Transcript Eat the Rainbow - Renton School District

Warm Up
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What is it that makes superfoods
superfoods and why should you eat
them?
Eat the Rainbow
P.S. We’re Not Talking Skittles
Here!
Eat Your 9 a Day
The Color Way
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A diet rich in fruits and veggies (at
least 9 servings a day) will reduce
the risk of cancer and other diseases
For your best health, scientists
recommend eating a rainbow of
colors. Your plate should look like a
box of Crayolas
Why Fruits and Veggies are
so important
They provide the wide range of
vitamins, minerals, fiber and
phytochemicals your body needs
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To maintain health and energy
To protect against the effects of aging
To reduce risk of cancer and heart
disease
Phyto-what-icals?
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Phytochemicals -- substances
found only in plants that help
your body fight disease and
promote good health. Many of
the bright colors in fruits and
vegetables come from
phytochemicals.
What are they called?
Phytochemicals have names like:
 Anthocyanins & lycopene (red foods)
 Anthocyanins & phenolics (blue/purple foods)
 Carotenoids & bioflavonoids (yellow/orange
foods)
 Allicin (white foods -- garlic family)
 Lutein & indoles (green foods)
The Beneficial Blues &
Powerful Purples
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Benefits
Lower risk of some
cancers
Urinary tract health
Better memory
Healthy aging
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Foods:
Blackberries
Blueberries
Plums
Raisins
Eggplant
Purple grapes
Purple cabbage
Some good ways to go blue
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Toss fresh, frozen, or dried blueberries on
your cereal
Blend blueberries with vanilla yogurt for a
smoothie
Snack on dried plums, or serve fresh berries
Include raisins or berries in muffins and
pancakes when you bake
Pop fresh grapes or berries in the freezer, they
are delicious frozen snacks
The Radical Reds
Benefits:
 Heart health
 Better memory
 Lower risk of some
cancers, such as
prostate
 Anti-inflammatory
benefits
 Urinary tract health
Foods:
 Beets
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Red apples, peppers &
potatoes
Radishes
Tomatoes
Cranberries,
strawberries &
raspberries
Watermelon
Cherries
Pomegranates
Some Good Ways to Go Red
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Add 1⁄2 cup fresh strawberries or raspberries
to your cereal
Take a snack of cherries or an apple with you
as you walk out the door.
Try a can of tomato or V-8 juice and a red
bean burrito for lunch
Include tomato-based pastas for dinner
For dessert make a Mixed Berry Crisp
The Yummy Yellows &
Outrageous Oranges
Benefits:
 Healthy heart
 Better vision
 A healthy immune system
 Lower risk of some
cancers
 Slows aging
 May prevent some birth
defects
Foods:
 Persimmons
 Sweet potatoes & yams
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Lemons, oranges,
grapefruit & tangerines
Apricots, peaches &
nectarines
Pineapple
Carrots
Cantaloupe
Mangoes & papayas
Yellow apples, figs,
tomatoes, squash,
peppers, pears &
watermelon
Good Ways to Go for the Gold
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Have a glass of 100% orange juice
Blend yogurt and any of the yellow or orange
fruits for a quick fruit smoothie
Snack on the original fast foods—a peach,
apricot, pear or small bag of baby carrots
For lunch, try a tropical fruit salad and a
baked sweet potato
End the day with a pumpkin pie for dessert
The Greatness
of Greens
Benefits:
 Better Vision
 Strong bones & teeth
 Protection against
breast & prostate
cancer (among others)
Foods:
 Avocados
 Green apples, grapes,
pears, cabbage, beans,
peppers, onions
 Leafy greens
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Celery
Honeydew Melon
Kiwi
Artichokes
Broccoli
Brussels sprouts
Cucumbers
Peas
Zucchini
Limes
& More
Good Ways to Go Green!
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Start the day with a slice of honeydew melon.
Snack on a kiwi or some guacamole dip
For lunch, have a spinach or Caesar salad
Spread peanut butter or cream cheese on
celery
Stir fry some zucchini or steam some broccoli
for dinner
Enjoy an apple crisp made with Granny Smith
apples for dessert
The Wonder
of Whites & Browns
Benefits:
 Heart health
 Maintain or lower
cholesterol & blood
pressure
 Fight infections
 Lower risk of some
cancers
 Foods:
 Garlic
 Leeks
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Onions
Cauliflower
Jicama
Ginger
Mushrooms
Turnips
White corn
Bananas
Dates
Potatoes
Parsnips
Ways to add Whites
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Blend bananas with yogurt for a smoothie
Top a potato with onions
Grill some onions to go with your steak
Shake cauliflower with seasoning salt for a
quick snack
Top your pizza with garlic, mushrooms and
onions
It’s Your Health -- Your Future
Savor the Spectrum!
For more information:
Visit http://www.cdc.gov/nccdphp/dnpa/5ADay/whatis.htm
Rainbow Rules
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Wash your hands thoroughly before beginning your
task.
Come and get a food item.
Absolutely no eating until instructed to do so.
Knives are tools and must be handled properly.
All cutting and prep must be done in the tarp area.
Use a cutting board.
Arrange your item on the rainbow table in color order
Throw all garbage away and sanitize your work area.
Take only one of each item.
Pick up any drops or spills immediately.
Low Calorie Berry Smoothie
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4 ounces Raspberry Juice
8 ounces 1% milk
9 ounces Strawberries
6 ounces Blueberries
3 ounces Raspberries
3 ounces crushed ice
Low Calorie Strawberry
Smoothie
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12 ounces Apple Juice
2 scoops of plain Sorbet
6 ounces of Strawberries
3 ounces of Bananas
3 ounces crushed ice