1. What can I do? Make Healthy Choices…. Keep it simple…. Countdown to Health….. Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

2. 5-2-1-0 5-2-1-0 Countdown to Healthy Choices 5 -Helpings of fruits and vegetables a day.fruitsvegetables 2 - No more than 2 hours of screen time unrelated to school. 1 - Get 1 hour or more of moderate to vigorous physical activity every day and 20 minutes of vigorous activity at least 3 times a week. 0 - Cut out at least one sugar sweetened beverage (SSB) per day. http://www.mcph.org/Major_Activities/KeepMEHealthy/5210_Readiness_Poster.pdf Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

3. What’s your favorite fruit? Click on the names of the fruit below to learn more about different fruits.This link will explain why fruits are an important part of your diet: http://www.mypyramid.gov/pyramid/fruits_why.html http://www.mypyramid.gov/pyramid/fruits_why.html ApplePearBananaBlueberryCherry MangoApricotKiwiGrapefruitGrapes AvocadoOrangePeachPineapple Strawberry Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

4. Apple http://en.wikipedia.org/wiki/File:Sundown_and_cross_section_2.jpg SERVING SIZE Raw, 2 3/4” diameter, with skin 1 fruit CALORIES 81 FIBER 4 grams CHOLESTEROL OR SODIUM 0 GLYCEMIC INDEX 38 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

5. Pear http://en.wikipedia.org/wiki/File:Pears.jpg SERVING SIZE Raw, Medium 1 fruit CALORIES 98 FIBER 4 grams CHOLESTEROL OR SODIUM 0 GLYCEMIC INDEX 33 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

6. Banana http://en.wikipedia.org/wiki/File:Bananas.jpg SERVING SIZE 7” to & 7/8”, Raw 1 fruit CALORIES 109 FIBER 3 grams SODIUM 1 mg GLYCEMIC INDEX 46 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

7. Blueberry http://en.wikipedia.org/wiki/File:Blueberry_Macro_2.JPG SERVING SIZE Raw 1 cup CALORIES 81 FIBER 4 grams SODIUM 2 mg GLYCEMIC INDEX 24 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

8. Cherry http://en.wikipedia.org/wiki/File:Cherry_Stella444.jpg SERVING SIZE Sweet, Raw, With pits 1 cup CALORIES 84 FIBER 3 grams CHOLESTEROL OR SODIUM 0 GLYCEMIC INDEX 25 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

9. Mango http://en.wikipedia.org/wiki/File:Mango_and_cross_sections.jpg SERVING SIZE Raw, Sliced 1 cup CALORIES 107 FIBER 3 grams SODIUM 3 mg GLYCEMIC INDEX 51 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

10. Apricot http://en.wikipedia.org/wiki/File:Apricot_and_cross_section.jpg SERVING SIZE Raw 2 fruit CALORIES 140 FIBER (in grams) 2 TOTAL CARBOHYDRATE (in grams) 8 GLYCEMIC INDEX 57 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

11. Kiwi http://en.wikipedia.org/wiki/File:Kiwi_%28Actinidia_chinensis%29_1_Luc_Viatour_edit.jpg SERVING SIZE Fresh, Raw, Large, w/o skin 1 fruit CALORIES 56 FIBER (in grams) 3 TOTAL CARBOHYDRATE (in grams) 14 GLYCEMIC INDEX 53 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

12. Grapefruit http://en.wikipedia.org/wiki/File:Citrus_paradisi_%28Grapefruit,_pink%29_white_bg.jpg SERVING SIZE Pink, Raw, 4” diameter 1/2 fruit CALORIES 41 FIBER (in grams) 1.4 TOTAL CARBOHYDRATE (in grams) 10 GLYCEMIC INDEX 25 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

13. Grapes http://en.wikipedia.org/wiki/File:Table_grapes_on_white.jpg SERVING SIZE Red or Green, Thompson seedless, Raw 1 cup CALORIES 114 FIBER (in grams) 1.5 TOTAL CARBOHYDRATE (in grams) 28 GLYCEMIC INDEX 43 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

14. Avocado http://en.wikipedia.org/wiki/File:Avocado.jpeg SERVING SIZE Raw, all varieties 1/4 fruit CALORIES 81 FIBER (in grams) 2.5 TOTAL CARBOHYDRATE (in grams) 4 GLYCEMIC INDEX 10 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

15. Orange http://en.wikipedia.org/wiki/File:OrangeBloss_wb.jpg SERVING SIZE California, Navel, 2 7/8” dia. 1 fruit CALORIES 64 FIBER (in grams) 3.5 TOTAL CARBOHYDRATE (in grams) 16 GLYCEMIC INDEX 42 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

16. Peach http://en.wikipedia.org/wiki/File:White_peach_and_cross_section_edit.jpg SERVING SIZE Raw, large, 2 3/4’ diameter 1 fruit CALORIES 68 FIBER (in grams) 3 TOTAL CARBOHYDRATE (in grams) 17 GLYCEMIC INDEX 42 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

17. Pineapple http://en.wikipedia.org/wiki/File:Pineapple_and_cross_section.jpg SERVING SIZE Raw, Diced 1 cup CALORIES 76 FIBER (in grams) 2 TOTAL CARBOHYDRATE (in grams) 19 GLYCEMIC INDEX 59 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

18. Strawberry http://en.wikipedia.org/wiki/File:Strawberry_gariguette_DSC03063.JPG SERVING SIZE Raw, Sliced 1 cup CALORIES 50 FIBER (in grams) 4 TOTAL CARBOHYDRATE (in grams) 12 GLYCEMIC INDEX 25 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

19. What’s your favorite vegetable? Click on the name below to learn more about each vegetable. Click on the link to learn Why vegetables: http://www.mypyramid.gov/pyramid/vegetables_why.html http://www.mypyramid.gov/pyramid/vegetables_why.html CarrotsCeleryCucumberGreen Pepper Red Pepper OnionBeansBeetsLettuceBroccoli CornPeasPotatoesSpinachSquash Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

20. Cucumber http://en.wikipedia.org/wiki/File:ARS_cucumber.jpg SERVING SIZE With Peel, Raw, Slices 1 CUP CALORIES 14 FIBER (in grams) 1 TOTAL CARBOHYDRATE (in grams) 3 GLYCEMIC INDEX 15 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

21. SERVING SIZE CALORIES FIBER CHOLESTEROL OR SODIUM GLYCEMIC INDEX SERVING SIZE CALORIES FIBER (in grams) TOTAL CARBOHYDRATE (in grams) GLYCEMIC INDEX Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

22. Beans http://en.wikipedia.org/wiki/File:Phaseolus_Beans.jpg SERVING SIZE Fava Beans (canned) 1/2 CUP CALORIES 91 FIBER (in grams) 5 SODIUM 580 mg GLYCEMIC INDEX 79 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

23. Beets http://en.wikipedia.org/wiki/File:Beets_produce-1.jpg SERVING SIZE Canned, sliced, drained 1/2 cup CALORIES 26 FIBER (in grams) 1 SODIUM 165 mg. GLYCEMIC INDEX 65 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

24. Broccoli http://en.wikipedia.org/wiki/File:Broccoli_and_cross_section_edit.jpg SERVING SIZE Raw, Spears 2 spears CALORIES 17 FIBER (in grams) 8 TOTAL CARBOHYDRATES (in grams) 3 GLYCEMIC INDEX 15 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

25. Corn http://en.wikipedia.org/wiki/File:VegCorn.jpg SERVING SIZE Canned, Yellow, Sweet 1/2 cup CALORIES 66 FIBER (in grams) 2 SODIUM 175 mg GLYCEMIC INDEX 46 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

26. Peas http://en.wikipedia.org/wiki/File:PeaspodsJuly08.jpg SERVING SIZE Green, Fresh, boiled, drained, w/o salt 1/2 cup CALORIES 67 FIBER (in grams) 5 SODIUM (in milligrams) 2 GLYCEMIC INDEX 48 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

27. Potatoes http://en.wikipedia.org/wiki/File:Russet_potato_cultivar_with_sprouts.jpg SERVING SIZE Boiled, w/o skin, w/o salt 1 medium CALORIES 144 FIBER (in grams) 3 SODIUM (in milligrams) 197 GLYCEMIC INDEX 63 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

28. Spinach http://en.wikipedia.org/wiki/File:Spinacia_oleracea_Spinazie_bloeiend.jpg SERVING SIZE Raw 1 cup CALORIES 7 FIBER (in grams) 1 SODIUM (in milligrams) 24 GLYCEMIC INDEX 15 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

29. Squash http://en.wikipedia.org/wiki/File:Squashes.jpg SERVING SIZE Sliced, Boiled, Drained, w/o salt 1/2 cup CALORIES 18 FIBER (in grams) 1 TOTAL CARBOHYDRATES (in grams) 5 GLYCEMIC INDEX 15 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

30. Carrots http://en.wikipedia.org/wiki/File:Carrot.jpg SERVING SIZE Baby, Medium, Raw 6 carrots CALORIES 23 FIBER (in grams) 1 SODIUM (in milligrams) 21 GLYCEMIC INDEX 30 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

31. Green Pepper http://commons.wikimedia.org/wiki/File:Peppers.jpg SERVING SIZE Sweet, Green, Slices, Raw 1 cup CALORIES 25 FIBER (in grams) 2 TOTAL CARBOHYDRATES (in grams) 3 GLYCEMIC INDEX 15 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

32. Red Pepper http://en.wikipedia.org/wiki/File:Red_capsicum_and_cross_section.jpg SERVING SIZE Sweeet, red, slices, raw 1 cup CALORIES 25 FIBER (in grams) 3 SODIUM (in milligrams) 2 GLYCEMIC INDEX 15 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

33. Lettuce http://en.wikipedia.org/wiki/File:Romaine.jpg SERVING SIZE Shredded, Raw, Romaine 1 cup CALORIES 8 FIBER 1 gram SODIUM 4 mg GLYCEMIC INDEX 15 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

34. Celery http://en.wikipedia.org/wiki/File:Celery_cross_section.jpg SERVING SIZE Strips, Raw 1 cup CALORIES 20 FIBER 2 grams SODIUM 108 mg GLYCEMIC INDEX 15 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program

35. Onion http://en.wikipedia.org/wiki/File:Onions.jpg SERVING SIZE Raw, Chopped 1 cup CALORIES 61 FIBER 3 grams SODIUM 5 mg GLYCEMIC INDEX 15 Summer 2009 Workshop in Biology and Multimedia for High School Teachers Harvard University Life Sciences – HHMI Outreach Program