June, National Papaya Month

The papaya (also known as papaw or pawpaw) is the fruit of the plant Carica papaya.  The papaya is a melon like fruit with yellow-orange flesh. The skin varies in color from green to orange to rose. Papayas are a good source of vitamin A, vitamin C, and dietary fiber.


The ripe fruit of the papaya is usually eaten raw, with or without skin or seeds. The unripe green papaya can be eaten cooked.  

Green papaya is used in Southeast Asian cooking to make curries, salads, and stews. The black seeds of the papaya are edible and have a spicy taste. They are sometimes ground and used as a substitute for black pepper. In parts of Asia, the young leaves of the papaya are steamed and eaten like spinach.

Green papaya fruit is rich in papain, a protease used as a meat tenderizer. Papain is also applied topically to treat cuts, rashes, stings and burns. Papain ointment is commonly made from fermented papaya flesh, and is applied as a gel-like paste.

Selection

Look for papayas that are partly or completely yellow in color, depending on variety, that give slightly to pressure, but are not soft at the stem-end. Avoid papayas that are bruised, shriveled, or have soft areas. Papayas that are hard and green are immature and will not ripen properly. Uncut papayas have no smell. Papayas that are cut should smell sweet.

Storage

Slightly green papayas will ripen quickly at room temperature, especially if placed in a paper bag. As the papaya ripens, it will turn from green to yellow. Place ripe papayas in a plastic bag and store in the refrigerator. Papayas will keep for up to a week, but it's best to use them within a day or two.

Recipe

Papaya Salad with Tomatoes, Onions,
Peppers, Brown Rice, Black Beans

In the Disney film, The Jungle Book (1967), 

Baloo sings the song "The Bare Necessities."
Can you locate the papaya in the song?

Resources
Fruits and Veggies, More Matters. Papaya
Wikipedia, Carica papaya
Analysis prepared using ESHA, Food Processor

June 17, Eat Your Vegetables Day and June, Fresh Fruits and Vegetables Month

June 17, Eat Your Vegetables Day

Key Consumer Message:

Dietary Recommendations 

for Americans, 2010 

Fruits and Vegetables 

There are three reasons to eat the recommended amounts of fruits and vegetables.

1. Most vegetables and fruits contribute a wide variety of nutrients, including folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K. 

2. Consumption of fruits and vegetables is associated with reduced risk of many chronic diseases, such as cardiovascular disease and certain types of cancer.

3. Most fruits and vegetables have no cholesterol and are low in calories and fat. Eating more will help maintain a healthy weight.

From MyPlate.gov
What Foods Are in the Fruit and Vegetable Groups?

Fruits. Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. The following link lists specific fruits and amounts that count as one cup of fruit (or in some cases equivalents for ½ cup are noted.) MyPlate Fruits. 

Vegetables. Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.  Vegetables are organized into 5 subgroups, based on their nutrient content. Dark-green vegetables; Red and orange vegetables; Beans and peas (legumes); Starchy vegetables; and Others. 

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens is considered as 1 cup from the Vegetable Group. The following link lists specific vegetables and amounts that count as 1 cup of vegetables (or in some cases equivalents for ½ cup are noted).  MyPlate Vegetables. 

How many fruits and vegetables 

are needed daily?

Safety with Fruits and Vegetables

* Rinse and wash fruits and vegetables before preparing or eating them. Under clean, running water, rub fruits and vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
* Keep fruits and vegetables separate from raw meat, poultry and seafood while shopping, preparing and storing.

Teaching Kids to Eat Their
Fruits and Vegetables


Healthy Kids PSA: Color of Life

Presented by Fruits and Veggies, More Matters

Bring color to your life, and your plate, with nutritious, delicious vegetables.
Visit Fruits and Veggies, More Matters for healthy recipes, menus,
fruit and vegetable nutrition information, tips on healthy
meal planning and how to get your kids involved in healthy cooking!



Fruits and Vegetables Song

Resources

Dietary Guidelines for Americans, 2010

Fruits and Veggies, More Matters

MyPlate.gov

June 11, Corn on the Cob Day

Corn on the Cob with Tomato Salsa

How do farmers make
the decision to sell corn
as food and not as ethanol?

How to Grow Corn

"Crazy About Corn" 
Entertaining song, try it without the butter and salt.

Corn - Immigrant Song with Credits

January 2013 Wellness NewsTopics for Journalists, Writers, Educators and Bloggers

Current News, Resources and Events in Nutrition, Food, Health, Environment, Safety and Disability Rights. Encourages awareness and inspires ideas for Journalists, Educators, Consumers and Health Professionals. Wellness News is up-dated daily. To view the entire Newsletter online click here or subscribe to Wellness News by adding your email address to the link on the left.

January Wellness News

January Highlights

National Birth Defects Month National Poverty in America Awareness Month National Mentoring Month National Folic Acid Awareness Week Healthy Weight Week (20th Annual) January 22 Rid the World of Fad Diets and Gimmicks Day

Kids Eat Right, Monday Message for May 21, 2012

Article of the Week

Kids who eat with their families are healthier and do better in school.   Make Sunday night dinner a family affair!  http://bit.ly/JHZpKW  

Hot Tip 

Lower the risk of your kids getting diabetes and other diseases by making sure they consume fiber-rich foods. http://bit.ly/Kt5ygo

Featured Video

Are your kids tired of same old snack? Try this Meal-in-a-Peel Potato Bar!  http://bit.ly/LRYtnM

Eat Your Vegetables Day, June17th

Key Consumer Message:

Make half your plate fruits and vegetables.

The Nutrition of Vegetables 

* Most vegetables are naturally low in fat and calories. They do not have cholesterol.

* Vegetables are an important source of many nutrients, including potassium, dietary fiber, folate, vitamin A, vitamin E and vitamin C.

* Vegetables are a good source of Dietary fiber and may help reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.


Vegetables, from the
Dietary Recommendations for Americans, 2010
Increase vegetable intake. Eat recommended amounts of vegetables, and include a variety of vegetables, especially dark-green vegetables, red and orange vegetables, and beans and peas.

Include vegetables in meals and in snacks. Fresh, frozen, and canned vegetables all count. When eating canned vegetables, choose those labeled as reduced sodium or no salt-added. Add dark-green, red, and orange vegetables to soups, stews, casseroles, stir-fries, and other main and side dishes. Use dark leafy greens, such as romaine lettuce and spinach, to make salads. Focus on dietary fiber—beans and peas are a great source. Add beans or peas to salads (e.g., kidney or garbanzo beans), soups (e.g., split peas or lentils), and side dishes (e.g., baked beans or pinto beans), or serve as a main dish. Keep raw, cut-up vegetables handy for quick snacks. If serving with a dip, choose lower calorie options, such as yogurt-based dressings or hummus, instead of sour cream or cream cheese-based dips. When eating out, choose a vegetable as a side dish. With cooked vegetables, request that they be prepared with little or no fat and salt. With salads, ask for the dressing on the side so you can decide how much you use. When adding sauces, condiments, or dressings to vegetables, use small amounts and look for lower calorie options (e.g., reduced-fat cheese sauce or fat-free dressing). Sauces can make vegetables more appealing, but often add extra calories.

From MyPlate.gov
Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Vegetables are organized into 5 subgroups, based on their nutrient content.

Dark-green vegetables.  All fresh, frozen, and canned dark-green leafy vegetables and broccoli, cooked or raw: for example, broccoli; spinach; romaine; collard, turnip, and mustard greens.

Red and orange vegetables.  All fresh, frozen, and canned red and orange vegetables, cooked or raw: for example, tomatoes, red peppers, carrots, sweet potatoes, winter squash, and pumpkin.

Beans and peas (legumes). All cooked beans and peas: for example, kidney beans, lentils, chickpeas, and pinto beans. Does not include green beans or green peas. (May be used under protein foods group.)Starchy vegetables.  All fresh, frozen, and canned starchy vegetables: for example, white potatoes, corn, green peas.

Other vegetables.  All fresh, frozen, and canned other vegetables, cooked or raw: for example, iceberg lettuce, green beans, and onions.


How many vegetables are needed daily? The amount of vegetables you need depends on your age, sex and level of physical activity.

Recommended Total Daily Amounts*
Children 2-3 years old; 1 cup
Children 4-8 years old; 1 ½ cups
Girls 9-13 years old; 2 cups
Girls 14-18 years old; 2 ½ cups
Boys 9-13 years old;  2 ½ cups
Boys 14-18 years old;  3 cups
Women 19-30 years old;  2 ½ cups
Women 31-50 years old; 2 ½ cups
Woman 51+ years old; 2 cups
Men 19-50 years old;  3 cups
Men 51+ years old; 2 ½ cups

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. To see how many vegetables you need follow the link to MyPlate. 

Safety and Vegetables
* Wash vegetables before preparing or eating them. Under clean, running water, rub vegetables briskly with your hands to remove dirt and surface microorganisms. Dry after washing.
* Keep vegetables separate from raw meat, poultry and seafood while shopping, preparing and storing.

Healthy Kids PSA: Color of Life

Presented by Fruits and Veggies, More Matters

Bring color to your life, and your plate, with nutritious, delicious vegetables. Visit Fruits and Veggies,  More Matters for healthy recipes, menus, fruit and vegetable nutrition information, tips on healthy meal planning and how to get your kids involved in healthy cooking!

The Beach Boys singing Vegetables, 1967



John Leguizamo is
Captain Vegetable on Sesame Street

Resources

Dietary Guidelines for Americans, 2010

Fruits and Veggies, More Matters

MyPlate.gov