WEEK 1: Introduction. All About Fruits and Vegetables

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1 WEEK 1: Introduction & All About Fruits and Vegetables In this lesson you will learn: 1. The benefits of healthy eating. 2. The benefits of eating fruits and vegetables. 3. To eat 5-6 servings of fruits and vegetables per day. 4. Ways to eat more fruits and vegetables daily. PARENT

2 WELCOME TO L.A. SPROUTS! What is L.A. Sprouts? There are three parts to LA Sprouts: nutrition, cooking and gardening. Each week, there will be 45 minutes of nutrition and cooking lessons, and 45 minutes of gardening lessons. In nutrition lessons, you ll learn health benefits of eating fruits and vegetables. In cooking activities, you ll learn how to prepare/cook healthy meals with fruits and vegetables. In gardening activities, you ll learn how to plant, grow and harvest fruits and vegetables. Why is eating healthy important? It helps you feel better and have more energy. It can reduce obesity and other related disorders. It improves school and work performance. It improves physical fitness. What we ask of you: We ll be giving you lots of healthy eating tips, try some of these tips at home! The students will be given small projects to do on their own every week. Encourage them and have your whole family participate. We have a website at You can visit our website to become more active in our program. WEEK 1: INTRODUCTION & ALL ABOUT FRUITS AND VEGETABLES

3 ALL ABOUT FRUITS AND VEGETABLES How many servings of fruits and vegetables do I need? Eat 2-3 servings of fruit daily: o One serving of fruit is one cup of fruit. o 1 cup of fruit is 1 whole fruit, like an apple or a banana, or two cupped handfuls, like two handfuls of blueberries. Eat 2-3 servings of vegetables daily: o One serving of vegetables is 1 cup of raw or cooked vegetables. o Or, one serving of vegetables is 2 cups of raw leafy greens. These greens are less dense so you need to eat more in order to get the same nutrients. Eating colorful meals: It is important to eat fruits and vegetables of all different colors. Different colored foods have different nutrients. You should also choose fruits and vegetables that have bright colors, like reds and oranges, or dark leafy greens. These foods will have the most vitamins and minerals. Eating the skin on fruits and vegetables: There are many benefits to eating the skin on your fruits and vegetables. Try to keep skin on when you eat these foods, if it is edible. For example, you can eat skin on apples, cucumbers and peaches. Vitamins and minerals are contained in the skin. Fruit skin is rich in fiber. The skin also contains antioxidants. WEEK 1: INTRODUCTION & ALL ABOUT FRUITS AND VEGETABLES

4 How can I help my family to eat more fruit? Give fruit as a snack. Have fresh cut fruit ready in the fridge. Let your kids pick the fruit when you re at the market together. Add fruit to meals, such as putting berries or bananas on cereal or oatmeal in the morning. How can my family eat more vegetables? Let your kids pick which vegetables they d like to eat. Have vegetables as a snack, like baby carrots or veggies with dip. Add vegetables to meals, by putting them on a pizza or in a sandwich. Play vegetable games at the grocery store, such as asking kids to pick out two orange vegetables to take home. Try some of the LA Sprouts recipes at home. Ways to get your fruits and vegetables: Buy fruits and vegetables that are in season, when they will be less expensive. Grow fruits or vegetables at home in yards, planters or pots. Shop at a local farmers market, or sign up for a CSA (Community Supported Agriculture) box. Continue to come to LA Sprouts; we ll be growing our own produce and there will be some to take home. WEEK 1: INTRODUCTION & ALL ABOUT FRUITS AND VEGETABLES

5 SEASONAL GREENS SALAD Ingredients 2 bunches 1/2 bunch 2 1/4 cup 1/3 cup 1/3 cup Seasonal greens, such as kale, swiss chard, spinach or lettuce Radishes Apples, or other fruit, such as oranges or pears Cilantro Nuts or seeds, such as walnuts, almonds, sunflower seeds or pepitas Crumbled queso cotija or feta cheese Time: 20 minutes Makes 4-6 servings 1/4 cup 1 1/4 tsp 1/8 tsp Dressing: Olive oil Lemon, or 2 limes Salt Pepper Directions 1. Wash all fruits and vegetables. 2. Chop all greens into bit-size pieces or ribbons and place in a large mixing bowl. 3. Thinly slice radishes and fruit, and add them to the bowl. 4. Add cilantro leaves and nuts to the bowl. 5. Squeeze lemon juice over vegetables, and add olive oil, salt and pepper to the bowl. 6. Toss everything together, and top with cheese. WEEK 1: INTRODUCTION & ALL ABOUT FRUITS AND VEGETABLES

6 WEEK 2 SUGAR In this lesson you will learn: 1. The difference between natural and added sugar 2. Why it is important to limit added sugar. 3. About the added sugar in sodas. 4. How to calculate the teaspoons of sugar in a product. 5. How to make naturally sweetened, low-sugar drinks.

7 Why Sugar is Harmful? Sugar adds calories to foods, without giving any nutritional or healthful benefits. This can lead to weight gain, diabetes, and heart disease. Natural versus Added Sugar Natural sugars are a natural part of sweet foods. These are found in fruit, milk, plain yogurt, raisins, and frozen fruit. Sugar or sugary syrups are added to foods when they are processed. Many packaged foods have added sugar, including chocolate milk, fruit drinks, soda, fruit snacks, candy, Gatorade, and canned fruit. Liquid Candy Have you ever thought of soda as liquid candy? Really, that s all it is! It s hard to think of sodas as candy because we drink them, but they give us just as much sugar, if not more. Drinking soda adds extra calories to your diet without adding any beneficial nutrients like vitamins and minerals. When you drink soda, you usually end up not having room for healthier drinks. Drink soda can often make you feel thirstier. Drinking sugary beverages has been linked to obesity and diabetes in Latino children and adults. = WEEK 2: SUGAR

8 How much sugar is in our drinks? M&Ms candy Nutrition Facts Serving Size: 100 g 3.53 oz Amount Per Serving Calories 490 Calories from Fat 225 %DV Total Fat 25 g Saturated Fat 14 g Cholesterol 35 mg Sodium 70 mg Total Carbohydrate 70 g Dietary Fiber 0 g Sugars 63 g Protein 7 g Vitamin A 0% Vitamin C 0% Calcium 0% Iron 0% When you divide 63 g of sugar by 4 = 16 teaspoons of sugar in 1 regular bag of M&Ms 4 grams of sugar = 1 teaspoon of sugar You should try to eat less than 50 g of added sugar per day. Calculating Teaspoons of Sugar Coca Cola 12 oz (355 ml) Can Sugar: 39g Total grams of sugar (multiply grams by servings per container): Teaspoons of sugar (take the total grams of sugar above and divide by 4): Coca Cola 20 oz (590 ml) Bottle Sugars: 65g Total grams of sugar (multiply grams by servings per container): Teaspoons of sugar (take the total grams of sugar above and divide by 4): WEEK 2: SUGAR

9 Arizona Lemon Ice Tea 24 oz Can Sugar: 72g Total grams of sugar (multiply grams by servings per container): Teaspoons of sugar (take the total grams of sugar above and divide by 4): 7-Eleven Super Big Gulp 44 oz (with Pepsi) Sugar: 128g Total grams of sugar (multiply grams by servings per container): Teaspoons of sugar (take the total grams of sugar above and divide by 4): Facts about fruit drinks: It s not just soda that can be bad for you; juice and fruit drinks can be unhealthy too. Juice does not contain the fiber that whole fruits and vegetables have. A lot of juice can provide excessive amounts of calories and may cause weight gain. A lot of juice is also bad for your teeth. Most fruit drinks only contain 5-10% fruit juice. Watch amount of juice you drink- too much can be bad! A ½ cup (4 ounces) of fruit juice equals one serving from the fruit or vegetable group. WEEK 2: SUGAR

10 Beverage Taste Test Taste Rating Key Don t Like!/ Wouldn t Drink Didn t Really Like/ Probably Wouldn t Drink Could Grow to Like/ Might Drink Like/ Would Probably Drink Really like!/ Would Definitely Drink Name of Drink Notes Taste Rating (1 to 5) WEEK 2: SUGAR

11 CELERY AND APPLES WITH PEANUT BUTTER Ingredients ½ Apple (sliced) 1 stick Celery 2 Tbsp Peanut Butter 1 Tbsp Raisins (optional) Time: 10 minutes Servings: 1 Directions 1. Slice apples and cut out the core. Cut celery into long pieces. 2. Spread peanut butter on apple slices and celery to taste (approximately 1 Tbsp). 3. Place raisins on top of peanut butter, if desired. CUCUMER LEMON WATER Ingredients 1 2 Filtered water Cucumber Lemons Time: 10 minutes Servings: 8-16 servings depending on the amount of water added Directions 1. Peel the cucumber, cut it in half crosswise and then slice it lengthwise into 4 sections. 2. Wash the lemons and cut them into thin slices. 3. Put the lemon and cucumber into a pitcher and fill the pitcher with water. Put the pitcher in the refrigerator and allow to sit for at least 2 hours before drinking. 4. To serve, pour the water into glasses, leaving the lemon and cucumber in the pitcher. You can refill the pitcher and reuse the WEEK 2: SUGAR

12 lemon and cucumber a few times; they will stay fresh for about 2 days if kept cold. AGUA DE JAMAICA Ingredients 1/3 cup Dried Jamaica (hibiscus) flowers 1 Cinnamon stick 5 Cloves 5 sprigs Fresh mint 8 cups Water Fresh orange slices, if desired. Time: 10 minutes Servings: 16 (4 oz per serving) Directions 1. Rinse flowers in cold water in a colander. 2. Bring water to a boil in a medium pot. 3. Add Jamaica, cinnamon, and cloves. 4. Allow to boil for 2-3 minutes, stirring continuously. 5. Remove from heat and add mint. 6. Cover and allow ingredients to steep for 1-2 hours. 7. Strain into a pitcher, pressing on solids to extract more liquids. 8. Add additional cold water to taste and orange slices, if desired. The tea should be very mild and not bitter. Add water until the taste becomes smooth. Store in the refrigerator. Serve over ice. Note: Jamaica will stain so don t use a pitcher that retains color WEEK 2: SUGAR

13 WEEK 3 FAMILY In this lesson you will learn: 1. The importance of family eating. 2. Ways to improve family dining habits. 3. Dinner conversation topics to discuss at home.

14 Why is family mealtime important? It helps you to connect with your family. It is a chance to talk about your day. You can learn more about members in your family. Eating with family helps you to enjoy your meal more. You may also eat more slowly when in a conversation. Meals with family typically are healthier. What are some ways to involve your family? Ask other family members to help pick out a dinner recipe. Go grocery shopping together. Have both kids and parents help cook dinner. Eat meals together at a dinner table (without the TV on). Make small changes: Sometimes getting together for a family meal can be difficult, with many different busy schedules. Set small goals for family dinners. For example, try adding just one more night a week to eat together. Make family meal time a priority. Sometimes this may mean giving something up, but try to remember why family mealtime is important. WEEK 3: FAMILY

15 Dinner Conversation Starters Here are some suggestions for dinner conversation starters. What other conversation topics can you come up with? What is your favorite childhood memory? What are your family members favorite meals? If your family could invite any famous person for dinner, who would it be and why? If you could travel to any country in the world, where would you go? Why? What is something that you have always wanted to do but have not done yet? Can you remember one of the times you have laughed the hardest? Tell the story of what made you laugh. What is your earliest memory? Can you remember when you were 3 years old? 4 years old? What comes to mind? What is your favorite vegetable? If you were stranded on a desert island and could only have 2 single foods, what would you choose? Can you think of a food that you have never tried but would like to try? If you were to write a book, what would it be about? What is your favorite smell? If you were a fruit, which one would you be and why? Breakfast Taco WEEK 3: FAMILY

16 (That you can eat any time of day) Ingredients 2 cups tsp Vegetables, like zucchini, kale, spinach, asparagus, peppers Eggs Corn tortillas Olive oil Time: 20 minutes Makes 4 servings Salsa 1 cup ¼ ½ ¼ 2 Tbsp Tomato, diced Onion, diced Lime, juiced Jalapeño, diced Cilantro, or to taste Salt and pepper to taste Directions 1. Mix all ingredients for salsa. 2. Chop vegetables and sauté with 1 tsp olive oil in a large pan over medium heat, until soft (about 5 minutes). Season with salt and pepper and set aside. 3. Crack eggs into a bowl and whisk with a fork to scramble. 4. Heat 1 tsp olive oil in a sauté pan over medium heat and add eggs. Stir eggs occasionally as they cook, about 3-5 minutes. 5. Warm the tortillas, and spoon the vegetables and eggs into them. 6. Top with salsa. WEEK 3: FAMILY

17 WEEK 4 REAL FOOD In this lesson you will learn: 1. The difference between real food and processed food. 2. How to tell when a food is a real food versus a processed food. 3. Where to buy real food. 4. What it means when foods are in season. 5. Why in season foods are good to eat.

18 What is real food? Real food doesn t come in a package. Real food doesn t need an ingredient list. Real food is not processed. Real food does not have preservatives added to it. Real food is naturally flavorful, and doesn t require sweeteners or artificial flavors. What are some of the differences between real and processed food? Real Food Real food is simple, fresh, and tasty. It doesn t require artificial ingredients or flavors. Real food has more nutrients per serving. Packaged Food Packaged food contains a lot of unnecessary ingredients that were added to increase the flavor of food and make it last longer. WEEK 4: REAL FOOD

19 Real vs. Processed Food How many ingredients are in each of these foods? Station 1 Food name: How many ingredients are in this? How many do you recognize? Station 2 Food name: How many ingredients are in this? How many do you recognize? Station 3 Food name: How many ingredients are in this? How many do you recognize? Station 4 Food name: How many ingredients are in this? How many do you recognize? Station 5 Food name: How many ingredients are in this? How many do you recognize? Station 6 Food name: How many ingredients are in this? How many do you recognize? Station 7 Food name: How many ingredients are in this? How many do you recognize? Station 8 Food name: How many ingredients are in this? How many do you recognize? Station 9 Food name: How many ingredients are in this? How many do you recognize? Station 10 Food name: How many ingredients are in this? How many do you recognize? Tips for buying real food WEEK 4: REAL FOOD

20 Stick to the outside aisles of the grocery store. Here you re more likely to find whole foods like fruits, vegetables, meat and dairy. The more processed foods are found in the middle aisles of the store. They are put there because they don t need to be refrigerated to stay fresh over long periods of time. Pick foods that are in season. What does in season mean? Different fruits and vegetables grow during different times of the year. When they can be locally grown in the season we are right now, we say they are in season. o For example, tomatoes and peppers are in season in the summer months, while pumpkins and kale are winter vegetables. o In some parts of the United States, like in California, many fruits and vegetables can be grown year-round. Why are seasonal foods better? Seasonal foods are usually cheaper, taste better, and are easier to find. Eating in season also ensures that you will get a variety of vitamins and minerals from different foods over the year. You know when foods are in season because they will be prominently displayed in markets, and are usually on sale. WEEK 4: REAL FOOD

21 Try to buy foods that are grown locally. You can find these foods at farmers markets, or you can subscribe to a CSA box. CSA stands for Community Supported Agriculture, and farmers send boxes directly to your home with fresh fruits and vegetables that are in season. You never know what will come in the box! Buying locally helps provide jobs for workers in our state. It also helps the environment since food does not need to be shipped over large distances. You can also get real food by growing your own fruits and vegetables. You can grow these: o At home o At a community garden o At your child s school o At a neighborhood church o At community centers WEEK 4: REAL FOOD

22 BEET, CARROT AND AVOCADO SALAD Ingredients 4 Beets 4 Carrots 2 Avocados, sliced 6 Small limes (or 3 large) ½ cup Onion, chopped ½ cup Cilantro, chopped 2 Tbsp Olive oil (or other vegetable oil) Time: 15 minutes Servings: 8 Salt (to taste) Directions 1. Wash beets well. Cut their stems off but do not peel them. 2. Put the beets into a pot and cover with water. Bring the water to a boil over high heat, then reduce heat and simmer until tender, about minutes. 3. Meanwhile, peel carrots, cut them in half lengthwise, and slice into 1/2 inch pieces. In a separate small pot or in the microwave, steam the carrots until they are tender. 4. Once the beets are done, carefully drain the cooking water, and rinse them under cold water. Their skins should slip off easily. Once peeled, slice the beets into 1/2 inch pieces. 5. Chop onion and cilantro 6. Put the beets and carrots into a medium bowl, add the chopped onion and cilantro and mix well. 7. Squeeze the limes into the bowl, add the oil, and mix again. Add salt to taste. 8. Transfer the salad onto a plate and place the sliced avocados around the edges. Serve with extra lime slices, if desired. WEEK 4: REAL FOOD

23 WEEK 5 ALL ABOUT FIBER In this lesson you will learn: 1. The benefits of eating fiber. 2. Different sources of fiber. 3. How to find fiber on the nutrition label. 4. How much fiber is needed each day. 5. Ways to eat more fiber every day.

24 ALL ABOUT FIBER What is dietary fiber? Fiber is found in the plants we eat. It is the part of plant that we cannot digest. It is important to have a high fiber diet to maintain good health. Fiber helps lower blood cholesterol and blood sugar levels. It also improves digestion. Eating more fiber helps you feel full, so you don t overeat. Whole fruits have fiber, but juice does not. The skin and pulp of the fruit contains a lot of fiber and many other important nutrients. Juicing removes the skin and pulp from the whole fruit, removing most of the fiber and many of the nutrients. Which do you think is healthier: a whole orange or orange juice? Where else can you find fiber? 100% whole-grain breads, cereals, and tortillas. Vegetables like green peas and broccoli. Legumes and nuts, like beans, split peas and almonds. WEEK 5: ALL ABOUT FIBER

25 How do you know if a food is high in fiber? This information is on the nutrition label (if its packaged). Fiber is listed under total carbohydrates. How much fiber do you need? It is important to have about grams of fiber per day. Good fiber foods have about 3-5 grams per serving. High fiber foods have 5 grams or more per serving. Here are some examples of the amount of fiber in foods: ½ cup of cooked green peas o This has about 4 grams of fiber. 1 apple with skin o This has about 3 grams of fiber. ½ cup of baked beans o This has about 6 grams of fiber. Adding fiber to your family s diet is easy. A bowl of oatmeal or high fiber cereal is good for breakfast. Try whole grains, like brown rice instead of white rice. Use 100% whole grain bread for sandwiches. Have more fresh fruits, like raspberries or apples, as a healthy snack. Add more vegetables, like broccoli or peas, to meals. WEEK 5: ALL ABOUT FIBER

26 DO YOU LIKE WHOLE GRAINS? We are going try a variety of whole grain foods. Next to each item will be the nutrition label. Go ahead and taste each item. On a scale of 1 to 5 (with 5 being the best) rate how much you like the foods by circling the number on the scale. Then, read the label and find out how much fiber is in that food. Write this number down too. Do you like these whole grain foods? Dislike Like 1) Whole wheat pasta Grams of fiber per serving: 2) Brown rice Grams of fiber per serving: 3) Whole wheat bread Grams of fiber per serving: 4) Crunchy Corn Bran cereal Grams of fiber per serving: 5) Quaker Oat Squares cereal Grams of fiber per serving: 6) Quinoa Grams of fiber per serving: 7) Barley Grams of fiber per serving: WEEK 5: ALL ABOUT FIBER

27 WHOLE GRAIN PASTA WITH VEGETABLES Ingredients 1 cup 2 cups tsp 2 cups Whole wheat pasta, uncooked Fresh tomatoes, chopped (if tomatoes are not in season, use 1 cup canned whole tomatoes) Clove garlic Olive oil Vegetables such as zucchini, eggplant, spinach, peppers Time: 20 minutes Makes 4 servings ¼ cup 1 stem Parmesan cheese Fresh basil or oregano, chopped (dried is ok if you don t have fresh herbs) Salt and pepper to taste Directions 1. Cook pasta according to package directions. 2. To make tomato sauce, sauté garlic in 1 tsp olive oil over medium heat for about 30 seconds, until you can smell it. Add in tomatoes and bring to a simmer. Let cook for about 5 minutes, breaking up tomato chucks with a spoon, if necessary. Season with salt and pepper 3. Cut all other vegetables into bite-sized pieces. Cook vegetables by steaming (or sautéing in 1 tsp olive oil). Season with salt and pepper. 4. Toss pasta, vegetables, and sauce together. 5. Top with herbs and cheese, if desired. WEEK 5: ALL ABOUT FIBER

28 WEEK 6 PARTIES AND HOLIDAYS In this lesson, you will learn: 1. The amount of days we spend celebrating special occasions. 2. How to create healthier meals for holidays and parties.

29 HOLIDAYS AND PARTIES Holidays and parties are a time when families and friends gather together to celebrate, and that usually means a lot of food. The foods that we eat during the holidays and at parties are not always healthy. Also, sometimes we eat until our stomach hurts, which is also unhealthy. Party food can be: High in sugar (like candy, soda and cake) Low fiber (like white breads and desserts) Highly processed (like chips and candy) Non-nutritious (with little vitamins and minerals) There can be lots of food and lots of choices, like when food is served buffet-style. We don t always sit down and eat together at all holidays and parties, which can mean lots of snacking. We celebrate special occasions more often than you might realize. Almost every month there is a holiday, which comes with special holiday food. There are also birthdays and parties with sweets and other unhealthy foods, sometimes multiple times a month. Plus there are always leftovers and extra desserts, so holidays and parties don t just last for one meal. We celebrate a lot of holidays and parties over the year, so all that unhealthy eating adds up! Can you think of how many special occasions you celebrated in the last month? Did you have extra party food left over afterwards? WEEK 6: PARTIES AND HOLIDAYS

30 Making party meals healthier Be creative and think about how to make food healthier at a party. If you are invited to a family party, you can bring a healthy snack or side dish to share with everyone, that way you know you will have something healthy to eat. Or if you have a party or host a holiday, you can choose to provide healthier food. What are some healthy foods that you could bring or serve at these special occasions? For a birthday party: Snack: Drink: Dessert: For Thanksgiving or Christmas: Entre: Side Dish: Dessert: For the 4 th of July or a picnic: Meal: Drink: Dessert: WEEK 6: PARTIES AND HOLIDAYS

31 BEAN DIP WITH PITA CHIPS Ingredients 1 tsp Olive oil 1 Clove garlic, minced 2 cups Cooked black beans, drained 2 Tbsp Water ¼ Red onion, chopped ½ Bell pepper, chopped ½ Jalapeno, minced ¼ cup Cilantro, chopped Squeeze lime juice (optional) Salt Time: 20 minutes Makes 4 servings Whole wheat pitas or tortillas Directions To make dip: 1. Heat oil in a medium pan over medium heat. Add the garlic and cook until you can smell it, about 30 seconds. 2. Add the beans and water and mash until they are smooth. 3. Add all the other dip ingredients and mix. To toast pitas (optional): 1. Heat the grill/griddle, or heat the oven to 400 degrees. 2. To make the pita chips, cut the whole pitas into 8 wedges. 3. Put the wedges on a baking sheet, or directly onto the grill/griddle, and cook until crisp and slightly browned, about 5 minutes. WEEK 6: PARTIES AND HOLIDAYS

32 YOGURT DIP WITH VEGETABLES Ingredients 4 cups 8 oz ½ ½ 1 2 Tbsp Fresh seasonal vegetables (like tomatoes, celery, carrots, broccoli, zucchini, green beans, peppers, cucumbers) Dip: Plain low fat (or nonfat) yogurt Lime (or lemon), juiced Clove garlic, pressed. Or,.5 tsp garlic powder Green onion, sliced thinly (optionalgreen stems only) Cilantro (optional) Salt and pepper to taste Time: 10 minutes Makes 4 servings Directions 1. Wash all vegetables. 2. Cut all vegetables (except chives or green onions) into dipping-size pieces. 3. Mix all dip ingredients together in a bowl. WEEK 6: PARTIES AND HOLIDAYS