Portage Township Schools, IN - Wellness Wednesdays

D I G I T A L

M A G A Z I N E

2024 EDITION TM

Portage Township Schools Teaching Kids the Importance of Health & Wellness

E N R I C H M E N T

Indiana

Portage Township Schools is proud to be participating in Wellness Wednesdays serving healthy foods & promoting nutrition education.

Portage Township Schools’ Wellness Policy

Teaching Kids the Importance of Nutrition Education.

Fiber

Vitamin K

B Vitamins

Hydration

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.

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.

Blueberries Blueberries are a type of fruit known for their mildly tarte taste.

4

Types of Blueberries:

The U.S. is home to around 102,000 acres of blueberries.

Blueberries are native to North America.

1. Highbush 2. Lowbush 3. Hybrid Half-High 4. Rabbiteye

JULY

is National Blueberry Month!

Blueberries are one the only food naturally blue in color.

Highbush blueberries are the most common.

The waxy coating on blueberries is called “bloom.”

1 blueberry bush can produce 6,000 blueberries/year.

Lowbush blueberries are smaller & sweeter perfect for making jam!

B Vitamins B Vitamins help support the body’s energy levels, brain function & cell metabolism.

8

essential B vitamins: Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9 & Vitamin B12.

Water is needed to help the body absorb B vitamins.

B5, B12, C and E knock on your door…what do you do?

In-Vitamin!

B vitamins helps the body make energy from food.

B vitamins help create red blood cells.

The body cannot store most B vitamins, so they need to be regularly consumed.

B vitamins plays a role in serotonin production.

Serotonin makes us feel happy.

Lettuce

4

Lettuce is a type of leafy green vegetable.

Darker green lettuce leaves are MORE nutritious than lighter green leaves.

MOST Lettuce prefers to grow in colder climates.

Iceberg lettuce (also known as crisphead) is the most popular type Lettuce of lettuce in is a part the U.S. of the sunflower family.

LEAST

Main Types of Lettuce:

1. Butterhead 2. Crisphead 3. Looseleaf 4. Romaine California & Arizona grow the most lettuce in the U.S. Lettuce is

95% water.

Lettuce Because is the of lettuce’s second water %, it most must always popular be eaten vegetable in the U.S. FRESH.

Hydration Hydration is the process of replacing fluids in the body.

Being hydrated helps convert food into energy.

Water is the body’s main source of hydration.

The body’s 6 essential nutrients: carbohydrates, proteins, fats, vitamins, minerals & WATER!

Water helps carry nutrients & oxygen to all the cells in the body.

Hydration helps regulate the body’s temperature.

Proper hydration can help to improve moods.

The body is better at fighting off infections when properly hydrated.

Sleep quality can improve when the body is hydrated.

Many fruits & vegetables have a high water content, making them hydrating to eat.

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