Fruits
How much is one serving of dried fruit?
1/4 to 1/2 cup
True or false:
Frozen vegetables can be used for a quick addition to meals for color and nutrients
True
Name two kinds of cardio activity you are interested in doing more of.
Jogging, hiking, dancing, basketball, HIIT, group classes, biking, etc.
What is one piece of information you have learned that will benefit making the change to increase fruits and vegetable and physical activity?
Any fact, activity, or concept
True or False:
Frozen fruit is not as healthy as fresh fruit
False
A nutrient found in vegetables is folate. Folate helps with red blood cell production and DNA. Name one vegetable that is high in folate
Any green leafy vegetable: spinach, arugula, spring mix, kale
Name a resource you can use to incorporate more physical activity into your week.
YouTube, group classes, city park, school track, phone apps, etc.
True or False: Physical activity can reduce chance of chronic disease such as osteoporosis and cardiovascular disease.
True!
True or False:
Fruit provides vitamins and minerals to aid in energy production, digestive health, and immunity
True!
What is one way to add more flavor to vegetables?
Roasting/baking, seasoning, pan frying with sauce, pairing with hummus, etc.
better focus
better sleep
decreased stress
better eating choices
clarity
bone health
etc.
Later, we will be developing S.M.A.R.T goals. Can you name what any of the letters stand for?
Small
MeasurableAttainable
Realistic
Timely
Phil has the following fruit on average. How many servings is his daily intake?
Breakfast: 1/2 cup berries
Lunch: 1 large apple
Snack: trailmix with 2 tablespoons (1/8 cup) raisins1/2 cup berries = 1/2 serving
1 large apple = 1 1/2 servings
2 tablespoons raisins= 1/2 serving
2.5 servings
Ben is working on increasing his daily vegetable intake. For lunch, he usually has chicken with rice and hot sauce. His dinner is typically turkey, chicken, or beef in items like tacos, pasta, and sandwiches.
Name two ways he can add vegetables to his lunch and dinner.
Options include:
Roasted veggies or vegetable sticks with lunchSliced veggies on sandwich
Chopped veggies with tacos
Steamed vegetables with pasta or blended into pasta sauce
A combination of what types of activity is best for optimal health?
Cardio and resistance training
Example:
2 days 30 minutes weight lifting
1 day 60 minute group cardio class
1 day 45 minute hike
1 day 45 minute mix of walking and resistance training at a park
this is 190 minutes = 3 hours 10 minutes
Jill enjoys breakfast foods such as egg sandwiches, breakfast potatoes, omelets, pancakes, and yogurt. Her dietitian is recommending to add more fruit to the day.
Name 2 ways to incorporate fruit to the above items, along with the portion needed to equal one serving of fruit
3/4 - 1 cup berries with yogurt
Medium apple with egg sandwichOmelet with side of 1 cup grapes
One medium banana sliced on pancakesetc.
Name your biggest barrier to consuming more vegetables and an example of how to overcome the barrier
Answers will vary
Your friend asks about your physical activity routine and how you fit it in with time constraints.
What would you tell your friend about:
A. How many minutes a week to aim for
B. Types of activity to do (examples)
C. Two strategies to use if short on time
A. 150 minutes/week
B. Weight training, walking/jog/run, group class, dance, hiking, machines for muscle groups, etc.
C. Break up into 10 minute increments, wake up earlier, utilize longer lunch breaks to go for a walk, use school track if children are at practice, workout while watching TV or while dinner is in the oven, etc.
Create meals and snacks for a day that incorporate at least 5 fruits and vegetables (or more!)
Example:
Yogurt parfait with 1 cup berries
1 cup apple slices and nuts or cheese
Stir fry with chicken and 1 cup assorted vegetables; or roasted vegetable, grain and protein bowl
1 cup baby carrots and dip
Steamed vegetables with whole grain pasta
Total: 5-6 (1 cup cooked vegetables = 2 servings)