an apple a day is not enough
TRANSCRIPT
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?