Topics of Discussion• The No-Excuses Appeal of Fruits & Veggies -- Excuses vs. Excuse Busters• Easy Ways to Eat 5 Fruits & Veggies Each Day -- Tips and Tricks to eating 5 a Day• Healthy Snack List -- Crunchy, Sweet, Salty, Creamy• Glorious Greens
The No-Excuses Appeal of Fruits and VeggiesExcuse #1: Excuse-Buster #1:• Buying Fruits & Veggies are • Buy them in-season & fresh. costly & spoil too quickly… They will be cheaper & at their peak of flavor full of vitamins and minerals. • Buy both ripe and unripe items so you have some for immediate eating while the others are ripening • Keep them on the top shelf of the fridge, on the kitchen counter so you see them.
Check Your Reasons at the DoorExcuse #2: Excuse-Buster #2:• They take too long to • Select the already sliced prepare. varieties. Eat them in snack form or toss in a salad. • Stock up on frozen/canned. These are simple to prepare & offer similar nutritional value. • Wash, slice, & dice -- store in a clear container in the front of your fridge where you can see & grab on a daily basis.
No More ExcusesExcuse #3: Excuse Buster #3:• Fresh fruits and veggies • Wash produce with warm contain harmful pesticides. water. Scrub well with a dish brush. • Discard the dirt from the outer leaves of leafy veggies such as lettuce & cabbage. • Peel & cook quickly (steam or stir-fry) so as not to loose too many nutrients.
It’s important to eat 5 a dayExcuse #4: Excuse Buster #4: • The longer & hotter you• Vitamins are easily lost cook, the more nutrients when you cook fruits & you lose. You could also veggies. eat some of them raw. • Cook only until crisp & tender “al dente” (steam). • Use little water to reduce the dissolving vitamins. • Use big pieces rather than small to minimize the surface area exposed to air.
Tips and TricksEasy Ways to Eat 5Fruits & Veggies a Day • Add fruit to your cereal, oatmeal, waffles, pa ncakes. • Create your own flavors with plain yogurt & various combinations of fresh fruit. • Use chunky salsa as a snack dip and sandwich dressing. • Add frozen veggies to pasta dishes.
More Tips & TricksEasy Ways to Eat 5Fruits & Veggies a Day • Make extra veggies & store them for another meal. • Add your own beans & vegetables to your soups. • Load extra veggies on your thin crusted pizza. • Try berries, melons, dates for naturally sweet dessert.
One serving is lessthan you might think One serving equals: 1 medium piece of fruit ½ cup fruit (raw, canned or frozen) ½ cup cooked veggies (canned or frozen) 1 cup raw veggies ¼ cup dried fruit ½ cup cooked peas or beans
Other ideas:Combine Fruit withmain meal courses • Raisins, apples, tangerines add sweet & crunchiness to a salad. • Apples complement pork. • Pineapple is great with shrimp and fish. • Orange slices are perfect with chicken.
Glorious Greens• Green vegetables are the foods most missing in modern diets. Learning to cook and eat greens is essential to creating health.• When you nourish yourself with greens, you will naturally crowd out the foods that make you sick.• Greens help build your internal rainforest and strengthen the blood and respiratory system.
Some of the benefits of eating dark leafy greens• Blood purification• Cancer prevention• Improved circulation• Strengthened immune system
Some of the benefits of eating dark leafy greens• Promotion of healthy intestinal flora• Promotion of subtle, light & flexible energy• Lifted spirit & elimination of depression• Improved liver, gall bladder & kidney function• Cleared congestion
There are so manygreens to choose from • Broccoli or BroccoliniFind greens that you • Bok Choylove and eat them • Napa or Green Cabbageoften. Be adventurous • Kaleand try greens thatyou’ve never heard of • Collard or Mustard Greensbefore. • Dandelion • Arugula, Endive, Chicory • Lettuce or Mesclun • Spinach • Swiss Chard • Broccoli Rabe
There are many ways • Raw salad is refreshing, cooling andto prepare greens supplies live enzymes.Raw • Steaming makes greens more fibrousSteamed and tight, which is great for peopleBoiled who are trying to lose weight.Sautéed in oilSautéed in water • Boiling makes greens plump and relaxed. Boil for under a minute so that the nutrients in the greens do not get lost in the water. • You can also drink the cooking water as a health-giving broth or tea if you’re using organic greens.