Fruits and Vegetables

Project Sponsors

USDA Supplemental Nutrition Assistance Program Education (SNAP-Ed)

Department of Nutrition Sciences, Drexel University

School District of Philadelphia

Benefits of fruits and vegetables Eating a diet rich in vegetables and fruits may: Reduce risk for heart disease Protect against certain types of cancers Reduce risk of obesity and Type 2 diabetes Lower blood pressure Reduce the risk of developing kidney stones Decrease bone loss Lower calorie intake

What’s inside that makes them great?

Phytonutrients…What’s that?

PHYTONUTRIENT SOURCE

Beta-Carotene Carrots, pumpkins, sweet potato, cantaloupe

Flavonoids Oranges, grapefruit, lemon

Lycopene Tomatoes, red peppers, watermelon

Lutein Collard greens, kale, spinach, broccoli

Anthocyanidins Blueberries, blackberries, plums, red potatoes

Allyl Sulfides Garlic, onions, chives

MyPlate Guidelines Fruits Focus on whole fruits Enjoy fruit with meals, as

snacks, or as a dessert

Vegetables Vary your veggies Prepared in healthful ways:

steamed, sautéed, roasted, or raw

Include dark green, red, and orange choices

Make ½ your plate fruits and vegetables!

What’s in the vegetable group? Any vegetable or 100%

vegetable juice Raw, cooked, fresh, frozen,

canned, or dried/ dehydrated

Whole, cut-up, or mashed

Vegetables are organized into 5 subgroups, based on their nutrient content Dark green Starchy Red and orange Beans and peas Other

What counts as a serving? • 2½ cups every day • What counts as a cup?

• 1 cup of raw or cooked vegetables • 1 cup of 100% vegetable juice • 2 cups of leafy salad greens

How to add more veggies?

Buy fresh in season Stock up on frozen Pre-cut and washed Vary your veggies Raw and cooked Rainbow of colors

What’s in the fruit group? Any fruit or 100% fruit juice Fresh, canned, frozen, or dried Whole, cut-up, or pureed

What counts as a serving?

• 2 cups every day • What counts as a cup?

• 1 cup of raw or cooked fruit • 1 cup of 100% fruit juice • ½ cup of dried fruit

How to add more fruits?

Keep visible reminders Refrigerate cut-up fruit Buy fruits in season Buy fruit in all forms Convenience fruits Choose whole fruits Vary your choices

Activity

Summary Fruits and vegetables Low in fat, sodium, and calories Fit into your healthy eating style Sources of many essential nutrients

Choose a variety of vegetables and whole fruits for a healthy eating style to last you a lifetime

Questions