Holbrook USD, AZ - Wellness Wednesdays

D I G I T A L

M A G A Z I N E

CUSTOM EDITION TM

Holbrook Unified School District Teaching Kids the Importance of Nutrition Education

E N R I C H M E N T

Arizona

Holbrook Unified School District is proud to be participating in Wellness Wednesdays serving healthy foods & promoting nutrition education.

Holbrook Unified School District Wellness Policy

Teaching Kids the Importance of Nutrition Education.

Fiber

Vitamin A

Vitamin K

Potassium

Apples Apples are one of the most widely cultivated tree fruits.

5

of the Most Popular Varieties of Apples:

1. Red Delicious 2. Gala 3. Granny Smith 4. Fuji 5. Golden Delicious

36

apples make 1 gallon of cider.

Most apples are harvested & sold fresh.

The U.S. is home to approximately 322,000 acres of apple orchards.

2,500

varieties of apples are grown in the United States.

21% of apples are juiced.

An apple blossom is the flower that comes from an apple tree.

Most An apple tree apples takes at least are 4 years to start HANDproducing fruit.

PICKED.

Fiber Fiber supports movement through the digestive system.

Fiber is a type of carbohydrate that the body doesn’t digest, it simply passes through.

Soluble fiber dissolves in water…it helps regulate blood sugar levels and removes cholesterol form the blood stream.

Insoluble fiber is sometimes referred to as “roughage.”

Dairy & meat products do not have any fiber.

2

types of fiber:

1. Soluble fiber 2. Insoluble fiber

Fiber helps to regulate the body’s use of sugar.

Fiber is ONLY found in plant foods.

Insoluble fiber does not dissolve in water…it helps food move throughout the digestive system.

BOTH forms of fiber are important & beneficial to overall health.

Bell Peppers Bell peppers are technically fruits - they are grown from a flower & contain seeds.

Bell peppers can be

2 to 6

Capsaicin is the chemical that makes other peppers spicy.

inches long.

Bell peppers are in the same family as tomatoes, eggplant, and potatoes.

Red bell peppers are also known as sweet peppers.

The bell pepper is the ONLY member of the pepper family that does not produce capsaicin.

ALL bell peppers start out GREEN before they ripen.

Bell peppers transition from green to yellow to orange to red depending on how long they ripen.

Bell peppers get sweeter the longer they ripen.

Vitamin A Vitamin A supports good vision, growth & immunity.

Vitamin A helps improve eyesight to see better at night and experience more vivid colors during the day.

How far can you read down this eye chart?

Vitamin A has antioxidant properties.

Vitamin A can help speed up the healing process of cuts & scraps.

Vitamin A supports the immune system to fight off infections.

Vitamin A is a fat-soluble vitamin.

Vitamin A is a fat-soluble vitamin – which means it absorbs better into the body when eaten with foods with some fat like avocados!

Broccoli Broccoli is a cruciferous vegetable related to cabbage, kale, cauliflower & others.

2

Forms of Broccoli:

Pronounced kroo· si· fr· uhs

Broccoli is a coolseason vegetable.

1. Sprouting 2. Heading The word broccoli means “the flowering top of a cabbage.”

Heading broccoli is the most common.

All broccoli is harvested

by HAND. Broccoli is a part of the brassica family.

Broccoli grows B E S T during the fall & spring.

Vitamin K Vitamin K supports proper blood function, bone growth & kidney health.

2 main forms of vitamin K: K1 and K2.

Vitamin K is a fat-soluble vitamin - which means…

The body has the ability to create vitamin K on its own.

Vitamin K helps the body heal from wounds.

It absorbs better into the body when eaten with foods with some fat like olive oil or avocados!

Vitamin K helps produce proteins that bind themselves to calcium - this helps build strong bones.

Vitamin K supports heart health.

Vitamin K is found throughout the body in the liver, brain, heart, pancreas & bones.

Vitamin K plays a role in proper blood function- specifically with clotting.

Pears Pears are a type of pome fruit – fruits that have a “core” and several small seeds.

Pears used to be called “butter fruit” because of their soft texture.

Pear tree wood is often used to make musical instruments.

Pears prefer to grow in cooler climates.

30-40 ft. tall trees.

Over

3,000

varieties of pears.

The most common types of pears are Anjou, Bartlett, Bosc, Comice & Forelle.

Pears ripen best after they are picked.

Pears are a part of the rose family.

Pears are the most fragile fruit.

The majority of pears grown in the U.S. are grown on the west coast.

ALL pears are picked

by HAND.

Potassium Potassium supports balancing fluid in the body & proper function of the muscles and nerves.

Once potassium enters the body, it functions as an electrolyte.

Helps to keep the body hydrated!

Potassium is the THIRD most abundant mineral in the body.

Electrolytes help balance the amount of water in the body.

FUN FACT:

The body is made up of approximately 60% water.

Potassium helps to regulate the heart rate.

Potassium helps to regulate muscle contractions.

Potassium helps promote bone health.

98%

of the body’s potassium is found it its cells.

Many runners eat foods high in potassium before a run to prevent muscle cramps.

Milk Milk is a type of dairy product – most commonly made from cows.

6

Breeds of Dairy Cows:

1. Ayrshire 2. Brown Swiss 3. Guernsey 4. Holstein 5. Jersey 6. Milking Shorthorn

1 cow produces around 6 gallons of milk/day.

1 serving of milk contains 13 essential nutrients.

ALL 50 states have dairy farms!

The U.S. produces ~227 BILLION pounds of milk each year.

Holstein cows all have a unique pattern of spots!

The reason milk is white is because it contains “casein” - a type of protein.

Milk is the source of ALL dairy products!

Calcium Calcium supports healthy bones & teeth as well as proper blood & muscle function.

Calcium is the 5th most abundant chemical element in the Earth’s crust.

Calcium helps keep muscles working properly.

99%

Calcium also supports heart health.

of the body’s calcium is stored in the bones.

The other 1% is found in the blood, muscles & other tissues.

Calcium helps to heal cuts & wounds.

Calcium helps form bones and teeth and keep them healthy.

Calcium is the

MOST

abundant mineral in the human body.

Food & Nutrition