The document discusses the importance of increasing fruit and vegetable intake for better health. It recommends consuming at least 5 servings of fruits and vegetables per day to reduce risks of certain cancers, stroke, diabetes and more. It provides tips on how to incorporate more fruits and vegetables into meals and snacks through the day by including them at breakfast, lunch, dinner and as snacks. A variety of colorful fruits and vegetables are recommended to obtain different vitamins and minerals for overall health.

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

5. Portion your Plate

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= 2 ½” diameter apple 8” banana 1 medium grapefruit 1 large orange 2 large plums 8 strawberries 8 oz. 100% fruit juice ½ cup= 4 oz. applesauce 16 seedless grapes 4 oz. fruit cocktail 6 melon balls 2” peach 4 oz. 100% fruit juice

8. How much is that? Vegetables 1 cup= 1 cup chopped broccoli florets 2 cups raw leafy greens 12 baby carrots 2 ¼” diameter sweet potato 1 8” ear of corn 2 11” stalks of celery ½ cup = 1 cup raw leafy greens 2 ¼” tomato 1 small pepper ½ cup cooked or raw diced or sliced vegetables

9. What? Eat a rainbow of colors Red : raspberries, strawberries, red pepper, pomegranate Orange : oranges, carrots, sweet potatoes, grapefruit, peaches Yellow/white : squash, banana, apples, pears, pineapple Green : Romaine lettuce, spinach, broccoli, kiwi, green peppers, asparagus, avocados Blue/Purple : Beets, blueberries, blackberries

10. Nutrients

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

23. Questions?