eating healthy: fruits and vegetables. did you know? what is the fruit or vegetable consumed most by...
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Eating Healthy:Fruits and Vegetables
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Did You Know?
• What is the fruit or vegetable consumed most by Americans?
• Some common “vegetables” are actually fruits. How many can you name?
• Which fruit typically contains more than 200 seeds?
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Why does what we eat matter?• Heart disease and stroke are two of the leading
causes of death for Americans.
• Eating an overall healthy diet reduces many of the controllable risk factors for these diseases.
• Consuming the ideal amounts of healthier foods may be the single most important thing you can do to lower your risk.
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Guideposts for Healthy Eating• Eat plenty of fruits and vegetables.
• Choose fiber-rich whole grains.
• Eat fish, especially those with omega-3 fatty acids.
• Limit sodium and added sugars.
• Choose fats wisely.
• Eat nuts, seeds and legumes.
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Fruits and Vegetables
• Try to eat 4-5 servings of each per day.
• Fruits and vegetables are typically high in vitamins, minerals and fiber, and low in calories, saturated fat and sodium.
• Their fiber and water content can help you feel full which may help with weight management.
• Add a serving or two of fruits and vegetables to every meal and snack.
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What’s a Serving?
1 medium fruit (about the size of a baseball)
1 cup raw leafy vegetable
½ cup fresh, canned or frozen vegetable or fruit
½ cup 100% juice
¼ cup dried fruit
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Choose Foods Wisely
• Fresh, frozen, canned and dried fruits and vegetables can all be healthy choices, but watch for sugary syrups and salty sauces.
• Compare food labels and choose items with the lowest amounts of sodium, added sugars and saturated fat, and no trans fat.
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Tips for Eating MoreFruits and Vegetables• Add extra veggies to rice, soups, sandwiches, omelets
and other dishes.
• Try a meatless meal once a week.
• Keep frozen and canned fruits and vegetables on hand for a quick meal or snack.
• Make adding fruits and veggies to meals a snap by cutting them up and keeping them in the fridge. They’ll also be handy for snacking!
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Tips for Eating MoreFruits and Vegetables
• Top yogurt, oatmeal and cereal with berries or sliced fruit.
• Eat the rainbow: Choose a variety of fruits and vegetables of many different colors.
• Keep a bowl of whole fruit handy on the desk, table or countertop.
• Enjoy fruit for dessert most days and limit traditional desserts to special occasions.
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Seasonal Produce
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• Buy during harvest season
• Buy in bulk
• Shop the farmers’ market
• Grow your own
• Freeze fresh produce to use later
• Store fresh produce properly
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Stretch Your Produce
• Don’t wash, cut or peel until you’re ready to eat.
• Refrigerate cut or peeled produce.
• Keep fridge temperature at 40º F or below.
• Store vegetables and fruits separately, if possible.
• Keep away from sunlight, heat and moisture.
• Ripen in a paper bag, then move to the fridge.
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Healthier Preparation Methods
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• Baking
• Blanching
• Boiling
• Braising
• Broiling
• Grilling
• Poaching
• Roasting
• Sautéing
• Steaming
• Stir-frying
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Cooking Tips
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• Instead of seasonings and sauces with a lot of sodium, use herbs, spices, vinegars, peppers, garlic and citrus to enhance flavor.
• Use healthier oils.
• Drain and rinse canned vegetables and beans.
• Don’t overcook.
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Look for the Heart-Check Mark
The Heart-Check mark on food packaging helps you find foods that can be part of an overall healthy diet.
For more information about the program, nutrition requirements and a list of certified products, visit heartcheck.org.
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Find recipes and more information at
heart.org/HealthyLiving
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