The purpose of this presentation is to help you meet the Love Your Life June 2012 Nutrition Challenge:Eat a minimum of two different fruits or vegetables at every meal: breakfast, lunch and dinner
Successful completion of thiseducational session can earn 5 Love Your Life points. Select this completed wellness activity at www.WellSteps.com/welcome by June 30, 2012.
After completing this module, participants will be able to: Know the benefits of consuming fruits and vegetables. Know how much fruits and vegetables men and women require every day. Learn ideas on how to incorporate fruits and vegetables at each meal.
May reduce the risk for heart disease May protect against certain types of cancers May reduce the risk of obesity May reduce the risk of type 2 diabetes May lower blood pressure May reduce the risk of developing kidney stones May help decrease bone loss http://www.choosemyplate.gov/food-groups/fruits-why.html
These amounts are for less active people. Visitwww.fruitsandveggiesmatter.gov to see the amounts needed by more active people.
Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Make one-quarter of your plate fruits. http://www.choosemyplate.gov/food-groups/fruits.html#
1 banana 1 small apple ½ cup raw fruit 1 large orange ½ cup berries or grapes 1 cup of 100% fruit juice ½ cup of dried fruitwww.cookinglight.com
Vegetablesmay be fresh, canned, or frozen, and may be whole, cut-up, or pureed. Make one-quarter of your plate vegetables. http://www.choosemyplate.gov/food-groups/fruits.html#
½ cup raw vegetables 1 cup leafy greens ½ cup cooked squash ½ large sweet potato www.cookinglight.com
Eat a minimum of two different fruits or vegetables at every meal: breakfast, lunch and dinnerThe following slides offer some exciting ideas to help you meet this challenge.
Whole wheat or buckwheat pancakes served with blueberries and strawberries. Add peppers, onion, spinach, broccoli, mushroom, tomatoes, or shredded carrots to a morning omelet. Whole grain cereal with skim milk, topped with walnuts, blueberries and strawberries or raspberries. Make a smoothie with fruit, low-fat yogurt, and ice. www.rd411.com
Whole grain tortilla wrap with sliced lean meat, tomatoes, and avocado. Top a whole wheat pizza crust with mushrooms, peppers, onions, or pineapple. Whole grain bread/roll with deli ham, tomatoes, cucumbers and spinach. Add some extra mixed vegetables to soup. Add celery, onions, carrots, or peppers to meat loaf. Add apples, grapes, and raisins to chicken salad. www.rd411.com
Whole grain pasta and spaghetti sauce with grilled chicken (or other healthy meat choice), and a green leafy salad, with chopped tomatoes, and/or other vegetable. Brown or wild rice with a meat of your choice, grilled/steamed asparagus or broccoli, and sliced red bell peppers. Baked/grilled small red potatoes with baked/grilled salmon, steamed carrots and peas, or other vegetables. Add layers of spinach and eggplant to lasagna. End the meal with a fruit salad dessert. www.rd411.com
Top a baked potato with salsa Replace half of the oil in a recipe with applesauce Slice a sweet potato, toss with a little olive oil, season as you wish, and bake to make sweet potato chips Add mandarin oranges or diced pears when making Jell-O® salad Mix dried fruit with almonds Stir fresh fruit and granola into yogurt Use broccoli or diced pepper in macaroni and cheese Blend cooked cauliflower into mashed potatoeswww.rd411.com
Choose fruit sorbet instead of ice cream Enjoy a baked apple stuffed with raisins and topped with a drizzle of caramel sauce Dip strawberries in chocolate syrup and top with low-fat whipped cream Roast pears with honey and a sprinkling of ginger www.rd411.com
Buy what’s in season; utilize the farmers’ market Shop sales Buy small quantities of fresh produce frequently, so there is less waste with spoiled fruit and vegetables Keep it simple: pre-cut, pre-washed, etc. Plant your own garden Join a CSA http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet9SmartShopping.pdf
Plan and cook smart: Prepare and freeze vegetable soups, stews, or other dishes in advance. This saves time and money. Add leftover vegetables to casseroles or blend them to make soup. Overripe fruit is great for smoothies or baking. Stick to your list, so you don’t overspend on items such as snacks, so you have enough money for vegetables and fruits. Try canned (low sodium or no ‘salt added’) and frozen. Stock up when items are on sale. Buy store brands since those are generally cheaper than name brand. http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet9SmartShopping.pdf