you can do it! overcoming barriers to … can do it! overcoming barriers to eating vegetables &...

YO U CA N D O I T ! OV E R CO M I N G B A R R I E R S TO E AT I N G V E G E TA B L E S & F R U I T S

YO U CA N D O I T ! OV E R CO M I N G B A R R I E R S TO

E AT I N G V E G E TA B L E S & F R U I T S

L E S S O N 4


Objectives for the lesson:1. Identify general barriers to eating vegetables and fruits.2. Explain methods for addressing cost barriers.3. Introduce recipes as a means for overcoming taste and

preparation barriers: a. Low-fat dip for raw vegetables b. Green bean sauté (or snap peas)

Materials needed for the lesson (including handouts):Activity 1

• Price cards for the 3 stations: each station will have 3 cards – canned, frozen, fresh; print on cardstock and cut into 9 total cards

• Lesson 4: Worksheet

• Lesson 4: Shopping Produce by the Season

• Lesson 4: Smart Shopping for Veggies and Fruits

• Lesson 4: Maryland Produce Availability

Activity 2

• Spice and Flavoring Cards – printed on card stock and cut into individual cards

• Vegetable and Fruit Cards – printed on card stock and cut into indi-vidual cards

• Lesson 4: Recipe Cards

General Materials List:• Flip chart paper• Post-it notes • Index cards • Markers • Pens • Highlighters • Masking tape • Name tags• V.O.I.C.E. Principles

Handout • Participant evaluation

forms


Preparation: Activity 1: Keeping Costs Low

• Set up 3 stations, one for each type of vegetable or fruit (fresh peach, canned peaches, and frozen peach package on one table; fresh green beans, canned green beans, and frozen green bean package on another table; etc

• Fill out and place corresponding price card in front of each item.

Activity 2: Dips and Sauces for Taste

• Wash and cut vegetables – (Carrots, caulifl ower, broccoli, snap peas) and place in a Ziploc bag to serve raw

• Wash the green beans and put in plastic, well-sealed container

• Set out all ingredients and kitchen equipment for the recipes and cooking demos

• Set out plates, napkins, and forks

• Label baggies with “Spices and Flavorings” and “Vegetables and Fruits” (enough for 4-6 groups of participants to have one of each type of baggie)

Food and equipment for demonstration and sampling:

• Napkins • Small paper plates• Plastic forks • Ziploc bags

Activity 1Foods for 3 stations:

• Canned, fresh, and frozen peaches• Canned, fresh, and frozen green beans• Canned, fresh, and frozen carrots

Activity 2 Precut 1/2 cup of each of the following raw vegetables:

• Carrots• Broccoli• Caulifl ower• Snap peas

Creamy Dill Dip:• 1 cup nonfat sour cream• 1 cup nonfat plain yogurt• 2 Tablespoons dried dill

Green Bean Saute:• 1 small onion, chopped• 1 cup sliced mushrooms• 1 teaspoon fresh minced garlic• 1/2 pound fresh green beans, trimmed• Non-stick cooking spray


Activity 1: Keeping Costs Low

Transition: Last week we talked about trying vegetables and fruits of all colors. At the end of the session, I asked you what new color of vegetable or fruit you might offer your family. Who would like to share their experiences?

Today we will be talking about some barriers to eating vegetables and fruits and how we might overcome them. Let’s begin today’s session with some suggestions for how to address some barriers for being physically active. Who would like to share some ways they overcome barriers for including physical activity in their everyday activities?

Teaching Note:Physical activity guidelines can be found at the following websites:

• Dept. of Health and Human Services: www.health.gov/paguidelines/guidelines/default.aspx • CDC: http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html

Anchor Find a partner and tell your partner about your experience trying a new vegetable or fruit since we started this program. Who would like to share?

What makes it easy to try new vegetables and fruits? What makes it diffi cult?

Teaching Note: Record responses on fl ip chart paper.

Key points to review: • Welcome all participants. Reintroduce yourself. Give brief description of the program name,

current lesson number, and duration of program.

• Include your purpose as the facilitator (i.e., to introduce ideas that are supported by research, to give them the tools to make informed decisions about areas that affect their health and nutritional needs, and to identify topics that might be covered based on the curricula used in the program).

• Review the V.O.I.C.E. Principles Handout.


Add

Teaching Note: Summarize barriers mentioned by participants in the Anchor. Refer to the fl ip chart paper.

We identifi ed several barriers that might affect your decision to eat vegetables and fruits. Many times, the cost of vegetables and fruits can be seen as a barrier for families. There are many tricks you can use to make buying vegetables and fruits more affordable.

Teaching Note:Pass out the Smart Shopping for Veggies and Fruits handouts to participants. Invite participants to read each point on the list, or you can read them aloud.

It is possible to fi t vegetables and fruits into any budget. There are many low-cost ways to meet your vegetable and fruit needs. Here are some “smart shopping” tips for buying vegetables and fruits:

1. Celebrate the season. Use fresh vegetables and fruits that are in season. They are easy to get, have more fl avor, and are usually less expensive. Your local farmers’ market is a great source of seasonal produce.

2. Why pay full price? Check the local newspaper, online, and at the store for sales, coupons, and specials that will cut food costs. Often, you can get more for less by visiting larger grocery stores (discount grocers if available).

3. Stick to your list. Plan your meals ahead of time and make a grocery list. You will save money by buying only what you need. Don’t shop when you’re hungry. Shopping after eating will make it easier to pass on the tempting snack foods. You’ll have more of your food budget for vegetables and fruits.

4. Try canned or frozen. Compare the price and the number of servings from fresh, canned, and frozen forms of the same vegetable or fruit. Canned and frozen items may be less expensive than fresh. For canned items, choose fruit canned in 100% fruit juice and vegetables with “low sodium” or “no salt added” on the label.

5. Buy small amounts frequently. Some fresh vegetables and fruits don’t last long. Buy small amounts more often to ensure you can eat the foods without throwing any away.

6. Buy in bulk when items are on sale. For fresh vegetable or fruits you use often, a large size bag is the better buy. Canned or frozen fruits or vegetables can be bought in large quantities when they are on sale, since they last much longer.

7. Store brands = savings. Opt for store brands when possible. You will get the same or similar product for a cheaper price. If your grocery store has a membership card, sign up for even more savings.

We identifi ed several barriers that might affect your decision to eat vegetables and fruits. Many


Add: Continued

8. Keep it simple. Buy vegetables and fruits in their simplest form. Pre-cut, pre-washed, ready-to-eat, and processed foods are convenient, but often cost much more than when purchased in their basic forms.

9. Plant your own. Start a garden – in the yard or a pot on the deck – for fresh, inexpensive, fl avorful additions to meals. Herbs, cucumbers, peppers, or tomatoes are good options for beginners. Browse through a local library or online for more information on starting a garden.

10. Plan and cook smart. Prepare and freeze vegetable soups, stews, or other dishes in advance. This saves time and money. Add leftover vegetables to casseroles or blend them to make soup. Overripe fruit is great for smoothies or baking.

Who has some other ideas on how to overcome the barrier of cost?

Teaching Note:List any ideas on fl ip chart paper. Pass out Shopping Produce by the Season, and Maryland Produce Availability. These are for participants to take home to read later. Do not read these as part of the lesson.

Apply

Teaching Note: Refer to the 3 stations set with canned, frozen, and fresh vegetables and fruits and the corresponding price cards. The cards indicate the overall costs, servings per container, and price per serving for each item. Pass out the worksheets.

Move around from station to station, identifying the cost of canned, frozen, and fresh vegetables and fruits. Record the price, servings per container, and price per serving on the worksheet. Discuss fi ndings with a partner. If these were the prices of items at your grocery store this week, what would be the least expensive option for vegetables? For fruits?

Away

How will what you just learned change the way you shop for vegetables and fruits?

Share your ideas.


Activity 2: Dips and Sauces for Taste

Anchor

Find a new partner and discuss the following topic: What experiences have you had with serving a new vegetable dish to your family? What was their reaction?

Teaching Note: While participants are doing the Anchor, begin to heat the skillet for the Green Bean Sauté demonstration.

Add

Sometimes we don’t eat a vegetable or fruit because it does not taste good to us naturally or we are unsure of ways to prepare it so that the whole family will enjoy the taste. These are taste and preparation barriers to eating vegetables and fruits.

Most fruits are delicious without added sugar. What fruits do you think are sweet?

Vegetables can be sweet or bitter. What vegetables taste sweet to you? What vegetables are bitter?

Teaching Note: Discuss natural fl avors of a variety of vegetables and fruits.

Vegetables and fruits may change in taste and texture depending on how you prepare them. For example, carrots, broccoli, caulifl ower, and snap peas can be served raw with low-fat dip. When served raw, they have a crunchy texture and tend to be less sweet.

Teaching Note: Demonstrate preparation of low-fat dip using the recipe cards. Invite participants to help. Ask those who volunteer to wash their hands. Set aside the prepared dish to taste after the warm vegetable demonstration (Green Bean Sauté).

Cooking vegetables can enhance the sweetness of the vegetable and makes the texture more tender. You can steam, boil, or grill vegetables. The texture will depend on the amount of time they are exposed to the heat. To be healthy, try not to add extra salt or butter to vegetables. Instead, try using herbs, spices, or salt-free seasoning mixes.

naturally or we are unsure of ways to prepare it so that the whole family will enjoy the


Add: Continued

Teaching Note: Demonstrate preparation of Green Bean Sauté as an example of cooked vegetables. Invite participants to help. Spray skillet with non-stick spray and add green beans. While they are cooking, ask participants to volunteer to measure out

each one of the remaining ingredients. Talk about each ingredient and what fl avors they might add to the dish.

Teaching Note: Serve a tasting portion of low-fat dip with raw vegetables and cooked green beans.

There are many ways to prepare similar vegetable dishes that are low-cost and tasty. Visit: http://eatsmart.umd.edu/recipe/recipesearch, the University of Maryland Food Supplement Nutrition Education website for easy to prepare recipes. You can look for recipe cards in the produce section of the grocery store for new ideas on preparing vegetables and fruits. Ask your family and friends for their favorite recipes.

vegetables. Invite participants to help. Spray skillet with non-stick spray and add

each one of the remaining ingredients. Talk about each ingredient and what fl avors they might add

Apply

Teaching Note: Give each group a small bag labeled Spices and Flavorings and a second small bag labeled Vegetables and Fruits.

Work in small groups of 2-3 people. Using the small bags I just passed out, fi nd pairs that match a Spice or Flavoring with a Vegetable or Fruit. For example, you might pair cinnamon with sweet potatoes.

Who would like to share their group’s ideas?


Away

What new recipe or preparation method for vegetables or fruits will you incorporate into a family meal this week? I will look forward to hearing about this next time.

Additional Teaching Notes: During the price comparison discussion: • Talk about overall costs of preparation. • Review the number of servings listed in each container. • Which will provide the most servings at the lowest cost? • Which has the potential to spoil before it is consumed?

Other notes:

Fresh ________________________

Price

Number of servings per container

Price per serving

Fresh ________________________

Price


Price per serving

Fresh ________________________

Price


Price per serving

Canned _______________________

Price


Price per serving

Canned _______________________

Price


Price per serving

Canned _______________________

Price


Price per serving

Frozen ________________________

Price


Price per serving

Frozen ________________________

Price


Price per serving

Frozen ________________________

Price


Price per serving

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affi liation, and gender identity or expression. This institution is an equal opportunity provider. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To fi nd out more about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbenefi ts.dhr.state.md.us/.

Distributed as part of:

L E S S O N 4 WO R K S H E E T

Station 1 Food item:

Canned Fresh Frozen

Price

Serving/Container

Cost/Serving


Canned Fresh Frozen

Price

Serving/Container

Cost/Serving


Canned Fresh Frozen

Price

Serving/Container

Cost/Serving

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orienta-tion, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affi liation, and gender identity or expression. This institution is an equal opportunity provider. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To fi nd out more about Maryland’s Food Sup-plement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbenefi ts.dhr.state.md.us/. Adapted from Purdue University Cooperative Extension Service, copyright 2002; and the Produce for Better Health Foundation, 2009.


L E S S O N 4 :S H O P P I N G P R O D U C E B Y T H E S E A S O N

The following is a guide to when vegetables and fruits are considered to be “in‐season” at the grocery store. This is the time when vegetables and fruits are available at the best prices and at the best quality. Note, many of the items begin in one month and then remain available for the next several months.


6

8

4

3

9

10

7

5

2

1 buy in bulk when items are on sale For fresh vegetables or fruits you use often, a large size bag is the better buy. Canned or frozen fruits or vegetables can be bought in large quantitites when they are on sale, since they last much longer.

store brands = savings Opt for store brands when possible. You will get the same or similar product for a cheaper price. If your grocery store has a membership card, sign up for even more savings. keep it simple Buy vegetables and fruits in their simplest form. Pre-cut, pre-washed, ready-to-eat, and processed foods are convenient, but often cost much more than when purchased in their basic forms.

plant your own Start a garden—in the yard or a pot on the deck—for fresh, inexpensive, flavorful additions to meals. Herbs, cucumbers, peppers, or tomatoes are good options for beginners. Browse through a local library or online for more information on starting a garden.

plan and cook smart Prepare and freeze vegetable soups, stews, or other dishes in advance. This saves time and money. Add leftover vegetables to casseroles or blend them to make soup. Overripe fruit is great for smoothies or baking.

celebrate the season Use fresh vegetables and fruits that are in season. They are easy to get, have moreflavor, and are usually less expensive. Your local farmer’s market is a great source of seasonal produce. why pay full price? Check the local newspaper, online, and at the store for sales, coupons, and specials that will cut food costs. Often, you can get more for less by visiting larger grocery stores (discount grocers if available).

stick to your list Plan out your meals ahead of time and make a grocery list. You will save money by buying only what you need. Don’t shop when you’re hungry. Shopping after eating will make it easier to pass on the tempting snack foods. You’ll have more of your food budget for vegetables and fruits.

try canned or frozen Compare the price and the number of servings from fresh, canned, andfrozen forms of the same veggie or fruit. Canned and frozen items may be less expensive than fresh. For canned items, choose fruit canned in 100% fruit juice and vegetables with “low sodium” or “no salt added” on the label.

buy small amounts frequently Some fresh vegetables and fruits don’t last long. Buy small amounts more often to ensure you can eat the foods without throwing any away.

DG TipSheet No. 9 June 2011 Center for Nutrition USDA is an equal opportunity Policy and Promotion provider and employer.

10 tips

Nutrition Education Series

Go to www.ChooseMyPlate.gov for more information.

smart shopping for veggies and fruits

10 tips for affordable vegetables and fruitsIt is possible to fit vegetables and fruits into any budget. Making nutritious choices does not have to hurt your wallet. Getting enough of these foods promotes health and can reduce your risk of certain diseases. There are many low-cost ways to meet your fruit and vegetable needs.

Distributed as part of: Developed by:



L E S S O N 4 M A RY L A N D P R O D U C E AVA I L A B I L I TY - F R U I T S

PRODUCE Apr May Jun Jul Aug Sep Oct Nov DecApples √ √ √ √

Asian Pears √ √ √Black Raspberries √ √

Blackberries (Thornless) √ √Blackberries (Thorns) √ √

Blueberries √ √ √Cantaloupes √ √ √

Honeydew √ √ √Nectarines √ √

Peaches √ √ √Pears √ √ √

Plums √ √ √Red Raspberries √ √

Red Raspberries (fall) √ √ √ √Sour Cherries √ √Strawberries √ √

Sweet Cherries √ √Watermelons √ √ √ √

Watermelons (Sugarbaby) √ √ √



L E S S O N 4 M A RY L A N D P R O D U C E AVA I L A B I L I TY - V E G G I E S

PRODUCE Apr May Jun Jul Aug Sep Oct Nov DecAsparagus √ √ √

Beans (Green or Snap) √ √ √ √Beans (Lima) √ √ √

Beets √ √ √Broccoli √ √ √ √ √

Cabbage √ √ √ √Carrots √ √ √

Cauli� ower √ √ √ √ √Corn (Sweet) √ √ √

Cucumbers √ √ √Eggplant √ √ √

Garlic √ √ √ √Kale √ √ √ √ √ √

Lettuce √ √ √ √ √ √Okra √ √ √

Peas (Blackeye) √ √Peas (Green) √ √

Peppers √ √ √Potatoes (White) √ √ √

Pumpkins √ √ √Salad Greens √ √ √ √ √ √ √

Spinach √ √ √ √ √Squash (Summer) √ √ √ √

Squash (Winter) √ √ √Sweet Potatoes √ √ √ √

Turnips √ √ √ √Tomatoes √ √ √ √ √

CINNAMON

PEANUT BUTTER

ALMONDS

DILL

CINNAMON

PEANUT BUTTER

ALMONDS

DILL

Spice Flavoring Card




GARLIC

LEMON

PARSLEY

YOGURT

GARLIC

LEMON

PARSLEY

YOGURT





OLIVE OIL

BASIL

SWEET CORN

CARROTS

OLIVE OIL

BASIL

SWEET CORN

CARROTS

Spice Flavoring Card Spice Flavoring Card

Fruit and Vegetable Card Fruit and Vegetable Card

BROCCOLI

GREEN BEANS

APPLES

PEACHES

BROCCOLI

GREEN BEANS

APPLES

PEACHES

Fruit and Vegetable Card



TOMATO

CUCUMBER

BANANA

SWEET POTATO

TOMATO

CUCUMBER

BANANA

SWEET POTATO




L E S S O N 4 R E C I P E CA R D S

Creamy Dill DipPREP TIME: 5-10 minutes

INGREDIENTS

• 1 cup sour cream, nonfat • 1 cup yogurt, nonfat plain • 2 Tablespoons dried dill • 2 cups assorted veggies, chilled

DIRECTIONS1. Put the sour cream, yogurt, and dill in a medium bowl. Stir together.2. Place dip in center of tray; surround with veggies.

Green Bean SautéPREP TIME: 5-10 minutes

INGREDIENTS

• Non-stick cooking spray • ½ pound fresh green beans, trimmed • 1 small onion, chopped • 1 cup sliced mushrooms • 1 clove garlic, sliced OR 1 teaspoon minced garlic

DIRECTIONS1. Spray a skillet with non-stick cooking spray.2. Sauté onions, mushrooms, and garlic.3. Add green beans and heat thoroughly.



you can do it! overcoming barriers to … can do it! overcoming barriers to eating vegetables &...

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