An Apple a Day is Not EnoughThe How’s and Why’s To Increasing Your Fruit and Vegetable Intake Karina Wittmann, LRD
Why? American Cancer Society recommends at least 5 servings of fruits and vegetables per day to less risk of certain cancers Past Promotions: 5 a day Fruits and Veggies More Matters Move More Eat Smarter Rainbow of color provides different vitamins and minerals
Health Benefits for Increasing Fruit and Vegetable Intake May reduce risk for stroke and cardiovascular disease May reduce risk for type 2 diabetes May reduce certain types of cancers Fruits and vegetables are lower in calories per cup than other foods and do not contain fat or cholesterol
When? Base your meal plans around your fruits and vegetables versus meat Portion your plate Two servings of vegetables at lunch and supper Fruits and vegetables also make great snacks
How much do I need?FruitWomen: 1 ½ - 2 cups dailyMen: 2 cups dailyVegetablesWomen: 2 – 2 ½ cups dailyMen: 2 ½ - 3 cups daily
How much is that?Fruits1 cup= ½ cup=2 ½” diameter apple 4 oz. applesauce8” banana 16 seedless grapes1 medium grapefruit 4 oz. fruit cocktail1 large orange 6 melon balls2 large plums 2” peach8 strawberries 4 oz. 100% fruit juice8 oz. 100% fruit juice
How much is that?Vegetables1 cup= ½ cup =1 cup chopped broccoli florets 1 cup raw leafy greens2 cups raw leafy greens 2 ¼” tomato12 baby carrots 1 small pepper2 ¼” diameter sweet potato ½ cup cooked or raw diced or1 8” ear of corn sliced vegetables2 11” stalks of celery
Potassium Potassium may reduce risk of kidney stones and decrease risk of bone loss Helps with muscle contraction Helps regulate fluids and mineral balance in and out of cells Helps maintain normal blood pressure by blunting the effect of sodium Good sources include: Bananas, oranges, tomatoes, spinach, kidney beans and potatoes, cantaloupe, honeydew, dried fruits
Folate & Folic Acid Helps the body form red blood cells and helps to prevent neural tube defects in unborn babies Aids in the prevention of heart disease Daily requirement of 400 micrograms per day Most cereals, pasta, breads and grain products are now fortified with folic acid, another form of folate Found in dark green leafy vegetables, dried beans and peas and certain fruits such as oranges and strawberries.
Vitamin A Keeps eyes and skin healthy and helps to protect against infections Sources: carrots, squash, pumpkin, tomatoes, peppers, leafy greens, cantaloupe, apricots, mango, pink grapefruit.
Vitamin C Helps heal cuts and wounds and keeps teeth and gums healthy (the key to a healthy immune system) Vitamin C aids in iron absorption Antioxidant Sources: citrus fruits, kiwi, strawberries, papaya, broccoli, tomatoes, peppers, brussel sprouts and potatoes leafy greens such as spinach
Fiber Helps reduce blood cholesterol levels and may lower risk of heart disease Important for proper bowel function (helps reduce constipation and diverticulosis) Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories. Diets rich in fiber may reduce the risk for certain types of cancers of the mouth, stomach, colon and rectum. When increasing the fiber in your diet, be sure to increase fluid consumption as well. Sources: all fruits and vegetables!
Practical TipsTo Increasing Your Fruit Intake Keep a bowl of fruit on the counter Cut up fruit and pack individually for convenience Buy fresh fruits in season when they are at their peak ripeness Buy locally by checking out local farmer’s markets Buy convenience! Cut up fruits without added sugars. Try dried fruits like raisins. A little goes a long way
Practical TipsTo Increasing Your Vegetable Intake Buy fresh vegetables in season (Save money and taste great!) Frozen vegetables (steam in the bag) are quick and easy and just as nutritious Buy convenience! Pre-washed salad, mini carrots, grape tomatoes Use the microwave to quickly cook potatoes Buy canned vegetables with no salt added
For Breakfast Top whole grain cereal with fruit Add fruit to whole wheat pancakes/waffles Mix fruit with yogurt Have a glass of 100% juice
For Lunch Take a fresh apple or orange Choose fruits from the salad bar Add a salad If brown bagging lunch, bring individual packed cut up veggies
For Supper Add fruits to tossed salad Plan meals with vegetables as the main dish Shred carrots or zucchini into meat loaf, casseroles, muffins and breads Include chopped vegetables into pasta sauces (tomatoes, green peppers, onions) Puree potatoes to thicken soups and stew and add flavor Grill vegetable kabobs for barbeque’s
For Dessert Have baked apples Grill fruit in the summer Add fruit on top of your favorite frozen yogurt Dip strawberries in chocolate syrup as a treat
Recommendations for a Healthy Lifestyle Choose more nutrient rich foods like fruits, vegetable and whole grains at meals and snacks Be physically active Reduce and minimize stress Get adequate sleep