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An Apple a Day is Not Enough
1. An Apple a Day is Not Enough
The How’s and Why’s To Increasing Your Fruit and Vegetable Intake
Karina Wittmann, LRD
2. 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
3. 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
4. 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
6. How much do I need?
Fruit
Women: 1 ½ - 2 cups daily
Men: 2 cups daily
Vegetables
Women: 2 – 2 ½ cups daily
Men: 2 ½ - 3 cups daily
7. How much is that?
Fruits
1 cup= ½ cup=
2 ½” diameter apple 4 oz. applesauce
8” banana 16 seedless grapes
1 medium grapefruit 4 oz. fruit cocktail
1 large orange 6 melon balls
2 large plums 2” peach
8 strawberries 4 oz. 100% fruit juice
8 oz. 100% fruit juice
8. How much is that?
Vegetables
1 cup= ½ cup =
1 cup chopped broccoli florets 1 cup raw leafy greens
2 cups raw leafy greens 2 ¼” tomato
12 baby carrots 1 small pepper
2 ¼” diameter sweet potato ½ cup cooked or raw diced or
1 8” ear of corn sliced vegetables
2 11” stalks of celery
11. 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
12. 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.
13. 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.
14. 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
15. 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!
16. Practical Tips
To 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
17. Practical Tips
To 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
18. 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
19. 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
20. 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
21. 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
22. 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