Smart
Spring
2010
Foods
f
lifetime o
Equal Smarter Kids... Starting a
Mountain State
abits...
healthy h
MealTIMES
WV School Meals are HEALTHIER!
One of the best ways to improve the nutrition in our diets is to increase
the fresh fruits, vegetables and whole grains that we eat each day. To
put that knowledge into practice, West Virginia State Board Policy
requires schools to serve these nutritious foods every day. Our schools
offer fresh produce five times a week. In addition, at least 5 servings of
whole grains must be offered to students weekly. School breakfasts
and lunches are healthier than they ever have been. Salad bars and
school made whole wheat rolls are no longer the exception but the
rule in most counties. There has never been a better time to encourage your child to participate in the National School Lunch and School
Breakfast programs.
ove
G
e
Th
rnor’s Co
r ne
r
What are your favorite fruits
and vegetables?
Fruits: Apples, pears, bananas
RED fruits and vegetables provide powerful antioxidants that protect
cells from damage and keep our hearts healthy. Examples are red
apples, strawberries and tomatoes.
Vegetables: Brussels sprouts, spinach,
beets and sweet potatoes
ORANGE/YELLOW fruits and
vegetables provide Vitamin A,
which helps maintain healthy
membranes and eyes. It may
help reduce the risk of cancer,
heart disease and improve the
immune system. Examples are
carrots, pumpkin and sweet
potatoes.
GREEN fruits and vegetables help
reduce the risk of cataracts and
age-related eye diseases. Broccoli,
cauliflower and cabbage may help
protect against some types of cancer.
Examples are artichokes, cucumbers,
peas, zucchini and honeydew melon.
BLUE/PURPLE fruits and vegetables
protect cells from damage, may help
reduce risk of cancer, stroke and heart
disease. Examples are blackberries,
eggplant, plums, prunes, raisins and
blueberries.
fruits and
vegetables may help
lower cholesterol and
blood pressure and
help reduce the risk
of stomach cancer
and heart disease.
Examples are garlic,
onions and potatoes.
Mountain State
MealTIMES
Snack Mix
Save Those Nutrients!
To preserve nutrients when preparing fruits and vegetables, first limit peeling to preserve fiber content, steam, broil, microware or cook in a small
amount of water. Next, avoid boiling, as prolonged exposure to water
and heat can break down nutrients unstable to high temperatures. Last,
serve foods promptly because the longer they stand, the more nutrients
are lost.
Increase Fruits And Vegetables In Your Diet
Fruit Surprise
• Keep cleaned fruits and vegetables in the refrigerator, ready
to eat
• Have vegetables with low-fat dip for a snack
• Try commercially prepackaged salads and stir-fry mixes to save
prep time
• Drink 100% fruit juice instead of fruit-flavored drinks or soda pop
• Add lettuce, onions, peppers and/or tomatoes to sandwiches
• Order veggie toppings on your pizza
• Enjoy fruit smoothies for breakfast or snacks
• Pack fresh or dried fruits for quick snacks
Whole grains contain the entire grain kernel—the bran, germ and endosperm. Examples of whole grains include whole wheat flour, bulgur
(cracked wheat), oatmeal, buckwheat, whole cornmeal and brown
rice.
More Ways To Increase Grains In Your Diet
5 cups bite-sized whole grain
cereal (can be a combination),
1/2 cup dried fruit such as raisins,
cranberries, bananas, pineapple, 1/2 cup sunflower seeds
or nuts. Combine all ingredients
and store in plastic bags.
Cut up some fresh fruit like
berries, grapes, oranges, pineapple, kiwi and put several
pieces in each section of an ice
cube tray. Mix several juices
(100% juice) together in
a pitcher. Pour the juice mixture
over the fruit in the ice cube
tray. Put the tray into the freezer
for several hours until the mixture
freezes. Serve in juice and when
the “juice ice” melts, the fruit is a
surprise.
Websites to Visit
• Choose whole-grain breads, cereals, English
muffins, waffles, bagels and crackers
• Eat popcorn
• Add whole grains to your baked goods
• Choose brown rice and whole-wheat or
blended pasta
• Experiment with different grains
• Look for “100% Whole Grain” on the label
www.wvsmartfoods.com
www.fruitsandveggiesmatter.gov
www.cnpp.usda.gov
www.mypyramid.gov
www.eatright.org
BELIE
N Y O U R SE
EI
!
LF
Doddridge County Elementary School’s
innovative approach toward learning in
the 21st century starts with a strong
foundation in the core subjects. Student
knowledge of real world experiences is
expanded through exploration of a nature
V
WV School Wellness Success Story: Doddridge County Elementary School
trail, a pond laboratory and most recently a
puppet show sponsored by the Bring on the
HEATT (Healthy Eating Activity Teams &
Tactics) Project. The puppets brought
attention of the importance of healthy
foods and drinks.
This project has been funded at least in part with Federal
funds from the US Department of Agriculture. The contents of
this publication do not necessarily reflect the view or policy of
the US Department of Agriculture, nor does mention of trade
names, commercial products, or organizations imply
endorsement from the US government.
This institution is an equal opportunity provider.