2. 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

3. Successful completion of this
educational session can earn
5 Love Your Life points.
Select this completed wellness activity
at www.WellSteps.com/welcome by June 30, 2012.

4. 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.

5.  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

6. These amounts are for less active people. Visit
www.fruitsandveggiesmatter.gov to see the amounts needed by more
active people.

7.  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#

8. 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 fruit
www.cookinglight.com

9.  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#

10.  ½ cup raw vegetables
 1 cup leafy greens
 ½ cup cooked squash
 ½ large sweet potato
www.cookinglight.com

11. Eat a minimum of two different fruits or
vegetables at every meal:
breakfast, lunch and dinner
The following slides offer some exciting ideas
to help you meet this challenge.

12.  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

13.  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

14.  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

15.  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 potatoes
www.rd411.com

16.  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

17.  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

18.  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

19.  http://www.fruitsandveggiesmatter.gov/downl
oads/Stretch_FV_Budget.pdf
 www.rd411.com