Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC
description
Transcript of Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC
![Page 1: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/1.jpg)
Spring Ahead of
Your Health!
Brittany Lawrance RD, CSO, LDN, CNSC
![Page 2: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/2.jpg)
2
Color Your Plate with Fruits and Vegetables • Make half of your plate fruits and vegetables!• Whole, cut-up, pureed, or 100% juice • Fresh, frozen, canned, or dried
![Page 3: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/3.jpg)
3
Health Benefits
![Page 4: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/4.jpg)
4
Health Benefits• Fruits and vegetables are full of many nutrients:
• Vitamins• Minerals • Fiber• Antioxidants
![Page 5: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/5.jpg)
5
Health Benefits• May help protect against:
• Cancer• Diabetes• Heart disease
![Page 6: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/6.jpg)
6
Health Benefits• Are also:
• Fat-free• Cholesterol-free• Sodium-free
![Page 7: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/7.jpg)
7
Key Nutrients
![Page 8: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/8.jpg)
8
Key Nutrients: Why is Vitamin A important?
• Vitamin A• Keeps eyes and skin healthy• Protects against infections• Strawberries, tomatoes, mangos, asparagus
![Page 9: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/9.jpg)
9
Key Nutrients: What does Vitamin C do?
• Vitamin C• Helps heal cuts and wounds• Keeps gums and teeth healthy• Peppers, onions, tomatoes, mangos, oranges,
pineapple, zucchini, squash, bananas, cauliflower, asparagus, broccoli, green beans, blueberries
![Page 10: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/10.jpg)
10
Key Nutrients • Potassium
• Helps maintain healthy blood pressure• Potatoes, bananas, oranges, orange juice,
tomatoes, tomato sauce, broccoli
![Page 11: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/11.jpg)
11
Key Nutrients: Why is Fiber important?• Fiber
• Decreases risk for heart disease • Helps maintain good bowel function• Apples, pears, berries, oranges, bananas,
grapefruit, baked potato with skin, squash, carrots, corn, broccoli, mixed vegetables, spinach
![Page 12: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/12.jpg)
12
Nutrient-Rich Fruits & Vegetables Most fruits and veggies contain many different nutrients:
• Bananas: vitamin C, potassium, fiber
• Tomatoes: vitamin A, vitamin C, potassium, lycopene
• Mushrooms: riboflavin, niacin, copper
• Spinach: iron, folate, magnesium, vitamin A, vitamin C, fiber
• Snow peas: iron, manganese, vitamin C
![Page 13: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/13.jpg)
13
Variety of Colors
![Page 14: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/14.jpg)
14
Color Your Plate!• The best way to get all the important nutrients is
to eat lots of variety and color• Choose fruits and vegetables from different color
groups• Try new fruits and veggies
![Page 15: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/15.jpg)
15
Name some Red fruits and vegetables
• Apples• Red grapes• Strawberries• Red peppers• Red onions• Tomatoes
![Page 16: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/16.jpg)
16
What are some Orange and Yellow fruits and vegetables?
• Lemons• Mangos• Oranges and orange juice• Peaches• Pineapples • Carrots• Summer squash• Orange and yellow peppers• Sweet potato
![Page 17: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/17.jpg)
17
Name fruits and vegetables that are White and Tan/Brown
• Bananas• Cauliflower• Mushrooms• Onions• Potatoes• White corn
![Page 18: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/18.jpg)
18
What vegetables and fruits are Green?
• Green apples• Green grapes• Limes• Asparagus• Broccoli• Green beans
• Leafy greens• Spinach• Green peppers• Snow peas• Zucchini
![Page 19: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/19.jpg)
19
Name some Blue and Purple fruits and vegetables
• Purple grapes• Blueberries• Blackberries• Raisins• Eggplant• Purple potatoes
![Page 20: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/20.jpg)
20
Recipes
![Page 21: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/21.jpg)
21
Pasta Primavera
Source: www.allrecipes.com
Prep Time: 25 minutes Ready in: 1 HourCook Time: 35 minutes Servings: 12
Ingredients2 (12-ounce) packages penne pasta 2 Tablespoons Italian seasoning2 yellow squash, chopped 1 cup grated Romano cheese 2 zucchini, chopped 2 Tablespoons butter2 carrots, julienned ½ large onion, thinly sliced1 red bell pepper, julienned 1 pint grape tomatoes
2 cup fresh green beans, trimmed and chopped 4 cloves garlic, thinly sliced10 spears of asparagus, trimmed and chopped 4 teaspoons lemon zest ½ cup olive oil, divided 2/3 cup chopped fresh basil leaves½ teaspoon salt 2/3 cup chopped fresh parsley½ teaspoon ground black pepper ¼ cup and 2 Tablespoons balsamic vinegar1 Tablespoon lemon juice
![Page 22: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/22.jpg)
22
Pasta Primavera Directions1. Preheat oven to 450 degrees F. Line baking sheet with aluminum foil. 2. Bring a large pot of water to a boil. Add penne pasta and cook for 10
to 12 minutes; drain. 3. In a bowl, toss squash, zucchini, carrot, red bell pepper, tomatoes,
green beans, and asparagus with 2 tablespoons of olive oil, salt, pepper, lemon juice, and Italian seasoning. Arrange vegetables on baking sheet, and roast for 15 minutes in the preheated oven until tender.
4. Heat remaining ¼ cup of olive oil and butter in a large skillet. Stir in onion and garlic. Mix in cooked pasta, lemon zest, basil, parsley, and balsamic vinegar. Gently toss and cook until heated through. Remove from heat and transfer to a large bowel. Toss with roasted vegetables and sprinkle with Romano cheese to serve.
![Page 23: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/23.jpg)
23
BBQ Chicken Pizza PitasReady In: 25 minutes Servings: 4
Ingredients1 cup finely chopped cooked chicken ½ cup chopped pineapple, fresh or canned½ cup BBQ sauce 1 cup (4 oz) shredded cheddar cheese4 pita breads (6 inches) 1 can (4 oz) chopped green chilies 1 small onion, halved and thinly sliced 1 can (4 oz) mushrooms, drained
Directions1. Preheat oven to 450 degrees F. 2. In a small bowl, combine chicken and BBQ sauce, spoon over pitas. 3. Top with onion, green pepper, chilies, mushrooms, pineapple, and cheese.4. Place on an ungreased baking sheet and bake at 450 degrees F for 8-10
minutes.
Source: www.tasteofhome.com
![Page 24: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/24.jpg)
24
Strawberry Spinach SaladPrep Time: 10 minutes Servings: 4 Ready In: 10 minutes
Ingredients6 oz (about 6 cups) baby spinach 1 ½ Tablespoons balsamic vinegar1 pint strawberries 3 Tablespoons extra virgin olive oil½ cup pecans, chopped¼ cup feta cheese¼ cup red onion 1 teaspoon honey
1 teaspoon Dijon mustardDirections1. Whisk dressing ingredients in the bottom of a large salad bowl.2. Slice red onion and slice or quarter strawberries. Mix with spinach,
pecans, and cheese.3. Toss to coat evenly.
Source: http://faithfulprovisions.com/
![Page 25: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/25.jpg)
25
Safety in the Kitchen
1. Wear gloves and an apron at all times while preparing food in class.
2. Wash your hands for 20 seconds before handling food and after handling raw food.
3. Do not touch your face, hair, phone, or clothes while cooking. If you do, remove your gloves, wash your hands, and put on clean gloves.
4. Change your gloves in between different food tasks.5. Turn pot handles away from the front of the stove, so that people do not
bump into them. 6. Do not put knives into the sink with other items. Someone could reach in
and get hurt. 7. Never put water on a cooking fire – use a fire extinguisher. 8. Do not leave food unattended while cooking.
Food Safety Video
![Page 26: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/26.jpg)
26
Which is better…Fresh, Frozen, or Canned?
![Page 27: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/27.jpg)
27
Fresh Fruits & Vegetables
Positives• Larger Variety• Cost less in season• Able to touch, smell,
see before buying
Negatives• Lose nutrients during
storage• More expensive when
not in season • More easily
contaminated• Use quickly before
rotting
![Page 28: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/28.jpg)
28
Frozen Fruits & Vegetables Positives
• Already washed and cut • Frozen at peak freshness• Lower cost • Longer shelf-life • Available year round
Negatives• Vegetables: may have
added sodium, fat • Choose plain
vegetables or those with low-fat sauces
• Fruits: may have added sugar• Choose unsweetened
![Page 29: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/29.jpg)
29
Canned Fruits & Vegetables Pros
• Convenient, ready to eat
• Canned at peak freshness
• Protected against foodborne illness and contamination
• Low cost • Longer shelf-life• Available year round
Cons• Vegetables may be
high in sodium• Choose “low sodium”
or “reduced sodium”• Fruits: may be high in
sugar• Choose “packed in its
own juices,” “packed in fruit juice,” or “no sugar added”
![Page 30: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/30.jpg)
30
Fresh, Frozen, and Canned• Don’t worry about the form –
Just try to get more fruits & veggies in your diet!
![Page 31: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/31.jpg)
31
Seasonal Fruits & Vegetables
![Page 32: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/32.jpg)
32
Which spring fruits and vegetables are in season right now?
• Apricots• Limes• Mangos• Pineapple• Strawberries
• Asparagus • Broccoli• Collard Greens• Green Beans• Mushrooms• Spinach • Swiss Chard
![Page 33: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/33.jpg)
33
What are some Summer Fruits & Vegetables?
• Apricots• Blackberries• Blueberries• Cantaloupe • Cherries• Grapes• Honeydew• Kiwi• Mangoes• Nectarines• Peaches• Raspberries• Watermelon
• Bell peppers• Corn• Cucumbers• Eggplant• Green Beans• Lima Beans• Summer Squash• Tomatoes• Zucchini
![Page 34: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/34.jpg)
34
Thank you for coming!
![Page 35: Spring Ahead of Your Health! Brittany Lawrance RD, CSO, LDN, CNSC](https://reader035.fdocuments.net/reader035/viewer/2022081520/568166c5550346895ddad2a6/html5/thumbnails/35.jpg)
35
Resources 1. http://www.choosemyplate.gov2. http://www.fruitsandveggiesmorematters.org3. http://www.eatright.org4. http://www.allrecipes.com5. http://www.hiddenfruitsandvegetables.com6. http://www.food.com7. http://
www.tasteofhome.com/recipes/barbecue-chicken-pita-pizzas