Download Vegetables of the Month! - School Nutrition and Fitness

NUTRITION TIDBITS
FROM THE SCHOOL NUTRITION STAFF
OCTOBER 2013
Vegetables of the Month!
Broccoli is one of the most healthful foods you can eat.
By weight, steamed broccoli has more vitamin C than an orange and as much
calcium as milk.
It’s also a good source of fiber and is high in beta-carotene, a cancer-fighting
substance.
Broccoli retains more nutrients (and smells better, too!) when it is not
overcooked.
Cucumbers!
Cucumbers are 96% water.
Cucumbers age faster if stored with apples, melons, or tomatoes.
Cucumbers are actually a fruit.
A cucumbers flavor comes from the seeds.
Cucumbers can be 20 degrees cooler on the inside than on the outside.
Cucumbers are related to watermelons, pumpkins, and squash.
½ cup of cucumber is only 8 calories but are not as high in nutrients as other vegetables because
they are mostly water. They are a good source of Vitamin C, K, and Potassium.
Corn on the Cob!!!
Fun Facts About Corn – besides having a corn maze in the fall!!!
The average ear of corn has 800 kernels, arranged in 16 rows.
A pound of corn consists of approximately 1,200 kernels.
Corn is an ingredient in more than 2,000 grocery products.
Corn is one of the most common food intolerances.
Corn Plants typically grow 7-10 feet tall
Corn can be used to make corn syrup which is a sugar alternative – our bodies cannot tell the
difference between natural sugar and corn syrup.
Corn is 100% Whole Grain!
Corn is Cholesterol Free.
It is an excellent source of Vitamin C & , A, potassium, thiamine, and fiber
It is very high in antioxidants.
Corn is high in natural sugar and starches.
Fruits of the Month!
Fresh Peaches! Juicy summer peaches are sweet enough o eat for dessert,
but they’re low in calories and fat. Plus peaches are high in vitamin C,
fiber, vitamin A, niacin, potassium and “phytochemicals,” which
promote healthy skin.
Watermelon!
Melons, Squashes, and cucumbers are members of the gourd family; they all grow on vines.
Melons are a very nutritious and varieties are now numerous.
Watermelons are 92% water and 8% sugar. 1 cup has around 45 calories.
On the average, Americans eat 17 pounds of watermelon each year.
According to the Guinness Book of World Records, the largest watermelon weighted 262
pounds. Watermelon will not ripen after being picked.
What’s the difference between fruits and vegetables?
Seeds make the difference. Any fleshy part of a plant
That grows from a flower is called its fruit. If this part contains seeds, like an orange, an apple, a peach,
or even a tomato - it is considered a fruit. If it has no seeds, like broccoli, lettuce, or carrots – it is
considered a vegetable.
One medium apple provides an excellent source of fiber and many antioxidants that help keep your
heart and lungs healthy!
Halloween is coming! Kids love getting dressed up in a cool costume and going around the
neighborhood filling your bag with delicious candy! If you have ever eaten too much Halloween candy,
you probably remember the icky feeling in your stomach. While it is ok to dig into the stash of candy,
don’t forget to eat it in small amounts throughout the week instead all in one night!
Why is drinking water important?
The importance of drinking water properly boils down to this: It’s the stuff of life! Without the right
balance of water the body couldn’t do amazing tasks like use and transport nutrients, digest foods,
maintain body temperature, move metabolic wastes through sweat, urine, and feces, lubricate joints,
give form to cells, help the immune system and conduct thousands of chemical reactions that take place
in the body all the time.
The average person needs at least six to eight 8 ounce glasses of water per day to keep their body’s
systems running smoothly. When you feel that thirsty urge or dry mouth, that is your body telling you
that you are already dehydrated and need to replenish fluids. So don’t forget to raise that glass of water
and drink to your health!
School Nutrition - - - We watch the calories so you don’t have to!!!
Daily Calorie ranges for lunch by grade group:
Grades K – 5: 550 – 650 calories when averaged over a week
Grades 6 – 8: 600-700 calories when averaged over a week
Grades 9 -12: 750-850 calories when averaged over a week