NUTRITION TIDBITS FOR NOVEMBER 2013
Fruit & Vegetable Nutrition
Every step taken towards eating more fruits and veggies helps you and your family be at their
best. Because eating fruits and vegetables may reduce your family’s risk of many diseases,
the Dietary Guidelines for Americans recommends eating more fruits and vegetables than any
other food group.
Health Benefits of Fruits & Vegetables
The natural antioxidants in fruits and vegetables will help keep your body working at its
best, so consuming a diet that meets your daily recommended amount of fruits and
vegetables is one of the best ways to give your body a strong defense against disease.
Fruits and vegetables are protective to health as they’re helpful at reducing the risk of
coronary heart disease, stroke and some cancers. They’re also low in calories,
which helps prevent obesity … a significant risk factor for type 2 diabetes, cancer
and cardiovascular disease.
FRUITS OF THE MONTH: APPLES AND PUMPKINS
YES – PUMPKIN IS A FRUIT! REMEMBER OUR DEFINITION OF A FRUIT – THE SEEDS MAKE THE
DIFFERENCE!!!
PUMPKINS AND APPLES ARE THE PERFECT ICONS FOR THE FALL!
Nutrition Breakdown for Pumpkins!
The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an
important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted
to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many
important functions in overall health.
Current research indicates that a diet rich in foods containing beta-carotene may reduce the
risk of developing certain types of cancer and offers protection against heart disease. Betacarotene offers protection against other diseases as well as some degenerative aspects of
aging.
Pumpkin Nutrition Facts
(1 cup cooked, boiled, drained, without salt)
Calories
Protein
Carbohydrate
Dietary Fiber
Calcium
Iron
Magnesium
Potassium
49
2 grams
12 grams
3 grams
37 mg
1.4 mg
22 mg
564 mg
Zinc
Selenium
Vitamin C
Niacin
Folate
Vitamin A
Vitamin E
1 mg
.50 mg.
12 mg
1 mg
21 mcg
2650 IU
3 mg
Carving Your Pumpkins? Keep The Seeds!
Pumpkin seeds, also known as pepitas, are a tasty jack-o-lantern bonus, and they’re some of
the most nutritious seeds around. Pumpkin seeds are rich in antioxidant carotenoids, healthy
omega-3 fats and fiber, and also provide a wide range of nutrients, including protein, iron, and a
variety of health-promoting plant compounds called phytosterols. Roasted seeds make a great
on-the-go snack or addition to salads, trail mix and cookies.
Roasting Pumpkin Seeds:
Place washed and drained seeds in a single layer on a cookie sheet.
Roast at 160 -170 degrees for 15-20 minutes.
Spice or salt as desired.
APPLES AND MORE APPLES
10 Core Facts about Apples
Apples are a very good fruit for building healthy bodies. A medium-sized apple:
1.
2.
3.
4.
5.
Is fat-free – may help reduce the risk of some types of cancers
Is saturated-fat free
Is sodium-free – may help reduce the risk of high blood pressure
Contains natural sugars called fructose
Has only 80 calories – helps you maintain a healthy weight.
6. Is cholesterol-free – helps keep your heart healthy and may help protect against
cardiovascular disease.
7. Contains no artificial colors or flavors
8. Is an excellent source of fiber – helps reduce blood cholesterol, and aids digestion.
9. Is a convenient, satisfying snack – you can take one with you anywhere.
10. Is an easy way to get your recommended five servings of fruits and vegetables
daily!
The Food Guide Pyramid recommends we should eat at least 5 servings of produce
each day – 2 servings of fruit, like apples, and 3 servings of vegetables.
What counts as a serving of apple?
1 whole medium apple (tennis ball size)
1 cup chopped fresh apples
½ cup applesauce
¼ cup dried apples
6 ounces 100% apple juice or cider
Information from the Washington Apple Commission! Check out their web site for neat games and fun
facts!!!
Apple Nutrition - Just For Kids - Washington Apple Commission
www.bestapples.com/kids/teachers/apple_nutrition.shtml
VEGETABLE OF THE MONTH:
SWEET POTATOES
Sweet Potatoes are one of the root vegetables. Root vegetables are nutrition
powerhouses full of fiber and antioxidants and jam packed with key nutrients
including potassium and vitamin C. They’re extremely low in calories too
These edible roots are usually labeled either sweet potatoes or yams but, unlike potatoes, they
are members of the morning glory family. Calling these veggies yams is a misnomer. True yams
are native to Africa and are from a different botanical group.
Nutrition Benefits
Fat free; saturated fat free; low sodium; cholesterol free; good source of dietary fiber; high in
vitamin A;
high in vitamin C; good source of potassium.
Top 10 Ways to Enjoy Sweet Potatoes
A Crispy, Healthy Snack. Try munching on sweet potato chips. Thinly slice a large sweet
potato and brush lightly with olive oil. Bake at 350 degrees for 15 minutes – lightly crisp
Just Drizzle and Eat! Dice cooked, peeled sweet potatoes and drizzle with maple syrup for a side
dish that’s sure to satisfy any sweet tooth.
Add a Twist to Your Sandwiches. Cut thin slices of cooked sweet potatoes and add to
your favorite sandwich or wrap instead of tomatoes.
Sweet Potato Pancakes! Breakfast is sure to be a hit when you make sweet potato pancakes.
Recipe: Sweet Potato Pancakes with Apple-Walnut Topping.
The New Potato Salad. Substitute sweet potatoes for regular spuds in your favorite potato salad
recipe.
Grill ‘em! Slice sweet potatoes into thick ½ inch rounds and grill until lightly browned.
Drizzle with lime juice.
Sweet Potato Fries. Sweet potato fries make a delicious treat. Quarter sweet potatoes and drizzle
with olive oil. Bake at 400 degrees for 40-60 minutes. For a spicy twist, add a dash of cayenne
pepper.
Top Your Salad. Sweet potatoes make sweet salad toppings. Combine diced sweet
potatoes, pineapple tidbits, apples, celery, and cashews. Serve over salad greens. Recipe:
Gingered Sweet Potato-Apple Salad
Mash ‘em! Steam peeled sweet-potato chunks for about 10 minutes until tender, and mash
with a dash of orange juice.
Bake, Roast, or Steam ‘em! Pick a cooking method and enjoy! Use whole, unpeeled sweet
potatoes as a side dish to any meal.
Top 10 Reasons to Eat MORE Fruits & Vegetables
Why eat MORE fruits and veggies?
Color & Texture. Fruits and veggies add color, texture … and appeal … to your plate.
Convenience. Fruits and veggies are nutritious in any form – fresh, frozen, canned, dried and
100% juice, so they’re ready when you are!
Fiber. Fruits and veggies provide fiber that helps fill you up and keeps your digestive
system happy.
Low in Calories. Fruits and veggies are naturally low in calories.
May Reduce Disease Risk. Eating plenty of fruits and veggies may help reduce the risk of
many diseases, including heart disease, high blood pressure, and some cancers.
Vitamins & Minerals. Fruits and veggies are rich in vitamins and minerals that help you
Feel healthy and energized.
Variety. Fruits and veggies are available in an almost infinite variety…there’s always
something new to try!
Quick, Natural Snack. Fruits and veggies are nature’s treat and easy to grab for a snack.
Fun to Eat! Some crunch, some squirt, some you peel … some you don’t, and some grow
right in your own backyard!
Fruits & Veggies are Nutritious AND Delicious!