Colorado Harvest of the Month for November…Pumpkins!
Pumpkins may bring to mind Halloween and Jack-O-Lanterns, but pumpkins are good for more
than just scaring people. They are healthy vegetables that can be eaten at any meal or snack.
There are five groups of vegetables, and pumpkins are considered to be part of the orange
vegetables group. Each week, we should consume at least two cups of orange vegetables
because of their health benefits. Eating pumpkin is an easy and delicious way to eat more
orange vegetables. Like the other orange vegetables, pumpkin is loaded with vitamin A, which is
important for vision, the immune system, reproduction, bone growth, cell division, and acts as
an antioxidant. Just ¾ cup of pumpkin provides 130 percent of our daily need for vitamin A. In
addition to vitamin A, pumpkins also have lots of vitamin C.
There are not many vegetables that make for delicious desserts, but pumpkins are one of them.
Used in pumpkin pie, cookies, cakes, and bars, pumpkin gives flavor and texture to sweet treats
without the fat and calories of other flavorings. Pumpkins are also great for dips and soups.
Hollowed out, this vegetable can even serve as a bowl for soup. Include pumpkin in breakfast
by making a pumpkin smoothie or adding it to pancake batter. Roasting pumpkin seeds is a nice
way to add fiber and protein to the diet as well.
When selecting the perfect pumpkin for eating, look for the same things you’d want in your
carving pumpkin. Select one that is free of blemishes, firm, and heavy. Pumpkins come in
different sizes, and the smaller ones tend to be more juicy and flavorful. To keep your pumpkin
fresh and the quality ideal, store it in a cool, dark place for no more than 2 months.
Sources: www.mypyramid.gov, www.health.gov, www.eatright.org, www.fruitsandveggiesmorematters.org
Physical Activity Topic for November…The Three Types of Physical Activity
Exercising is important to the health of everyone, including children. While children need to
spend at least 60 minutes each day engaged in physical activity, it is also important to know
what kinds of exercise there are and why they are important.
There are three types of physical activity that every child should do each week. Keep in mind
that they should be age-appropriate, enjoyable exercises.
1. Aerobic activity- Aerobic activities should make up the bulk of a child’s 60 minutes of
daily exercise. Both moderate-intensity activities and vigorous-intensity should be included.
Children should have some vigorous-intensity aerobic activity three days per week. Some
aerobic
activities include:
Moderate-Intensity: Hiking, walking briskly, dancing
Vigorous-Intensity: Running, swimming, basketball
2. Muscle strengthening- Activities that build strong muscles should be included at least
three days per week. While weight lifting is appropriate for some children, it is not appropriate
for all. Activities that are good for kids include stomach crunches, push-ups, and gymnastics.
3. Bone strengthening- Jumping rope and running are just a couple examples of activities
that promote strong bones. These types of activities should be included at least three days
per week.
Sources: www.mypyramid.gov, www.kidshealth.org