes: Add
halved grapes to chicken or tossed salads. Freeze whole grapes for
a summer treat.
Slide 10
Shopping smartsticking to the budget 2013 Oklahoma Cooperative
Extension Service 10 Buy in seasontaste better, often less
expensive Buy more when on saleuse it or store it Dont shop when
hungryharder to stick to the list and have more money for produce
Comparison shop Compare serving costs, not by weight or size bigger
is not always better Compare store brands to national Keep it
simplebuy produce in their simplest form Pre-cut, pre-washed,
ready-to-eat and processed will cost more Limit or avoid expensive
snack foods, desserts and soft drinkspay for nutrition
Slide 11
Shopping smart 2013 Oklahoma Cooperative Extension Service 11
What you get for $1*Nutrition Value for Your Money 4 ounce bag of
chipsCalories (primarily from fat), salt 1 pound carrotsVitamins,
minerals, antioxidants, fiber 2 small cookiesCalories from fat and
sugar 2 small applesVitamins, minerals, antioxidants, fiber 2
liters sodaCalories from sugar 1/2 pound broccoli crowns Vitamins,
minerals, antioxidants, fiber *Prices are approximate and will vary
depending on location, sales, coupons, etc.
Slide 12
Shopping options 2013 Oklahoma Cooperative Extension Service 12
Superstores Prices not necessarily the lowest, too large for some
shoppers, variety of forms Supermarkets/grocery stores Offer store
brands, sales, variety of forms (fresh, frozen, canned, dried,
convenience) Farmers markets Fresh, seasonal and local, prices
may/may not be lower Convenience stores Costly, less selection
Specialty stores May be more costly
Slide 13
Improving storage 2013 Oklahoma Cooperative Extension Service
13 Fresh, in general Use within a few days (if not possible,
consider another method of storage) Some can and/or should be left
at room temperature to ripen, then refrigerated Frozen Store at 0F
or less Use before the use by date on the package for best quality
As a rule, use within 6 months
Slide 14
Improving storage 2013 Oklahoma Cooperative Extension Service
14 Canned Check the use by date on cans for best quality Most have
a shelf life of about 2 years Store in cool, dry, dark place Dried
Store in a cool, dry, dark place Some dried foods may be
refrigerated- check the package Use before the Use by date on the
package for best quality Most will last from 4 months to a year
Freezing will extend shelf life
Slide 15
Planting your own 2013 Oklahoma Cooperative Extension Service
15 Consider using some yard space to grow food Remember the food
isnt free (seeds and/or plants, water, fertilizer, equipment) Food
is fresh, nutritious and flavorful & may prompt kids to eat
more produce No yard? Grow a few edibles in pots Tomatoes Herbs
Lettuces Peppers
Slide 16
Cooking smart 2013 Oklahoma Cooperative Extension Service 16
Prepare more so you have leftovers. Use them for lunch, or create a
new dish. Replace half the meat. Substituting half the meat in a
recipe with beans and/or vegetables will reduce fat and increase
fiber, as well as save you money. Keep canned and frozen fruits and
vegetables on hand for a quick-fix meal. Use fruits and vegetables
as snacks. Its easy to have fruits and vegetables available as grab
and go snacks
Slide 17
Healthy Ways to Cook Fruits & Vegetables 2013 Oklahoma
Cooperative Extension Service 17 Baked Boiled Steamed Stir-fried
Sauted Roasted Grilled Stewed Blanched Microwaved Or served
raw
Slide 18
Review 2013 Oklahoma Cooperative Extension Service 18 Produce
can fit in the food budget Be smart about fruits and vegetables
Plan Shop with a plan and a list Cook with all forms of produce,
with unfamiliar fruits and vegetables and try new recipes and new
methods Think about growing some of your own
Slide 19
Resources 2013 Oklahoma Cooperative Extension Service 19 Eat
Healthy. Be Active Community Workshops curriculum at
http://www.choosemyplate.gov/download
s/EatHealthyBeActiveCommunityWorksh ops.pdf
http://www.choosemyplate.gov/download
s/EatHealthyBeActiveCommunityWorksh ops.pdf Fruits and Veggies More
Matters at http://www.fruitsandveggiesmorematters. org/
http://www.fruitsandveggiesmorematters. org/ USDA ChooseMyPlate at
http://www.choosemyplate.gov/ http://www.choosemyplate.gov/
Slide 20
To lead the lesson 2013 Oklahoma Cooperative Extension Service
20 Before the lesson Attend Leader Training Have the ice breaker
activity ready Make copies of handouts and evaluation Find Someone
Who ice breaker activity sheet Demonstration/Sampling Recipes
handout Healthy Ways to Cook Fruits and Vegetables handout Smart
Shopping for Veggies and Fruits Fruit/Veggie Selection,
Storage/Handling Wheel Evaluation Review slides and script to use
at lesson Decide on a recipe to demonstrate at the lesson or
prepare ahead for sampling Have ingredients precut and measured
ahead for demonstrations Keep those items that require chilling in
the refrigerator or on ice until needed Collect needed equipment
Have a serving tool, plates, cups, napkins and an eating utensil
ready for sampling
Slide 21
To lead the lesson 2013 Oklahoma Cooperative Extension Service
21 At the lesson Ice breaker activity Distribute handouts Go
through slides Ask members how they stretch fruit/vegetable dollars
Demonstrate and/or sample recipe Wash hands before beginning Decide
when to begin the demonstration based on the amount of cooking time
needed After the presentation is complete ask members to sample the
food Complete and collect evaluations After the lesson Turn in
evaluations to County FCS Educators
Slide 22
Please turn in the evaluation. Thank you for coming. 2013
Oklahoma Cooperative Extension Service 22