What can I do? Make Healthy Choices…. Keep it simple…. Countdown to Health….. Summer 2009...

What can I do?

Make Healthy Choices….

Keep it simple….

Countdown to Health…..

Summer 2009 Workshop in Biology and Multimedia for High School Teachers

Harvard University Life Sciences – HHMI Outreach Program

5-2-1-0 Countdown to Healthy Choices

• 5 -Helpings of fruits and vegetables a day.

• 2- No more than 2 hours of screen time unrelated to school.

• 1- Get 1 hour or more of moderate to vigorous physical activity every day and 20 minutes of vigorous activity at least 3 times a week.

• 0- Cut out at least one sugar sweetened beverage (SSB) per day.

http://www.mcph.org/Major_Activities/KeepMEHealthy/5210_Readiness_Poster.pdf

Summer 2009 Workshop in Biology and Multimedia for High School TeachersHarvard University Life Sciences – HHMI Outreach Program



What’s your favorite fruit? Click on the names of the fruit below to learn more about different fruits.This link will explain why fruits are an important part of

your diet:http://www.mypyramid.gov/pyramid/fruits_why.html

Apple Pear Banana Blueberry Cherry

Mango Apricot Kiwi Grapefruit Grapes

Avocado Orange Peach Pineapple Strawberry


http://www.mypyramid.gov/pyramid/fruits_why.html

Apple

http://en.wikipedia.org/wiki/File:Sundown_and_cross_section_2.jpg

SERVING SIZERaw, 2 3/4” diameter, with skin

1 fruit

CALORIES 81

FIBER 4 grams

CHOLESTEROL

OR SODIUM0

GLYCEMIC INDEX 38


Pear

http://en.wikipedia.org/wiki/File:Pears.jpg

SERVING SIZE

Raw, Medium1 fruit

CALORIES 98

FIBER 4 grams

CHOLESTEROL

OR SODIUM0

GLYCEMIC INDEX 33


Banana

http://en.wikipedia.org/wiki/File:Bananas.jpg

SERVING SIZE

7” to & 7/8”, Raw1 fruit

CALORIES 109

FIBER 3 grams

SODIUM 1 mg

GLYCEMIC INDEX 46


Blueberry

http://en.wikipedia.org/wiki/File:Blueberry_Macro_2.JPG

SERVING SIZE

Raw1 cup

CALORIES 81

FIBER 4 grams

SODIUM 2 mg

GLYCEMIC INDEX 24


Cherry

http://en.wikipedia.org/wiki/File:Cherry_Stella444.jpg

SERVING SIZE

Sweet, Raw, With pits1 cup

CALORIES 84

FIBER 3 grams

CHOLESTEROL

OR SODIUM0

GLYCEMIC INDEX 25


Mango

http://en.wikipedia.org/wiki/File:Mango_and_cross_sections.jpg

SERVING SIZE

Raw, Sliced1 cup

CALORIES 107

FIBER 3 grams

SODIUM 3 mg

GLYCEMIC INDEX 51


Apricot

http://en.wikipedia.org/wiki/File:Apricot_and_cross_section.jpg

SERVING SIZE

Raw2 fruit

CALORIES 140

FIBER (in grams) 2

TOTAL CARBOHYDRATE

(in grams)8

GLYCEMIC INDEX 57


Kiwi

http://en.wikipedia.org/wiki/File:Kiwi_%28Actinidia_chinensis%29_1_Luc_Viatour_edit.jpg

SERVING SIZE

Fresh, Raw, Large, w/o skin1 fruit

CALORIES 56

FIBER (in grams) 3

TOTAL CARBOHYDRATE

(in grams)14

GLYCEMIC INDEX 53


Grapefruit

http://en.wikipedia.org/wiki/File:Citrus_paradisi_%28Grapefruit,_pink%29_white_bg.jpg

SERVING SIZE

Pink, Raw, 4” diameter1/2 fruit

CALORIES 41

FIBER (in grams) 1.4

TOTAL CARBOHYDRATE

(in grams)

10

GLYCEMIC INDEX 25


Grapes

http://en.wikipedia.org/wiki/File:Table_grapes_on_white.jpg

SERVING SIZE

Red or Green, Thompson seedless, Raw

1 cup

CALORIES 114


TOTAL CARBOHYDRATE

(in grams)

28

GLYCEMIC INDEX 43


Avocado

http://en.wikipedia.org/wiki/File:Avocado.jpeg

SERVING SIZE

Raw, all varieties1/4 fruit

CALORIES 81


TOTAL CARBOHYDRATE

(in grams)4

GLYCEMIC INDEX 10


Orange

http://en.wikipedia.org/wiki/File:OrangeBloss_wb.jpg

SERVING SIZE

California, Navel, 2 7/8” dia.1 fruit

CALORIES 64


TOTAL CARBOHYDRATE

(in grams)16

GLYCEMIC INDEX 42


Peach

http://en.wikipedia.org/wiki/File:White_peach_and_cross_section_edit.jpg

SERVING SIZE

Raw, large, 2 3/4’ diameter1 fruit

CALORIES 68

FIBER (in grams) 3

TOTAL CARBOHYDRATE

(in grams)17

GLYCEMIC INDEX 42


Pineapple

http://en.wikipedia.org/wiki/File:Pineapple_and_cross_section.jpg

SERVING SIZE

Raw, Diced1 cup

CALORIES 76

FIBER (in grams) 2

TOTAL CARBOHYDRATE

(in grams)19

GLYCEMIC INDEX 59


Strawberry

http://en.wikipedia.org/wiki/File:Strawberry_gariguette_DSC03063.JPG

SERVING SIZE

Raw, Sliced1 cup

CALORIES 50

FIBER (in grams) 4

TOTAL CARBOHYDRATE

(in grams)12

GLYCEMIC INDEX 25


What’s your favorite vegetable?Click on the name below to learn more about each vegetable.

Click on the link to learn Why vegetables: http://www.mypyramid.gov/pyramid/vegetables_why.html

Carrots Celery Cucumber Green Pepper

Red Pepper

Onion Beans Beets Lettuce Broccoli

Corn Peas Potatoes Spinach Squash


http://www.mypyramid.gov/pyramid/vegetables_why.html

Cucumber

http://en.wikipedia.org/wiki/File:ARS_cucumber.jpg

SERVING SIZE

With Peel, Raw, Slices1 CUP

CALORIES 14

FIBER (in grams) 1

TOTAL CARBOHYDRATE

(in grams)3

GLYCEMIC INDEX 15


SERVING SIZE

CALORIES

FIBER

CHOLESTEROL

OR SODIUM

GLYCEMIC INDEX

SERVING SIZE

CALORIES

FIBER (in grams)

TOTAL CARBOHYDRATE

(in grams)

GLYCEMIC INDEX


Beans

http://en.wikipedia.org/wiki/File:Phaseolus_Beans.jpg

SERVING SIZE

Fava Beans (canned)1/2 CUP

CALORIES 91

FIBER (in grams) 5

SODIUM 580 mg

GLYCEMIC INDEX 79


Beets

http://en.wikipedia.org/wiki/File:Beets_produce-1.jpg

SERVING SIZE

Canned, sliced, drained1/2 cup

CALORIES 26

FIBER (in grams) 1

SODIUM 165 mg.

GLYCEMIC INDEX 65


Broccoli

http://en.wikipedia.org/wiki/File:Broccoli_and_cross_section_edit.jpg

SERVING SIZE

Raw, Spears2 spears

CALORIES 17

FIBER (in grams) 8

TOTAL CARBOHYDRATES

(in grams)3

GLYCEMIC INDEX 15


Corn

http://en.wikipedia.org/wiki/File:VegCorn.jpg

SERVING SIZE

Canned, Yellow, Sweet1/2 cup

CALORIES 66

FIBER (in grams) 2

SODIUM 175 mg

GLYCEMIC INDEX 46


Peas

http://en.wikipedia.org/wiki/File:PeaspodsJuly08.jpg

SERVING SIZE

Green, Fresh, boiled, drained, w/o salt

1/2 cup

CALORIES 67

FIBER (in grams) 5

SODIUM (in milligrams) 2

GLYCEMIC INDEX 48


Potatoes

http://en.wikipedia.org/wiki/File:Russet_potato_cultivar_with_sprouts.jpg

SERVING SIZE

Boiled, w/o skin, w/o salt1 medium

CALORIES 144

FIBER (in grams) 3


GLYCEMIC INDEX 63


Spinach

http://en.wikipedia.org/wiki/File:Spinacia_oleracea_Spinazie_bloeiend.jpg

SERVING SIZE

Raw1 cup

CALORIES 7

FIBER (in grams) 1

SODIUM

(in milligrams)24

GLYCEMIC INDEX 15


Squash

http://en.wikipedia.org/wiki/File:Squashes.jpg

SERVING SIZE

Sliced, Boiled, Drained,

w/o salt1/2 cup

CALORIES 18

FIBER (in grams) 1

TOTAL CARBOHYDRATES

(in grams)5

GLYCEMIC INDEX 15


Carrots

http://en.wikipedia.org/wiki/File:Carrot.jpg

SERVING SIZE

Baby, Medium, Raw6 carrots

CALORIES 23

FIBER (in grams) 1


GLYCEMIC INDEX 30


Green Pepper

http://commons.wikimedia.org/wiki/File:Peppers.jpg

SERVING SIZE

Sweet, Green, Slices, Raw1 cup

CALORIES 25

FIBER (in grams) 2

TOTAL CARBOHYDRATES (in grams)

3

GLYCEMIC INDEX 15


Red Pepper

http://en.wikipedia.org/wiki/File:Red_capsicum_and_cross_section.jpg

SERVING SIZE

Sweeet, red, slices, raw1 cup

CALORIES 25

FIBER (in grams) 3


GLYCEMIC INDEX 15


Lettuce

http://en.wikipedia.org/wiki/File:Romaine.jpg

SERVING SIZE

Shredded, Raw, Romaine1 cup

CALORIES 8

FIBER 1 gram

SODIUM 4 mg

GLYCEMIC INDEX 15


Celery

http://en.wikipedia.org/wiki/File:Celery_cross_section.jpg

SERVING SIZE

Strips, Raw1 cup

CALORIES 20

FIBER 2 grams

SODIUM 108 mg

GLYCEMIC INDEX

15


Onion

http://en.wikipedia.org/wiki/File:Onions.jpg

SERVING SIZE

Raw, Chopped1 cup

CALORIES 61

FIBER 3 grams

SODIUM 5 mg

GLYCEMIC INDEX 15


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