An Apple a Day is Not EnoughThe How’s and Why’s To Increasing Your Fruit and Vegetable Intake

Karina Wittmann, LRD

Why?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

Health Benefits for Increasing Fruit Health Benefits for Increasing Fruit and Vegetable Intakeand 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

When?When?

Base your meal plans around your fruits and vegetables versus meatPortion your plateTwo servings of vegetables at lunch and

supper Fruits and vegetables also make great

snacks

Portion your PlatePortion your Plate

How much do I need?How much do I need?

FruitWomen: 1 ½ - 2 cups dailyMen: 2 cups daily

VegetablesWomen: 2 – 2 ½ cups dailyMen: 2 ½ - 3 cups daily

How much is that?How much is that?

Fruits1 cup=2 ½” diameter apple8” banana1 medium grapefruit1 large orange2 large plums8 strawberries8 oz. 100% fruit juice

½ cup=4 oz. applesauce16 seedless grapes4 oz. fruit cocktail6 melon balls2” peach4 oz. 100% fruit juice

How much is that?How much is that?

Vegetables1 cup=1 cup chopped broccoli florets2 cups raw leafy greens12 baby carrots2 ¼” diameter sweet potato1 8” ear of corn2 11” stalks of celery

½ cup =1 cup raw leafy greens2 ¼” tomato1 small pepper½ cup cooked or raw diced or

sliced vegetables

What?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

NutrientsNutrients

PotassiumPotassium

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

Folate & Folic AcidFolate & 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.

Vitamin AVitamin 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.

Vitamin CVitamin 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

FiberFiber

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!

Practical Tips Practical Tips To Increasing Your Fruit IntakeTo 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

Practical Tips Practical Tips To Increasing Your Vegetable IntakeTo 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

For BreakfastFor Breakfast

Top whole grain cereal with fruitAdd fruit to whole wheat

pancakes/wafflesMix fruit with yogurtHave a glass of 100% juice

For LunchFor 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

For SupperFor 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

For DessertFor Dessert

Have baked apples Grill fruit in the summerAdd fruit on top of your favorite

frozen yogurtDip strawberries in chocolate syrup as

a treat

Recommendations for a Recommendations for a Healthy LifestyleHealthy Lifestyle

Choose more nutrient rich foods like fruits, vegetable and whole grains at meals and snacks

Be physically activeReduce and minimize stressGet adequate sleep

Questions?Questions?