An Apple A Day Is Not Enough

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An Apple A Day Is Not Enough

  1. 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. 2. Why? <ul><li>American Cancer Society recommends at least 5 servings of fruits and vegetables per day to less risk of certain cancers </li></ul><ul><li>Past Promotions: </li></ul><ul><ul><li>5 a day </li></ul></ul><ul><ul><li>Fruits and Veggies More Matters </li></ul></ul><ul><ul><li>Move More Eat Smarter </li></ul></ul><ul><li>Rainbow of color provides different vitamins and minerals </li></ul>
  3. 3. Health Benefits for Increasing Fruit and Vegetable Intake <ul><li>May reduce risk for stroke and cardiovascular disease </li></ul><ul><li>May reduce risk for type 2 diabetes </li></ul><ul><li>May reduce certain types of cancers </li></ul><ul><li>Fruits and vegetables are lower in calories per cup than other foods and do not contain fat or cholesterol </li></ul>
  4. 4. When? <ul><li>Base your meal plans around your fruits and vegetables versus meat </li></ul><ul><ul><li>Portion your plate </li></ul></ul><ul><ul><li>Two servings of vegetables at lunch and supper </li></ul></ul><ul><li>Fruits and vegetables also make great snacks </li></ul>
  5. 5. Portion your Plate
  6. 6. How much do I need? <ul><li>Fruit </li></ul><ul><li>Women: 1 ½ - 2 cups daily </li></ul><ul><li>Men: 2 cups daily </li></ul><ul><li>Vegetables </li></ul><ul><li>Women: 2 – 2 ½ cups daily </li></ul><ul><li>Men: 2 ½ - 3 cups daily </li></ul>
  7. 7. How much is that? <ul><li>Fruits </li></ul><ul><li>1 cup= </li></ul><ul><li>2 ½” diameter apple </li></ul><ul><li>8” banana </li></ul><ul><li>1 medium grapefruit </li></ul><ul><li>1 large orange </li></ul><ul><li>2 large plums </li></ul><ul><li>8 strawberries </li></ul><ul><li>8 oz. 100% fruit juice </li></ul><ul><li>½ cup= </li></ul><ul><li>4 oz. applesauce </li></ul><ul><li>16 seedless grapes </li></ul><ul><li>4 oz. fruit cocktail </li></ul><ul><li>6 melon balls </li></ul><ul><li>2” peach </li></ul><ul><li>4 oz. 100% fruit juice </li></ul>
  8. 8. How much is that? <ul><li>Vegetables </li></ul><ul><li>1 cup= </li></ul><ul><li>1 cup chopped broccoli florets </li></ul><ul><li>2 cups raw leafy greens </li></ul><ul><li>12 baby carrots </li></ul><ul><li>2 ¼” diameter sweet potato </li></ul><ul><li>1 8” ear of corn </li></ul><ul><li>2 11” stalks of celery </li></ul><ul><li>½ cup = </li></ul><ul><li>1 cup raw leafy greens </li></ul><ul><li>2 ¼” tomato </li></ul><ul><li>1 small pepper </li></ul><ul><li>½ cup cooked or raw diced or sliced vegetables </li></ul>
  9. 9. What? <ul><li>Eat a rainbow of colors </li></ul><ul><ul><li>Red : raspberries, strawberries, red pepper, pomegranate </li></ul></ul><ul><ul><li>Orange : oranges, carrots, sweet potatoes, grapefruit, peaches </li></ul></ul><ul><ul><li>Yellow/white : squash, banana, apples, pears, pineapple </li></ul></ul><ul><ul><li>Green : Romaine lettuce, spinach, broccoli, kiwi, green peppers, asparagus, avocados </li></ul></ul><ul><ul><li>Blue/Purple : Beets, blueberries, blackberries </li></ul></ul>
  10. 10. Nutrients
  11. 11. Potassium <ul><li>Potassium may reduce risk of kidney stones and decrease risk of bone loss </li></ul><ul><li>Helps with muscle contraction </li></ul><ul><li>Helps regulate fluids and mineral balance in and out of cells </li></ul><ul><li>Helps maintain normal blood pressure by blunting the effect of sodium </li></ul>Good sources include: Bananas, oranges, tomatoes, spinach, kidney beans and potatoes, cantaloupe, honeydew, dried fruits
  12. 12. Folate & Folic Acid <ul><li>Helps the body form red blood cells and helps to prevent neural tube defects in unborn babies </li></ul><ul><li>Aids in the prevention of heart disease </li></ul><ul><li>Daily requirement of 400 micrograms per day </li></ul><ul><li>Most cereals, pasta, breads and grain products are now fortified with folic acid, another form of folate </li></ul>Found in dark green leafy vegetables, dried beans and peas and certain fruits such as oranges and strawberries.
  13. 13. Vitamin A <ul><li>Keeps eyes and skin healthy and helps to protect against infections </li></ul>Sources: carrots, squash, pumpkin, tomatoes, peppers, leafy greens, cantaloupe, apricots, mango, pink grapefruit.
  14. 14. Vitamin C <ul><li>Helps heal cuts and wounds and keeps teeth and gums healthy (the key to a healthy immune system) </li></ul><ul><li>Vitamin C aids in iron absorption </li></ul><ul><li>Antioxidant </li></ul>Sources: citrus fruits, kiwi, strawberries, papaya, broccoli, tomatoes, peppers, brussel sprouts and potatoes leafy greens such as spinach
  15. 15. Fiber <ul><li>Helps reduce blood cholesterol levels and may lower risk of heart disease </li></ul><ul><li>Important for proper bowel function (helps reduce constipation and diverticulosis) </li></ul><ul><li>Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories. </li></ul><ul><li>Diets rich in fiber may reduce the risk for certain types of cancers of the mouth, stomach, colon and rectum. </li></ul><ul><li>When increasing the fiber in your diet, be sure to increase fluid consumption as well. </li></ul>Sources: all fruits and vegetables!
  16. 16. Practical Tips To Increasing Your Fruit Intake <ul><li>Keep a bowl of fruit on the counter </li></ul><ul><li>Cut up fruit and pack individually for convenience </li></ul><ul><li>Buy fresh fruits in season when they are at their peak ripeness </li></ul><ul><li>Buy locally by checking out local farmer’s markets </li></ul><ul><li>Buy convenience! Cut up fruits without added sugars. </li></ul><ul><li>Try dried fruits like raisins. A little goes a long way </li></ul>
  17. 17. Practical Tips To Increasing Your Vegetable Intake <ul><li>Buy fresh vegetables in season (Save money and taste great!) </li></ul><ul><li>Frozen vegetables (steam in the bag) are quick and easy and just as nutritious </li></ul><ul><li>Buy convenience! Pre-washed salad, mini carrots, grape tomatoes </li></ul><ul><li>Use the microwave to quickly cook potatoes </li></ul><ul><li>Buy canned vegetables with no salt added </li></ul>
  18. 18. For Breakfast <ul><li>Top whole grain cereal with fruit </li></ul><ul><li>Add fruit to whole wheat pancakes/waffles </li></ul><ul><li>Mix fruit with yogurt </li></ul><ul><li>Have a glass of 100% juice </li></ul>
  19. 19. For Lunch <ul><li>Take a fresh apple or orange </li></ul><ul><li>Choose fruits from the salad bar </li></ul><ul><li>Add a salad </li></ul><ul><li>If brown bagging lunch, bring individual packed cut up veggies </li></ul>
  20. 20. For Supper <ul><li>Add fruits to tossed salad </li></ul><ul><li>Plan meals with vegetables as the main dish </li></ul><ul><li>Shred carrots or zucchini into meat loaf, casseroles, muffins and breads </li></ul><ul><li>Include chopped vegetables into pasta sauces (tomatoes, green peppers, onions) </li></ul><ul><li>Puree potatoes to thicken soups and stew and add flavor </li></ul><ul><li>Grill vegetable kabobs for barbeque’s </li></ul>
  21. 21. For Dessert <ul><li>Have baked apples </li></ul><ul><li>Grill fruit in the summer </li></ul><ul><li>Add fruit on top of your favorite frozen yogurt </li></ul><ul><li>Dip strawberries in chocolate syrup as a treat </li></ul>
  22. 22. Recommendations for a Healthy Lifestyle <ul><li>Choose more nutrient rich foods like fruits, vegetable and whole grains at meals and snacks </li></ul><ul><li>Be physically active </li></ul><ul><li>Reduce and minimize stress </li></ul><ul><li>Get adequate sleep </li></ul>
  23. 23. Questions?

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