1. VITAMINS & MINERALS: WHAT’S IN IT FOR ME? Healthy Living: Lesson 2

2. Welcome!  Beverly Utt, MS, MPH, RD  Registered Dietitian  Wellness Coach and Smoking Cessation Coordinator with the MultiCare Center for Healthy Living  Email: Bev.Utt@multicare.org  Phone: 253.301.5096

3. Today’s Class  What we will cover:  Vitamins & Minerals  Why “COLOR” Matters  Tricks of the Trade  Family Friendly Recipe

4. Fruits and Vegetables  Naturally low in calories, sodium and fat  Helps to maintain a healthy immune system  May protect against certain cancers

5. Fruits and Vegetables  Biggest payoff is to our hearts  Help to heal wounds faster  May help to reduce risk for Type 2 diabetes  Help to maintain a healthy colon

6. Fruits and Vegetables  Provide our body with  Vitamins  Minerals  Phytochemicals - chemicals found naturally in plants which promote good health  Antioxidants – substances thought to protect body cells from damage

7. Your Guide to Fruits and Vegetables

8. Red Full of:  Vitamin A – Keeps your eyes healthy  Vitamin C – Helps heal cuts and wounds and keeps gums and teeth healthy  Lycopene – Antioxidant in tomatoes, protects the cells of your body  Potassium – Protects your heart and blood vessels

9. Orange & Yellow Full of:  Folic Acid – Helps your body make red blood cells and DNA  Vitamin A – Keeps your eyes and skin healthy  Vitamin C – Helps heal cuts and wounds and keeps gums and teeth healthy  Fiber - Good for your heart and intestines

10. Green Full of:  Vitamin E – Protects the cells  Iron – Helps blood cells carry oxygen  B Vitamins - Helps body make energy, and needed for a healthy brain  Folic Acid – Helps body make red blood cells  Calcium – Builds strong bones  Vitamins A & C

11. Blue & Purple Full of:  Anthocyanins – Protect memory & thinking capacity  Vitamin C – Helps cuts and wounds heal and keeps gums and teeth healthy  Fiber – Maintains bowel health, lowers cholesterol and maintains blood sugar

12. How Much Do I Need?  Goal = 5 cups of fruit & veggies each day What Counts as a cup? Think of the size of a baseball  1 cup fresh vegetables  2 cups leafy lettuce  ½ cup dried fruit  12 small carrots  8 large strawberries  1 medium potato

13. Be Safe  Wash hands with soap for 20 seconds before and after handling food  Rinse fresh fruits and vegetables under running tap water:  Include those with skins and rinds that are not eaten  Rub firm-skinned fruits and vegetables under running tap water  Dry with clean cloth or paper towel

14. Produce Tips  Buy fresh vegetables in season  Stock up on frozen vegetables for quick and easy cooking in the microwave  Use a microwave to quickly “zap” vegetables  Vary your veggie choices to keep meals interesting  Try crunchy vegetables  Let kids choose

15. How Can I Eat More??  Raw vegetables make a great snack. Dip them in yogurt, peanut butter or low fat dressing for even more flavor  Drink 100% fruit juice instead of soda  Add sliced fruit to your cereal or oatmeal  Add vegetables to your pizza, sandwiches, soup and pasta  Make a fruit salad  Pick out new fruits and vegetables at the grocery store and then make them at home  Vegetables can be steamed, cooked in the oven, in the microwave or on the barbeque. Adding spices, herbs and sauces gives them even more flavor.  Remember to always try something more than once!

16. Sneaky, Sneaky… Ways to hide fruits and veggies in foods  Add grated zucchini to breads, scrambled eggs, casseroles, cookies, & brownies  Add canned pumpkin to vanilla pudding and bread mixes  Mix grated carrots and onions in with ground beef  Add tomatoes to enchilada & spaghetti sauces  Steam and puree cauliflowers; add to mashed potatoes or serve by itself  Add chopped veggies to meatloaf  Make fruit smoothies  Add chopped peppers, onions … to omelets!

17. Crock Pot Baked Potatoes  Place potatoes in crock pot  Do not add water  Set crock pot on low for 4-6 hours  Voila! Perfectly baked potato with very little effort!

18. Recipe: Garden Tuna Melt Ingredients: 1 can (6 oz) Tuna in water, drained 1 ½ tbsp. low-fat mayonnaise ¼ cup chopped onion ¼ cup chopped green pepper ½ tsp dried basil leaves ½ tsp dried oregano leaves 4 cheese slices (any kind) 8 slices whole wheat bread 1 sliced tomato ¼ cup diced cucumber Preparation: 1.Mix tuna, 1 ½ tbsp mayo, onion, green pepper, cucumber and seasonings. 2.Cover each of the 4 bread slices with tuna mix, cheese slice and tomato. 3.Spray outsides of each bread slice with 1 quick spray of Pam. 4.Cook in Skillet on medium heat until lightly brown on both sides. Yields 4 Sandwiches

19. Recipe: Oven Baked Zucchini Fries Ingredients: Preparation: Canola or olive oil cooking spray 1/2 cup whole-wheat flour 1/2 cup all-purpose flour 2 tablespoons cornmeal 1 teaspoon salt 1/2 teaspoon freshly ground pepper 1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks 2 large egg whites, lightly beaten 1.Preheat oven to 475°F. Coat a large baking sheet with cooking spray. 2.Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray. 3.Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot. Yields 4 servings Recipe from http://www.eatingwell.com/recipes_menus/recipe_slideshows/healthy_recipes_with_zucchini?slide=12#leaderboardadhttp://www.eatingwell.com/recipes_menus/recipe_slideshows/healthy_recipes_with_zucchini?slide=12#leaderboardad

21. Contact us anytime: Email: Hope.Roberts@multicare.org Phone: 253.301.5097