1. HOW TO EAT
MORE FRUITS
&
VEGETABLES
Presented by Kaylene Buteau, MS

2. Agenda
 Food group basics
Tips for success
Staying “in-check” and on track

3. Focus on Fruits
Keep visible reminders
For ease of access have a bowl of fruit on
the table, counter, or in the refrigerator
Buy fresh fruits in season
Eat a variety
Dried, frozen, canned (in water or 100%
juice)
Don’t forget fiber!
Make most of your choices whole or cut-up
fruit rather than juice
Source: USDA www.ChooseMyPlate.gov

4. Focus on Fruits (cont’d)
Include a fruit at every meal
Breakfast: cereal topper, fruit juice, or
fruit mixed with fat-free/low-fat yogurt
Lunch: pack a tangerine, banana,
grapes, or choose fruits from a salad bar
Dinner: add crushed pineapple to
coleslaw, or include orange sections,
dried cranberries, or grapes in a tossed
salad
Snack on dried fruits in between meals
Source: USDA www.ChooseMyPlate.gov

5. Vegetables
Buy fresh vegetables in season
Stock up on frozen vegetables for quick
and easy cooking in the microwave
Buy vegetables that are easy to prepare
Vary your veggies
Eat them raw, steamed, or sautéed
Look for vegetables with:
More potassium
Limit extra sauces and seasonings
Reduced sodium in canned items
Source: USDA www.ChooseMyPlate.gov

6. Vegetables (cont’d)
Plan some meals around a vegetable main dish
Stir-fry, soups, salads, etc.
Include chopped vegetables into pasta sauce,
lasagna, meatloaf, casseroles, quick breads, or
muffins
Grill vegetable kabobs
Order a veggie pizza and ask for extra veggies!
Decorate plates or serving dishes with colorful
vegetables slices
Keep a bowl of cut-up vegetables in a see
through container in the refrigerator
Source: USDA www.ChooseMyPlate.gov

7. Make ½ your grains whole Make simple switches
 Substitute whole-grain products for refined-grain
 100% whole-wheat breads or bagels, or brown rice
 Include whole grains in your snacks
 Popcorn (with little or no added salt or butter)
 100% whole-wheat or rye crackers
 Try whole-wheat versions of your favorite foods:
 Brown rice in your stir fry
 Whole-wheat pasta in your lasagna
 Brown rice stuffing in baked green peppers or tomatoes
 Whole-wheat macaroni in mac-n-cheese
Source: USDA www.ChooseMyPlate.gov

8. Whole grains (cont’d)
Bake up some whole-grain goodness
 Substitute buckwheat, millet, or oat flour in pancake,
waffle, muffin, or other flour-based recipes
 Cook extra bulgur or barley and freeze half for later as a
quick side dish
Check the labels:
 Good sources of fiber contain 10%-19% of the Daily
Value; Excellent sources contain 20% or more!
 Read the ingredients list and choose products that
name a whole-grain ingredient first on the list
 Whole wheat, brown rice, bulgur, buckwheat,
oatmeal, whole-grain cornmeal, whole oats, whole
rye, or wild rice
Source: USDA www.ChooseMyPlate.gov

9. The Power of Protein
Increased satiety
Contains amino acids for muscle repair
Portion size:
Use the palm of your hand (without
fingers) and the thickness of your palm
Foods packed with protein
Lean meats: skinless poultry, fish and
seafood, lean cuts of beef or pork, eggs
Low-fat or fat free dairy products
Plant sources of protein: legumes, nuts, &
seeds

10. The Facts on Fats
 Choose monounsaturated &
polyunsaturated fats
Limit saturated and trans fats
Omega-3 fatty acids
Important for absorbing fat soluble vitamins
Healthy Fats
Fish and fish oil
Olive and canola oils
Flaxseeds and flax oil
Nuts and seeds

11. Eating & ExerciseDon’t exercise on an empty stomach
Protein For muscle repair
Carbohydrates  For glycogen replacement
Eat within 30 minutes before and after
exercise
for best results
100-150 calories
8 oz lowfat milk
Hard-boiled egg or nut butter & whole
grain crackers
Half a turkey sandwich
Yogurt or string cheese & fruit
Energy bar with at least 5g protein

12. Moderation
Don’t eliminate foods from your diet
Substitute a healthier option MOST of the time
Have them in moderation
Baked goods
Fatty meats
Whole dairy products
Butter and margarine
Sodas, energy drinks, sports drinks, fruit
drinks, alcoholic beverages

13. Moderation
Don’t eliminate foods from your diet
Substitute a healthier option MOST of the time
Have them in moderation
Baked goods
Fatty meats
Whole dairy products
Butter and margarine
Sodas, energy drinks, sports drinks, fruit
drinks, alcoholic beverages

14. Keys to Success
Eat breakfast within an hour of waking up
Focus on fruits and vegetables
Make half of your grains whole
Keep protein as your “side” dish
Go lean with protein
Try tracking it!
Use whichever type fits into your
lifestyle: paper journal or web journal
 www.myfooddiary.com
 www.fitday.com
 www.mypyramid.gov
 http://www.livestrong.com/myplate/