Power Up with Berries

1. This material was produced by the California Department of Public Health’s Network for a Healthy California, with funding from the USDA Supplemental Nutrition Assistance Program (formerly the Food Stamp Program). These institutions are equal opportunity providers and employers. In California, food stamps provide assistance to low-income households, and can help buy nutritious foods for better health. For food stamp information, call 877-847-3663. For important nutrition information visit www.cachampionsforchange.net. Power Up with Berries Source: information adapted from www.nutritiondata.com, www.harvestofthemonth.com berries educator newsletter

2. What Do We Teach? Vitamin A Fiber Vitamin C Potassium

3. Berries are a good to excellent source of vitamins C and K, and dietary fiber. Blueberries are known as the most powerful antioxidant. May help with memory, fights heart disease, kidney health, and vision health. Berries in our Lesson

4. Berry Varieties There are over 250 varieties of berries- strawberries, blueberries, blackberries, raspberries, currants, gooseberries, cranberries, mulberries, and elderberries.

5. Selecting Delicate Berries • Berries are extremely delicate. • Choose berries that are uniform in shape with no bruising or molding. • Blueberries should have “bloom” and blackberries should be very dark. • DO NOT wash berries until they are ready to be eaten.

6. Breakfast of Champions Ingredients: • Low-fat milk • Berry of choice • Whole-grain cereal How many food groups? What other nutrients are in the recipe?

7. Classroom Lesson • Harvest of the month: berries • Health Standard: Accessing valid health info • Where can we find reliable resources? • Lesson Objectives: • Students will identify reliable sources for nutrition information. • Students will use food labels to access information about calcium. • review key components of the food label • Recognize calcium-rich/calcium fortified foods

8. Reliable Sources of Information

9. Reading Food Labels Review Notes: Strawberries

10. Nutrient Percentages on a Label • A “source” of a nutrient: 5-9% of any given nutrient for an average person. • A “good source”: nutrient amount is 10-19% of the daily value for an average person. • An “excellent source”: nutrient amount is 20% or more of the daily value for an average person. Source:  CDC website:  http://www.fruitsandveggiesmatter.gov/benefits/nutrient_guide.html

11. Nutrient Percentages on a LabelFat, sugar, sodium, cholesterol • A “low source”: 5-9% of these nutrients for an average person. • A “moderate source”: nutrient amount is 10-19% of the daily value for an average person. • A “high source”: nutrient amount is 20% or more of the daily value for an average person. Source:  CDC website:  http://www.fruitsandveggiesmatter.gov/benefits/nutrient_guide.html

12. Calcium

13. Calcium-rich foods • Calcium is a mineral that is found in our bones and teeth. • Calcium helps keep our bones and teeth healthy and our heart beating strong. • Some calcium-rich foods may have a lot of fat or sugar, so be careful. • Calcium-rich food sources include: • Milk, yogurt, cheese, fortified milks and orange juice, frozen yogurt, ice cream, bok choy, spinach, broccoli, kale, sardines (with bones) Source: ADA Complete Food and Nutrition Guide, 2nd Ed. 2002, p. 92

14. Checking for Understanding • At the end of the lesson, you should ask: • Today we used a food label to identify calcium rich foods, but there are so many other different things you can also find on a food label. • Where else can we find or access reliable nutrient information? • Who thinks the following sources are reliable?