Put a Rainbow on Your Plate Make a fun snack with colorful vegetables and fruits Lesson plan topic # 1 - As parents arrive give them each a can of vegetables or fruit. (If the group is large ask for several volunteers and give them the can after as a prize) Then give parents a plate and have them make a face with fruits and vegetables that are precut and assembled like a rainbow.

BACK TO BASICS PARENTS LEAD THE WAY VEGETABLES AND FRUIT Welcome parents, thank them for coming and introduce self, interpreter and assistants if any. Tonight we will be looking at vegetables and fruit. Do you think your children would enjoy making a face with vegetables and fruit? Lesson plan topic # 2 - What vegetables and fruits do your children eat? Record responses on easel.

Benefits of Vegetables and Fruits Vitamins Minerals Fiber Vegetables are low in calories and fat Eating vegetables and fruit has been linked with lower chances of heart problems, diabetes and cancer (Lui, 2003, p. 517S) Another study found green leafy vegetables and vitamin C-rich fruits and vegetables appeared to protect against heart disease (Joshipura et al., 2001, p. 1106). 2) In one study people who ate apples and pears had less problems with their asthma ( Woods et al., 2003, p. 414).

Potassium Rich Fruits Bananas Cantaloupe Honeydew Dried peaches, apricots and prunes Orange and prune juice Potassium helps to regulate blood pressure (MYPyramid food guidance system educational framework, n.d., pp. 5 & 7). The daily recommendation is 3800mg ages 4-8 years and 4500 mg ages 9-13, adequate potassium may reduce the chance of kidney stones and bone loss (Dietary guidelines for Americans, 2005, p. 40). Fruit juices according to age. (Potassium is a nutrient of concern due to low intake in children according to the dietary guidelines for Americans (2005) p. 7)

Potassium Rich Vegetables Sweet potatoes Beet greens White potatoes White beans Tomato products Soy beans Winter squash Lentils, kidney beans and split peas

How Many Vegetables are Needed a Day? 1 ½ - 2 ½ cups a day 4-8 year old girl 2 - 3 cups a day 4-8 year old boy 2 - 3 cups a day 9-13 year old girls 2 ½ - 3 1/2 cups a day 9-13 year old boys Lowest number if less than 30 minutes of active play a day, highest if over 60 minutes a day. Pass out handouts: Calorie math and MyPyramid intake pattern to parents that were not at last session. Ask them to meet with you after presentation to go over it with them unless assistants are available to help them at this point. Source: MyPyramid April 2005

Source: MyPyramid April 2005 What Counts as a Cup? 1 cup cooked vegetables 1 cup chopped raw vegetables 2 cups raw leafy greens 12 baby carrots 20 French fries 1 cup vegetable juice Vegetable juice has more salt and less fiber. Source: MyPyramid April 2005

Vary Vegetable Colors Each type has different vitamins and nutrients MyPyramid Plan will give you weekly serving suggestions for the different groups-green, orange, starchy, dry beans and peas, others On a computer go to MyPyramid, then MyPyramid plan, fill out your child's age, gender and activity level-show example in English and Spanish.

Starchy Vegetables Limit starchy vegetables to 2 1/2-3 cups per week White potatoes Corn Green peas Less than ½ cup a day.

How Many Fruits are Needed a Day? 1 – 1 ½ cups a day for 4-8 year old girls 1 ½ - 2 cups a day for 4-8 year old boys and 9-13 year old girls and boys Lowest number if less than 30 minutes of active play a day. Source: MyPyramid Food Intake Patterns

Source: MyPyramid April 2005 What is a Cup ? 1 medium apple, banana, orange, pear 1 cup fresh-cut or canned fruit 8 large strawberries 32 grapes 1/2 cup dried fruit 1 cup fruit juice Fruit juice has many more calories and little or no fiber than fresh fruit 100% juice no more than 4-6 ounces for 1-6 year olds, 8-12 ounces for 7-18 year olds Source: MyPyramid April 2005

Eating More Vegetables and Fruit Keep them on hand and ready to eat Serve more salads Top cereal with fruit Serve fruit for desert Fruit bowl on the counter or table. Snacking zone in refrigerator (clear containers-ready to eat celery sticks, cut up or baby carrots, pepper slices). Add brightly colored vegetables (carrots, tomatoes, red peppers, red cabbage). Top pancakes with fruit instead of syrup.

Eating More Vegetables and Fruit (cont.) Use as on-the-go snack Decorate plates with vegetables or fruit Include children in shopping Fresh fruit or dried fruit. If children pick out the vegetables and fruits or help make the snack or meal they are more likely to eat it.

How to make it easy and less expensive for you Buy in season Have frozen and canned on hand Read nutrition fact label for sugar and salt content.

What Is on The Label? Canned fruit in water, juice or syrup Canned vegetables, low salt or “no salt added” (Another word for salt is sodium) Lesson plan topic # 3 - Have parents compare labels for sugar and salt content, write results on easel and discuss. (May want to include nutrition fact labels from frozen item if time allows)

Small Steps for a Big Reward Eat together as a family without TV Provide nutritious foods and allow your child to decide how much to eat Eat together as a family without TV “You should be the one to decide when and where to serve meals and which foods to serve. Let your child decide whether or not to eat and how much to eat. There is no need to finish everything on the plate” (Kaiser Permanente/UCLA/UCSF, 2006, p. 18). It is important not to use food as a reward or punishment.

Small Steps for a Big Reward (cont.) Find vegetables and fruits your child likes and serve them more often Set up a “snacking zone” with fruits and vegetables ready to grab and eat If healthy foods are easy to see and eat (sliced watermelon, cut up broccoli or carrots, small tomatoes, grapes or dried fruit) children are more likely to eat them.

Small Steps for a Big Reward (cont.) Eat what you want your child to eat, YOU are the most influential person in your child’s life Limit TV, electronic game and non-school computer use to 1 - 2 hours a day Encourage 60 minutes of moderate to vigorous play a day If time allows ask parents what their children like to play and write on easel. Suggest ball sports, jumping rope, dancing to music or hide-and-seek, turn household chores into a game and have them play along or after dinner go for a family walk (quality family time). Source: American Academy of Pediatrics