vitamins & minerals: what’s in it for me? healthy living: lesson 2
TRANSCRIPT
VITAMINS & MINERALS: WHAT’S IN
IT FOR ME?
Healthy Living: Lesson 2
Welcome!
Beverly Utt, MS, MPH, RD Registered Dietitian Wellness Coach and Smoking
Cessation Coordinator with the
MultiCare Center for Healthy Living
Email: [email protected] Phone: 253.301.5096
Today’s Class
What we will cover:
Vitamins & Minerals
Why “COLOR” Matters
Tricks of the Trade Family Friendly
Recipe
Fruits and Vegetables Naturally low in calories, sodium and fat
Helps to maintain a healthy immune system
May protect against certain cancers
Fruits and Vegetables
Biggest payoff is to our hearts
Help to heal wounds faster
May help to reduce risk for Type 2 diabetes
Help to maintain a healthy colon
Fruits and Vegetables Provide our body with
Vitamins
Minerals
Phytochemicals - chemicals found naturally in plants which promote good health
Antioxidants – substances thought to protect body cells from damage
Your Guide to Fruits and Vegetables
Eat A Rainbow Of Colors
RedFull of: Vitamin A – Keeps your eyes healthy Vitamin C – Helps heal cuts and wounds and keeps gums and teeth healthy Lycopene – Antioxidant in
tomatoes, protects the cells of your body Potassium – Protects your heart and blood vessels
Orange & YellowFull of:
Folic Acid – Helps your body make red blood cells and DNA Vitamin A – Keeps your eyes and skin healthy Vitamin C – Helps heal cuts and wounds and keeps gums and teeth healthy Fiber - Good for your heart and intestines
GreenFull of:
Vitamin E – Protects the cells Iron – Helps blood cells
carry oxygen B Vitamins - Helps body
make energy, and needed for a healthy brain
Folic Acid – Helps body make red blood cells Calcium – Builds strong bones Vitamins A & C
Blue & Purple Full of: Anthocyanins – Protect memory & thinking capacity Vitamin C – Helps cuts and wounds heal and keeps
gums and teeth healthy Fiber – Maintains bowel
health, lowers cholesterol and maintains blood sugar
How Much Do I Need? Goal = 5 cups of fruit & veggies
each day
What Counts as a cup?• Think of the size of a baseball1 cup fresh vegetables2 cups leafy lettuce½ cup dried fruit12 small carrots8 large strawberries1 medium potato
Be Safe Wash hands with soap for 20
seconds before and after handling food
Rinse fresh fruits and vegetables under running tap water: Include those with skins
and rinds that are not eaten Rub firm-skinned fruits and
vegetables under running tap water
Dry with clean cloth or paper towel
Produce Tips Buy fresh vegetables in
season Stock up on frozen
vegetables for quick and easy cooking in the microwave
Use a microwave to quickly “zap” vegetables
Vary your veggie choices to keep meals interesting
Try crunchy vegetables Let kids choose
How Can I Eat More?? Raw vegetables make a great snack. Dip them in yogurt,
peanut butter or low fat dressing for even more flavor Drink 100% fruit juice instead of soda Add sliced fruit to your cereal or oatmeal Add vegetables to your pizza, sandwiches, soup and pasta Make a fruit salad Pick out new fruits and vegetables at the grocery store and
then make them at home Vegetables can be steamed, cooked in the oven, in the
microwave or on the barbeque. Adding spices, herbs and sauces gives them even more flavor.
Remember to always try something more than once!
Sneaky, Sneaky…Ways to hide fruits and veggies in foods Add grated zucchini to breads,
scrambled eggs, casseroles, cookies, & brownies
Add canned pumpkin to vanilla pudding and bread mixes
Mix grated carrots and onions in with ground beef
Add tomatoes to enchilada & spaghetti sauces
Steam and puree cauliflowers; add to mashed potatoes or serve by itself
Add chopped veggies to meatloaf Make fruit smoothies Add chopped peppers, onions … to
omelets!
Crock Pot Baked Potatoes Place potatoes in crock pot
Do not add water Set crock pot on low for 4-6 hours Voila! Perfectly baked potato with very
little effort!
Recipe: Garden Tuna MeltIngredients:1 can (6 oz) Tuna in water, drained1 ½ tbsp. low-fat mayonnaise¼ cup chopped onion¼ cup chopped green pepper½ tsp dried basil leaves½ tsp dried oregano leaves4 cheese slices (any kind)8 slices whole wheat bread1 sliced tomato¼ cup diced cucumber
Preparation:1. Mix tuna, 1 ½ tbsp mayo, onion, green pepper, cucumber and
seasonings.2. Cover each of the 4 bread slices with tuna mix, cheese slice and
tomato. 3. Spray outsides of each bread slice with 1 quick spray of Pam.4. Cook in Skillet on medium heat until lightly brown on both sides.
Yields 4 Sandwiches
Recipe: Oven Baked Zucchini FriesIngredients:
Preparation:
Canola or olive oil cooking spray1/2 cup whole-wheat flour1/2 cup all-purpose flour2 tablespoons cornmeal1 teaspoon salt1/2 teaspoon freshly ground pepper1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks2 large egg whites, lightly beaten
1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.2. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag.
Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
3. Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.
Yields 4 servings
Recipe from http://www.eatingwell.com/recipes_menus/recipe_slideshows/healthy_recipes_with_zucchini?slide=12#leaderboardad