Fruits and Vegetables Lesson 5: The Big Bean

Fruits and Vegetables Lesson 5: The Big Bean Getting Started 1. Review Lesson plan before each session. 2. Copy handouts: a. How Much Fiber is in Beans? b. Stay Healthy and Fit with Beans, Beans and More Beans! c. Table tent (at least one for each table; copy on card stock paper) d. Recipes (3) 3. Gather supplies needed for lesson and activities. Supplies Needed 1. Bean Characters - Bessie Baked Bean, Penny Pinto Bean and Billy the Black-eyed Pea. 2. Food Guide Pyramid poster (optional). 3. NOAH News headline. 4. Collect ingredients for the recipe you prepare. 5. Bring supplies for tasting recipe, such as plates, forks or spoons, and napkins. 6. Bring one can each of baked beans, pinto beans and black-eyed peas. 7. Bring assorted packages of dried beans to demonstrate varieties (can use as prizes for participants who answer questions, give examples, etc.). Beginning the Lesson 1. Introduce yourself by name and the organization you represent. 2. Summarize the lesson by giving the objectives. 3. Let the group know the lesson will be informal and they can ask questions anytime. Objectives The participants will: 1. Understand the protective effects of beans against heart disease, cancer and other health conditions. 2. Learn the nutrition benefits of beans. 3. Know the amount of fiber recommended for older adults each day. 4. Identify ways to add beans to their diets. 1

Script Introduction (Display different varieties of dried beans and the three types of canned beans. You can use these as prizes during the lesson.) Let s take a look at our headline (display handout with headline). What may be the secret to staying healthy and fit as we age? Eating 5 to 9 servings of colorful fruits and vegetables every day 5 A Day the Color Way, our age-defying formula for health that may help: 1. Fight cancer. 2. Fight heart disease. 3. Fight effects of aging (on eyesight, memory, immune function and painful inflammation). Remember, if there is one thing certain about diet, it is that you may reduce your risk of cancer, heart disease and other conditions associated with aging if you eat at least 5 servings of colorful fruits and vegetables daily, as part of an overall diet low in saturated fat and cholesterol. So, how are all of you going to help yourself fight cancer, heart disease and other diseases of aging? Say it with me 5 A Day the Color Way, eating 5 to 9 servings of colorful fruits and vegetables every day to stay healthy and fit (hold up handout/show overhead). Let s review. What is the rainbow of colors for staying healthy and fit? Blue-purple like blueberries, blackberries, raisins and eggplant Yellow-orange like oranges, grapefruit, peaches, summer squash and sweet potatoes Red like strawberries, cherries, tomatoes and red cabbage White like bananas, onions, garlic and cauliflower Green like grapes, kiwi, broccoli and spinach Just like the different colors of Lifesavers Candy represent different flavors, different colors of fruits and vegetables represent different flavors and different disease-fighting nutrients that help you stay healthy and fit. That is why we need 5 A Day the Color Way! Let s begin today by playing a guessing game. Who can name a vegetable, or plant-food, that is: inexpensive; is a staple in many different cultures and has been for many centuries; is small and 2

available in a variety of shapes and colors; is a rich source of protein and fiber; is available canned or dried; and has been considered by some to be magic (Jack in the Beanstalk) or to be a source of good luck (Southerners who eat black-eyed peas for New Year s luck). That s right BEANS are all this and more! Today we ll talk about beans, beans and more beans! Beans are also known as legumes. Peas, lentils, chickpeas (garbanzo beans) and peanuts are all legumes. How many of you have ever heard the word legume, spelled l-e-g-u-m-e, before? (Allow the participants to respond.) Legumes are not to be confused with a lagoon, spelled l-a-g-o-o-n, a body of water, like the place where the folks on Gilligan s Island were stranded. Legumes are plants that have pods with tiny rows of seeds inside. We will use the word bean instead of legume in our lesson today. Let me first introduce you to three of my friends in the Big and Beautiful Bean Family - Bessie Baked Bean, Penny Pinto Bean and Billy Black-eyed Pea. (Introduce and display these characters. Ask the participants if they regularly eat this type of bean, how often they eat it, if it might be their favorite, or how they like to eat it.) Health Benefits of Beans People have been eating beans for thousands of years! Beans supply many of the nutrients thought to be important to help reduce risk of heart disease, cancer and obesity. Beans and peas are a rich source of fiber and protein in fact they are a cheap source of protein and a good meat replacement or extender. One-half cup of cooked beans supplies about eight grams protein, or about as much as eight ounces of milk or 1½ ounces of meat. We will talk more about fiber in a moment. Beans are also a good source of potassium, the B-vitamin folate, and special disease fighters called phytochemicals. Diets that include beans often may: 1. Help reduce risk of high blood pressure and stroke because they are a good source of potassium (FDA approved health claim states: Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke). 2. Help reduce risk of heart disease because they are a good source folate, which can help lower harmful homocysteine levels. 3. Help reduce risk of some cancers because they are rich in fiber and a good source of folate and phytochemicals. What is Fiber? Now let s focus on fiber for a moment. What comes to mind when you think of fiber? What is it? Well, fiber is not just bran and twigs and it is not just a medicine for constipation. There is more to the story. Fiber gives plant foods their structure while they are growing and gives 3

them the crunch or texture when they are eaten. Fiber is what we call the complex carbohydrates in plant foods, like beans, grains, nuts, fruits and vegetables, that our bodies cannot digest (this is why it was once called roughage). Fiber is either soluble or insoluble. Insoluble fiber helps keep you regular and helps prevent constipation. Soluble fiber helps you digest foods more slowly and may help lower cholesterol and blood sugar levels. However, it may take large amounts of fiber to help lower blood sugar levels. A variety of high fiber foods supplies both types of fiber. Fiber-rich diets can help you avoid constipation, hemorrhoids and diverticulosis. That s not all. Fiber rich diets (that include beans, grains, nuts, fruits and vegetables): 1. May help reduce risk of heart disease, stroke, high blood pressure, certain cancers and type 2 diabetes. 2. May help with weight control by helping you feel full longer with fewer calories. 3. May help with diabetes management through better blood glucose control, though you have to consume large amounts of fiber to do this. How much fiber do you need each day? (Begin passing around the three cans of beans so the participants can read the amount of fiber each contains.) I know you want to find out how much fiber you need daily to have all these benefits. Most healthy adults age 51 and older should consume between 21 grams and 30 grams of fiber daily (21 grams/day for women age 51 and older; 30 grams/day for men age 51 and older; NAS 2002). If you eat beans at least 3 to 5 times a week, and eat at least 5 servings of fruits and vegetables daily and choose whole grain foods, you ll get enough fiber and won t have to count exactly how many grams you are eating each day. Let s look at these bean labels and find out how much fiber is supplied in a serving. First, look at the Nutrition Facts panel for the serving size (at the top). Then look for the words, Dietary Fiber, which is listed under Total Carbohydrates. What is the serving size and how much fiber is supplied (probably 5 to 8 g, depending on variety)? One serving of beans (1/2 cup) can supply about ¼ to 1/3 of your fiber needs. Yes, but not too quickly! Ready to jump on the fiber bandwagon? Hold on don t jump too quickly. Increase your fiber intake slowly to give your tummy time to adjust if your diet is low in fiber now. You ll also need to drink plenty of water or other fluids (8 cups daily) to help avoid gas and stomach discomfort from a high fiber diet. 4

Let s look at the amount of fiber found in different kinds of beans and ways you can prepare high fiber foods. How much fiber is in beans? (Refer participants to How Much Fiber is in Beans handout.) Beans pack fiber in a small package! Cooked beans: Serving Fiber (grams) baked beans, plain or vegetarian 1/2 cup 5 kidney beans 1/2 cup 5 lima 1/2 cup 5 lentils 1/2 cup 4 peas (canned) 1/2 cup 4 pork and beans 1/2 cup 8 refried beans 1/2 cup 6 pinto 1/2 cup 9 Now let s look at some ways you can add beans to your daily menu! Beans, beans and more beans! (Refer participants to Beans, Beans and More Beans handout) Take advantage of beans health benefits by eating bean dishes at least 3 to 5 times a week. Eat beans more often if you do not eat much or any meat or other good sources of protein. 1. Substitute mashed beans for part of the ground meat in recipes like meatloaf or tacos. Replace ¼ pound of ground meat with ½ - 2/3 cup mashed beans. 2. Add beans to soups, stews or chili to replace some or all the meat. 3. Top your salads with drained beans. Try different varieties of beans - black, kidney, red, soybeans, chickpeas or garbanzos, lima, navy, great northern, or pinto beans. 4. Mash leftover cooked beans (or canned beans) and spread on a tortilla, top with salsa, sour cream and cheese. Roll up tortilla and enjoy a quick meal or snack. 5. Keep different varieties of canned beans on hand for a quick meal or to add to recipes. 5

6. Choose bean-based soups/stews for a filling, protein packed meal. Try split pea soup, lentil soup, chili, navy bean soup, ham and bean soup or black bean soup. 7. Toss together a bean salad with drained, canned beans and other vegetables (such as Three-Bean salad). 8. Keep dry beans on hand for making a steaming pot of beans in the winter. 9. Top pasta with steamed vegetables, beans and tomato/pasta sauce. 10. Make beans one of your choices when you have a vegetable plate at restaurants. Activity Okay, let s review before we try a tasty bean recipe. 1. How many servings of fruits and vegetables do you need to eat daily? At least 5 a day. 2. What can eating beans do for you? Help you stay healthy and fit reduce risk of high blood pressure, stroke, heart disease, cancer, diabetes, etc. 3. Beans are a rich source of what? Protein and fiber. Now lets try one of our great bean recipes. The following recipes may be familiar to you or they may have a new twist to them! Whatever the case may be, try these and dare to expand your taste bud s horizons! Prepare one recipe in advance for participants to taste test or choose one recipe to demonstrate in front of the participants for taste testing. Resources: Bean Basics and Nutrition and Health. The American Dried Bean Board. 30 April 2003 <http://www.americanbean.org/>. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (Macronutrients). 2002. National Academy of Science, Institute of Medicine. 29 April 2003 <http://www.nap.edu/catalog/10490.html>. Duyff, R.L. The American Dietetic Association s Complete Food & Nutrition Guide. New York, 1996. Eat Your Colors. The Produce for Better Health Foundation. 30 April 2003 <http://www.5aday.com>. Fiber Facts: Soluble Fiber & Heart Disease. The American Dietetic Association Nutrition Fact Sheets, 1999. 5 May 2003 <http://www.eatright.org/nfs/nfs88.html>. Green, V. Introducing the New Food Guide Pyramid. Tufts Daily, 1 Oct 2001. 5 May 2003 <http://nutrition.tufts.edu/publications/matters/2001-10-01.shtml>. 6

Our Beans Research, Quick Facts, Nutrition and History. The Michigan Bean Commission. 30 April 2003 <http://www.michiganbean.org/>. Wright, M.W. Fiber The Whole Story. 2001. The University of Georgia Cooperative Extension Service College of Family and Consumer Sciences. The Food Stamp Program provides nutrition assistance to people with low income. It can help buy nutritious foods for a better diet. To find out more, contact your local food stamp office, food bank, or senior center. Primary authors: Karen Coffman, RD, LD & Marilyn O. Wright, MS, RD, LD NOAHnet@uga.edu Primary reviewers: Joan G. Fischer, PhD, RD, LD & Mary Ann Johnson, PhD Graphic artist: Wendy Gout This material, including artwork, was developed with support from the Department of Foods and Nutrition at The University of Georgia, the Northeast Georgia Area Agency on Aging and the USDA Food Stamp Nutrition Education Program. Permission is granted to reproduce, translate, abstract, review or quote these materials in whole or in part for educational purposes only (not for profit beyond the cost of reproduction) provided that the author(s) and The University of Georgia receive acknowledgement as shown in this example notice: Reprinted with permission from The University of Georgia, Department of Foods and Nutrition, Athens, GA. Authors, Title, Date. 7

How Much Fiber is in Beans? Beans pack fiber in a small package! Cooked beans: Serving Fiber (grams) Baked beans 1/2 cup 5 Kidney beans 1/2 cup 5 Lima 1/2 cup 5 Lentils 1/2 cup 4 Peas (canned) 1/2 cup 4 Pork and beans 1/2 cup 8 Refried beans 1/2 cup 6 http://www.americanbean.org/ Pinto 1/2 cup 9 How Much Fiber Do You Need Most adults age 51 and older need 21-30 grams fiber daily. Eating beans regularly can help you meet your fiber needs. So can eating 5 or more servings of fruits and vegetables each day and choosing whole grain foods often. 8

Stay Healthy and Fit with Beans, Beans and More Beans! Eat bean dishes at least 3 to 5 times a week. Eat beans more often if you do not eat many other good sources of protein. Substitute mashed beans for part of the ground meat in recipes like meatloaf or tacos. Replace ¼ pound of ground meat with ½ to 2/3 cup mashed beans. Add beans to soups, stews or chili. Top green salads with drained beans. Mash leftover cooked beans (or canned beans) and spread on a tortilla with salsa, sour cream and cheese for a quick meal. Keep different varieties of canned beans on hand for a quick meal or to add to recipes. Choose bean-based soups/stews for a filling, protein packed meal. Try split pea soup, lentil soup, chili, navy bean soup, ham and bean soup or black bean soup and more. Toss together a bean salad with drained canned beans and other vegetables (for example, a Three Bean Salad). Keep dry beans on hand for making a steaming pot of beans. Make beans one of your choices when you have a vegetable plate in restaurants. 9

Black Bean Dip 1 can (15 oz) black beans, drained 1/2 tsp garlic powder 1/2 cup creamy salad dressing 1 dash hot pepper sauce, or to (such as Miracle Whip) taste 1/2 cup reduced fat sour cream Salt and pepper to taste, optional 1 can (4 oz) chopped green chili ¼ cup salsa peppers 2 Tbsp chopped fresh cilantro or Tortilla chips or cut vegetables parsley (or use 2 tsp dried) 1 tsp chili powder 1. Mash beans with a fork in a medium-mixing bowl. 2. Add salad dressing, sour cream, green chilies, cilantro or parsley, chili powder, garlic powder, hot pepper sauce, salt and pepper if using, and salsa to mashed beans. Mix well and chill. 3. Serve as a dip with baked or regular tortilla chips and cut vegetables. Makes at least 8 appetizer servings. Nutrition Facts per serving Serving size: about 1/3 cup Total calories 104 Total fat 4 g Total carbohydrate 13 g Allrecipes.com. Adapted and used with permission. http://www.house-foods.com/ 10

Black-Eyed Pea Soup 1 pound dry black-eyed peas* 2 quarts water (8 cups) 4 slices bacon, chopped in 1-1 medium tomato, chopped inch pieces 1 medium onion, chopped 1 tsp red pepper flakes 2 stalks celery, chopped 2 cloves garlic, minced 1 Tbsp flour 1. Sort black-eyed peas and wash well. Place in a large stockpot, cover with water and bring to a boil. Let boil for 2 minutes, then cover and let soak at least 1 hour. 2. Meanwhile, brown bacon in nonstick skillet until crisp. Remove bacon and drain well on paper towels. Discard pan drippings. 3. Sauté onion and celery in same skillet until pale and slightly softened, about 3 4 minutes. Set aside with bacon. 4. Brown flour in skillet, stirring constantly until it is golden brown, careful not to burn. 5. Drain black-eyed peas and leave in stockpot. Add bacon, sautéed vegetables, water, tomato, pepper flakes and garlic to stockpot. Bring to simmer and cook over low heat until black-eyed peas are done, about 1½ hours. Makes 10 servings. * Can use 4 cans (16 oz each) black-eyed peas, drained Nutrition Facts per serving Serving size: 1 ½ cups soup Total calories 182 Total fat 2 g Total carbohydrate 31 g Adapted from Southern Style Diabetic Cooking by M. Chitwood, RD, CDE 11

Vegetarian Bean Stew 1 Tbsp canola oil ¼ tsp ground pepper, optional 1 medium onion, chopped 2 cups chopped tomato 2 cloves garlic, minced 2 cups sliced zucchini 1 can (16 oz) kidney beans, rinsed and drained 1 cup chopped green bell pepper 2 cups cooked brown rice 1 tsp dried oregano 1/8 tsp salt, optional 1/2 cup (2 oz) shredded cheddar cheese 1. Heat oil in a large soup or stockpot. Sauté onion and garlic in heated oil until tender, careful not to burn garlic. Add zucchini, green pepper, oregano, salt and pepper. Cook for 5 minutes. 2. Add tomato and beans to vegetable mixture. Cover and cook until thoroughly heated, about 15 minutes. Serve with hot cooked rice and sprinkle with shredded cheese. Makes 6 servings. Nutrition Facts per serving Serving size: 1 cup stew Total calories 219 Total fat 5 g Total carbohydrate 34 g Adapted from The New Soul Food Cookbook for People with Diabetes by F.D. Gaines and R. Weaver. http://www.indianharvest.com/ 12