Eat Colorful Fruits and Veggies Every Day!

Garden and Grow 

Your Favorite Colorful Produce

RED/PINK - apples, tomatoes, watermelon, peppers, currants, chard, cherries, strawberries, raspberries, grapefruit, guava, red onion, rhubarb, red radish, Gogi berries
ORANGE - papaya, butternut squash, carrots, nasturtium flower, oranges, tangerines, pumpkin, sweet potatoes, mango, kumquats, apricots, cantaloupe melon, peaches
GREEN - spinach, lettuce, kale, collard greens, broccoli, cabbage, bok choy (pak choi), celery, cucumber, kiwi, lime, honeydew melon, gooseberries, broccoli raab, sorrel, tomatillos, peppers, peas, avocado, asparagus, arugula, cilantro, oregano, mustard greens, mizuna, purslane, watercress, basil, chives, dill, parsley, sage, rosemary and thyme
BLUE/PURPLE - blueberries, grapes, raisins, eggplant, prunes, blackberries, purple basil, purple pak choi, red cabbage, purple asparagus, purple potatoes, purple cauliflower
WHITE/TAN - garlic, ginger, mushrooms, parsnips, potatoes, onion, horseradish, shallots, scallions, leeks, lychee fruit, pears, cherimoya
YELLOW - corn, lemon, squash, pineapple, nasturtium flower, bananas, turmeric, Yukon Gold potatoes, yellow raspberries, yellow tomatoes, yellow watermelon

It's National Nutrition Month: Eat Right with Color
Eat A Colorful Variety Every Day
FRUITS Nutrition Facts
VEGETABLES Nutrition Facts 
Copyright © 2011 D.Wind. All rights reserved.
Eat Right with Color logo used with permission from the American Dietetic Association

Nutrition Education and Art Activity for National Nutrition Month

Nutrition Education and Art Activity

for National Nutrition Month

     The American Dietetic Association presents National Nutrition Month every March to increase awareness on the importance of eating right. This year's 'Eat Right with Color' theme focuses on eating from a variety of colorful fruits and vegetables to reap the health benefits of important vitamins, minerals and antioxidants. Eating colorful fruits and vegetables provides your body with a variety of nutrients that helps in maintaining a healthy body weight and reduces the risk of diet-related chronic diseases. This GardenCuizine^TM nutrition month project is fun for all ages, especially seniors and children. 

Teaching Nutrition Lesson

• Prepare a short introduction and nutrition education lesson plan
• Design 3 or more masters for coloring pages using simple outlines of fruits and vegetables; include a line for the individual to sign their name; you may wish to include the name of the facility or school
• Make several copies of each master coloring page according to how many participants you expect to attend
• Art supplies may include, but are not limited to: paint brushes, containers to hold the paint brushes (fill a few of the containers with a little bit of water to dip the brushes), cutting board, chefs knife, artist painter pallet's, red cabbage, plastic baggies, paper plates, napkins
• Fruit and vegetable snack such as oranges and baby carrots
• For coloring: fresh radish bunches, fresh spinach leaves, dried turmeric powder, beet powder and Açai fruit powder 
• Wash all the produce and allow to dry before using
• Sprinkle a few pinches of the dry powders in the pallets divided evenly among the group
• Slice the oranges into wedges and explain they are for snacking. I tried using oranges for coloring and the pigments don't rub off easy - they are best used as a snack. 
• Divide the produce evenly among the paper plates (several participants can share a plate)

Activity Highlights

• Talk about your sample foods and their nutrients
• Highlight a few of the antioxidant pigments found in the foods such as: beta carotene and lycopene
• Keep coming back to the main points: 

Different color foods contain different nutrients, which is why it is important to eat a variety of colorful fruits and vegetables every day. 

 
Eating from a variety of colorful fruits reduces the risk of diet-related chronic diseases.

Eating from a variety of colorful fruits and vegetables helps people of all ages maintain a healthy body weight.

 

• Thinly slice the red cabbage in front of your audience. Place 1/3 cup and 1 tablespoon of water in each baggie. Do as many baggies as you desire. Seal them tight and pass around for volunteers to gently squish and squeeze. As they are squeezing, explain that anthocyanin pigments are what make the water color purple. Snip a small piece of the edge of the baggie and allow the nutrient-rich purple liquid to drip out into a clear container. Show this around the room so everyone can get a close-up look.

Coloring with Natural Plant Pigments

• Have the participants stack up several spinach leaves and roll them into a tight "paint brush". The natural green chlorophyll pigments will rub off when rubbed on the coloring page. Participants can experiment using radish greens too.
• Fresh radishes can be picked off the greens and hand held like a crayon and used to color, the natural red pigments will rub off onto the coloring sheet.
• Brushes can be dipped in water and mixed with the powdered fruits and veggies to make a natural pigment watercolor. Avoid using too much water or the color will be too weak.

Experiment and Have Fun!

Thank you to my Dietetic Internship director: Maria Basche, MS, RD South Jersey Healthcare for making this opportunity possible for me and to my preceptor: Diane Griffith, MS, RD and the staff and residents at Cumberland Manor Nursing Home

Related Links
Eating Fruits and Vegetables: Why Color Matters  
The Cook's Garden Nutrition
What Color is Your Food?
Blog Article and Photographs Copyright © 2011 D.Wind. All rights reserved.

Dry Rub Seasoning Wedding Favors #GardenCuizine

A Wedding Favor with Flavor

Peppers add great flavor to foods. Easy to grow, they like the summer heat and can survive occasional neglect. Fresh picked peppers add nutrients and flavor to meals and garden salads. Abundant harvests can be dried for uses in spice rubs and seasoning mixes. This summer we plan on growing Alma peppers, to dry for paprika. 

Reduce Salt with Dried Seasonings

The recent 2010 Dietary Guidelines for Americans recommends consuming no more than 2,300 milligrams of sodium (about 1 teaspoon of salt) a day. And for salt sensitive populations* - over half of all Americans - the amount of sodium recommended per day is less than 1,500 milligrams. 

*Salt sensitive populations include African Americans, those over age 51 and people with high blood pressure, diabetes or kidney problems. 

Dried herbs and spices serve as a good substitute to high salt in prepared foods. The American Dietetic Association supports using herbs, spices and spice rubs in cooking in place of salt. And the American Heart Association recommends preparing foods with little or no salt to reduce the risk of cardiovascular disease.

Wedding Favors with Flavor

Last summer my cousin Kristine got married. Their wedding favors were adorable little containers of homemade gourmet spice rub. She said they had a lot of fun making them too! Here is a recipe that we use for a tasty low salt dry rub:

Spicy Dry Rub
1 Tablespoon (T) paprika
1 T brown sugar
1 teaspoon (tsp) ground black pepper
1 tsp cayenne pepper
1 tsp hot pepper flakes
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp dry mustard
1/4 tsp chili powder
1/4 tsp cumin
1/8 tsp celery seed
1/8 tsp salt

Combine ingredients and store in an airtight container kept in a dark place. For use in wedding favors, make a large batch and portion into small containers labeled with the names of the bride and groom and their wedding date. They may opt to add a personal note on a color coordinated card attached with ribbon. The message on the back of Kristine and Matt's Spice Rub card said, "Thank you for celebrating with us!" 

Enjoy on barbecued ribs or chicken. 

Note: Many of our homemade spice rubs are adapted from spice rub recipes found in the Jack Daniel's BBQ Cookbook. Be creative in your cooking and don't hesitate to reduce the salt called for in the recipe or to add or delete ingredients. 

Related Links

Homemade Ground Pepper Spices 
American Heart Association on Sodium
Blog Article and Photograph Copyright © 2011 D.Wind. All rights reserved.

Family Mealtime Improves Child Nutrition #GardenCuizine

Cooking and Eating as a Family

The Family Mealtime bulletin board pictured above was created for the Tri-County  Women, Infants and Children's (WIC) office in Vineland, NJ during my dietetic internship at South Jersey Healthcare. The nutrition lesson plan was titled 'Family Mealtime: Take a New Look'. Families and their children contributed to the board by coloring, gluing and sticking on the hearts, eyes and colorful letters to make the personalized art shown. The cut-out figures represented children and their families sharing mealtime together. The star burst illustrated five points to keep in mind when planning family mealtime:

1. Make Mealtime Fun
2. Make Mealtime a Priority
3. Be Creative and Flexible
4. Minimize Interruptions (from cell phones, TV, etc)
5. Keep Meals Simple 

Family Mealtime   
Planning family meals can be more of a challenge for some than others, especially for parents who work at night. Family members share responsibilities. The grocery shopper has the responsibility for contributing to their family's health with the quality of the food selections bought at the store (fresh fruits and vegetables may be more affordable than you think). The person doing the cooking has the responsibility for the amount of added fat and salt in the finished prepared foods. Too much fat and sodium can lead to poor health - obesity, heart disease and hypertension.

Healthy Choices

Cooking methods can influence the fat content in the foods. Baking, poaching and steaming are more healthful cooking methods, compared to frying foods. Reading product labels is also helpful for choosing foods with lower fat and lower sodium. 

Family Mealtime Improves Nutrition
Improved nutrition happens when young and old eat planned meals served at the family table. Home cooked meals are more likely to be healthier than fast foods grabbed on-the-go.

Researchers of 18,177 adolescents in a National Longitudinal Study of Adolescent Health found that the presence of a parent(s) at dinner is positively linked to higher consumption of fruits, veggies and calcium-rich dairy foods. [1]  Another study found similar results: young adults who ate meals with their families, had statistically significant higher intakes of nutritious fruits and dark-green and orange vegetables, and lower intakes of soda, according to a 5-year longitudinal study in Minnesota that studied 946 female students and 764 male students in high school. The researchers concluded that eating family meals during adolescence may have a lasting positive influence on healthy diets and meal patterns. [2]

Benefits of family mealtime include:

• Improved Nutrition
• Better Communication
• Shared Learning
• Stronger Family Bonds
• Shared Cultural Heritage 

Does your family eat meals together?    
Although eating meals with family has been shown to be an asset in adolescent development, many obstacles can stand in the way of planned family mealtime. Several books have been written about this. The good news is that many parents have reported that with some extra effort it was possible to plan enjoyable family meals at home.  

Related Links

Family Meals linked to improved Asthma
Kids Health Family Meals 
Correlations Between Family Meals and Psychosocial Well-being Among Adolescents
What is WIC?
Healthy Meals and Snacks for Families

References

[1] Videon TM, Manning CK; Influences on adolescent eating patterns: the importance of family meals, Journal of Adolescent Health, May 2003, Vol 32, Issue 5, p365-373
[2] Larson NI, Neumark-Sztainer D, Hannan PJ, et.al.; Family Meals during Adolescence are Associated with Higher Diet Quality and Healthful Meal Patterns during Young Adulthood, Journal of the American Dietetic Association, Sept. 2007, Vol 107, Issue 9, p1502-1510

Blog Article and Photographs Copyright © 2011 D.Wind. All rights reserved

Eat More Plant-based Foods #GardenCuizine

Plant-based Foods can Improve Lacking Nutrients in American Diets

The 2010 Dietary Guidelines Advisory Committee recently reported that kids (and teenagers and adults too) have diets lacking in dietary fiber, vitamin D, calcium and potassium. Eating more plant-based foods can offer more of these important nutrients. For example, just 1 cup (121 grams) of grilled Dole® brand portabello mushrooms that have been exposed to ultraviolet light prior to packaging, can provide an excellent source of Vitamin D (100% DV) and a good source of Dietary Fiber 2.7 grams (11% DV) and Potassium 529 mg (15% DV). Try portabello mushrooms cooked in veggie stir fry's or marinated and grilled as a 'burger'.   

Eating more plant based foods, at least once per week, is the focus of a pilot program called 'Kids Cook Monday', which was launched in Harlem, NY. The children reap the added benefits from cooking and eating together as a family.

 

Related Links 

The Family Table
Kids Eat Right 
Grilled Portobello Mushroom Burgers 
Dole Mushrooms
Blog Article Copyright © 2011 D.Wind. All rights reserved.

Starting Vegetable Seeds Indoors #GardenCuizine

Get a jump-start on your Garden
Start Seeds Indoors

As winter blankets the outdoors we are reminded that January and February is a good time to determine which vegetables, flowers and herbs would benefit by starting them indoors before the last frost. Starting healthy vegetables from seeds offers great personal satisfaction to those who enjoy gardening. Seeds are far less expensive than plants, plus you can grow varieties that might not be available at your local garden centers in the Spring. All of our home garden annuals, with the exception of a few spontaneous purchases here and there, are grown from seeds.

For more information about starting vegetable seeds indoors and to learn how to save hundreds of dollars by making your our own seedling grow light rack - check out my Dave's Garden article, 'Starting Seeds Indoors'.

Have fun planning your garden and if you have kids - get them involved. Studies have shown that children who garden eat more fruits and vegetables.

Related Links:

Starting Vegetable Seeds Indoors Rutgers Cooperative Extension 

Fruits and Veggies More Matters 

Starting Seeds Indoors University of Minnesota Extension 
Blog Article Copyright © 2011 D.Wind. All rights reserved.

Hospital Gardens for Peace and Produce

Hospital Gardens 

for Peace and Produce

Hospital Gardens offer patients, visitors, and staff a sense of hope, healing and peace. Gardens help take the edge off a day, or days, of sadness or stress. Gardens stimulate positive feelings for all ages. South Jersey Healthcare (where I've been doing my dietetic internship) offers quality healthcare facilities in Bridgeton, Vineland and Elmer, New Jersey. Elmer Hospital has a functional 'backyard' garden that yields nutritious herbs and vegetables for staff to cook and add to patient meals. Their Regional Medical Center (RMC) in Vineland has not added a cooking or public garden "yet". I can't help but think, wouldn't it be great if the RMC and other hospitals without gardens added a garden within their landscape? 

Staff, patients, and their family and friends could walk around and take time out for the peaceful sights and sounds of nature. Gardens provide excellent areas for reflection, physical and emotional therapy, and hands-on community nutrition education. Within any garden added enhancements, such as: fountains, ponds or benches add even more pleasure. Hospital gardens enhance staff and patient satisfaction - the ultimate goals of healthcare facilities.

In my search for information about hospital gardens, I came across the video below. Magee Women's Hospital  partnered with Phipps Conservatory and Botanical Gardens in Pittsburgh, PA to create a magnificent hospital garden. View it and see what can be done when hospitals team up with professional horticulturists, landscape designers and architects. No matter how large or small, gardens - especially gardens planted with herbs and vegetables - make a difference in health and well-being.

Related Links:

New Garden Brings Increased Health and Wellness to Elmer Hospital

Blog Article and Photos Copyright © 2011 D.Wind. All rights reserved.

Important New Year Resolutions

 

Control of Energy Balance

Increase Physical Activity

 

Eat more Nutrient Dense foods*

Eat less high fat foods

 

Drink less soda

A quick look around is the evidence that the majority of Americans have lost control of their energy balance. Energy balance is the amount of caloric intake balanced with the amount of calories burned by the body’s metabolic demands and from exercise. Small changes in eating habits can result in gain or losses of body weight. For example, eating a mere 150 calories more a day than you burn off could result in gaining an extra 5 pounds in 6 months; a total gain of 10 pounds in just one year! And vice versa, eating just 150 fewer calories a day could help you lose 10lbs in just one year.

* What are Nutrient Dense foods? 

The 2010 DGAC Dietary Guidelines Advisory Committee for the Dietary Guidelines for Americans advocates the consumption of nutrient-dense foods by all Americans to provide the maximum nutrition intake within a person’s calorie needs.

Nutrient dense foods have high amounts of vitamins and minerals and are generally lower fat in comparison to high fat foods that offer little or no nutritional value. Garden fruits, vegetables, herbs, nuts and seeds are considered nutrient dense foods. Other nutrient dense foods include: whole grains, fish, eggs, skim or low-fat milk, and lean meat and poultry prepared without added solid fats or sugars.

Thank you for visiting GardenCuizine.com

Best Wishes for a Happy, Healthy New Year!

Related Links:
Let's Move

CDC How Many Fruits and Veggies do you need?

My Pyramid Tracker

2010 DGAC Dietary Guidelines for Americans 
Blog Article and Photo: Copyright 2010 D.Wind. All rights reserved.

DRIs for Calcium and Vitamin D - Institute of Medicine

 

New 2010 Dietary Reference Intakes 

for Calcium and Vitamin D

Sunshine has been a controversial source for our bodies to get Vitamin D. Too much sun could lead to skin cancer, too little sun from sunscreens, clothing, or the time of year, may mean not getting enough Vitamin D. Supplemental forms of both Calcium and Vitamin D can be found in multivitamin and minerals, or as separate supplements. Calcium and Vitamin D have important functions in the human body. A primary function is to work together to benefit overall bone health. On the other hand, these necessary nutrients have also been shown to be harmful if too much is consumed. 

The public's burning question -- how much Calcium and Vitamin D is needed? -- was answered today by the Institute of Medicine. Click on this link for the new 2010 recommendations:  

DRIs for Calcium and Vitamin D - Institute of Medicine

Vitamin D Food Sources

And, if you are wondering about food sources of Vitamin D... there are not many. The best sources include: fatty fish, such as salmon, tuna, and mackerel; or beef liver, cheese, and egg yolks. Mushrooms provide smaller amounts. Milk is one of the better sources for both Calcium and Vitamin D. Almost all milk sold in the United States gets fortified with 400 IU of vitamin D per quart. Your healthiest choices are: fat-free skim, low-fat 1%, or reduced fat 2% (1 cup = 300 mg calcium). Vitamin D is also added to some breakfast cereals and some brands of orange juice, yogurt, margarine, and soy milks. Read the product labels to be sure.

Calcium-rich Foods Sources
Calcium fortified Orange Juice ~ 1 cup juice = 300 mg calcium

Yogurt ~ 1 cup = 300 mg calcium
Cheese ~ 1 ½ ounces natural cheese = 300 mg calcium
Collard and Turnip Greens ~ ½ cup cooked = 100 mg calcium
Almonds ~ ¼ cup = 100 mg calcium

Broccoli ~ ½ cup cooked = 50 mg calcium

 

Related Links: 

IOM Report Sets New Dietary Intake Levels for Calcium and Vitamin D To Maintain Health and Avoid Risks Associated With Excess 
Vitamin D Fact Sheet 
Is Calcium Citrate better than Calcium Carbonate?
Vitamin D (Calcitriol) Structure and Synthesis
The American Dietetic Association Supports New Institute of Medicine Recommendations on Calcium and Vitamin D Intake

Blog Article and Photo: Copyright 2010 D.Wind. All rights reserved.

Kids Eat Right @ADAFNCE launched

Kids Eat Right

This weekend, at the Food and Nutrition Conference and Expo in Boston, the American Dietetic Association (ADA) and the ADA Foundation are officially launching their first joint initiative campaign called, Kids Eat Right. The program is a member-driven campaign that is dedicated to supporting the efforts of First Lady, Michelle Obama who initiated the White House’s Let’s Move campaign (February 9, 2010) to raise a healthier generation of kids. 

The ADA’s Kids Eat Right initiative is designed to continue efforts in fighting back and reversing the alarming high rates of childhood obesity. In a recent television interview on CNN, Judith C. Rodriguez, president of the American Dietetic Association (ADA) said a goal for Registered Dietitians is to help families concerned with childhood obesity by encouraging three simple steps, “Shopping, Cooking, and Eating.” According to Ms. Rodriguez, the Kids Eat Right initiative is trying to keep the goals within reach of everyone. “We all know that childhood obesity is a critical problem facing our society today.”    

Shopping  

The Kids Eat Right initiative is based on scientific evidence. Research shows that when children help parents shop, it helps them learn about making food choices. Ms. Rodriguez suggested when food shopping to select colorful fruits and vegetables; for example, bright oranges (oranges, sweet potatoes, and carrots) and bright greens (like broccoli, lettuce, asparagus). The ADA president also mentioned the importance of reading food labels, and to try and avoid buying products that are high in sugar.

Cooking  
Let your children get involved in helping to prepare the foods. Kids are more likely to eat foods that they help to prepare.
 
Eating  
According to Ms. Rodriguez, “Data is really strong that when families eat together, they (the kids) tend to have a healthier outlook on food.” 

Local food banks, such as the Food Bank of South Jersey, offer a program called Cooking Matters (formerly known as Operation Frontline), which is another great program that helps kids to eat right. America's children enjoy and need these types of programs; their families can benefit too from the nutrition education that they provide. 

The photographs shown are from a class I taught as a volunteer chef/nutritionist last summer.

Related Links: Kids Eat Right campaign
Action for Healthy Kids
Let's Move.gov
Cooking Matters (formerly Operation Frontline)
CDC: 1 in 5 teens has cholesterol problems. Now what? by Sarah Klein, Health.com

Photographs and Blog article Copyright © 2010 Wind, All rights reserved.

Guide to Food Groups on your Plate Video

Food Group Recommendations 

for a Healthy Meal

Don't wait until you're stricken with Obesity or Diabetes to learn about how much and what foods you should be eating. Prevention is the key; start now with something as simple as - how much food to serve yourself from the various food groups? Your food choices can really make a big difference to you and your family's health - both today and in the future.

This video by the American Diabetes Association explains what your food plate should look like, even if you don't have diabetes. Registered Dietitians recommend this too. Food groups include: Grains, Vegetables (non-starchy and starchy), Fruits, Fat, Milk, and Meat and Beans. For the most part fats should be eaten sparingly, and dairy products and fruits should be part of your daily diet too. You won't find calcium in a glass of soda. This leaves your main plate selections to include: 

Vegetables, Grains, and Protein

Vegetables - Simply imagine your plate as divided in half. Make half of your plate one or more (or a combination of) non-starchy vegetables, such as a stir-fry, salad, broccoli, cauliflower, tomatoes, onions, zucchini, spinach, or any other veggie. The point is to fill half your plate with vegetables! Even in my family this concept has been unpopular. Just keep in mind that science-based facts support this. And studies show that diets balanced with a large amount of vegetables result in better health with less disease. 

For the other half of your plate:

Imagine the other half is divided in half again, making two, 1/4-sized spots for two more food groups: Grains and Protein. 

• Grains - The grains could include brown rice, barley, quinoa, cous cous or pasta. Starchy vegetables could be substituted such as: potato, winter squash, lima beans, or peas. 
• Protein - Make your protein choice about the size of your fist. Proteins include: fish, chicken, turkey, beef, pork, lamb, seafood, eggs, or a vegetarian entree made with soybeans. The video will help you to better envision what a balanced, nutritious meal should look like.

Related Links
Health Benefits of Fruits and Vegetables are from additive and synergistic combinations of Phytochemicals, The American Journal of Clinical Nutrition, 2003
http://www.mypyramid.gov
Fruits and Veggies More Matters
Create Your Plate The American Diabetes Association

Fruits and Veggies More Matters logo Copyright © Produce for Better Health Foundation. All rights reserved. 
MyPyramid.gov logo Copyright © United States Department of Agriculture. All rights reserved.
Blog Article Copyright © 2010 Wind. All rights reserved.