healthy living a-z health benefits of fruits and vegetables

2009 Oklahoma Cooperative Extension Service

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Healthy Living A-ZHealthy Living A-ZHealth Benefits ofHealth Benefits of

Fruits and VegetablesFruits and VegetablesNameNameTitleTitle

CountyCounty

Benefits of produceBenefits of produce• ColorfulColorful• FlavorfulFlavorful• NutritiousNutritious• Vitamins, minerals, & fiberVitamins, minerals, & fiber• Low in fat & sodium (unless Low in fat & sodium (unless

added during cooking) added during cooking)


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Benefits of produceBenefits of produce• Diets high in fruits & Diets high in fruits &

vegetables are associated with vegetables are associated with decreased risk for chronic decreased risk for chronic diseasesdiseases• Including stroke, other Including stroke, other

cardiovascular diseases, cardiovascular diseases, some cancerssome cancers


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Benefits of produceBenefits of produce• Help with weight managementHelp with weight management

—low energy density (few —low energy density (few calories relative to volume)calories relative to volume)• Eat as part of reduced-calorie Eat as part of reduced-calorie

dietsdiets


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How do Oklahomans How do Oklahomans do?do?

• Nearly 85% of us Nearly 85% of us don’t eat enoughdon’t eat enough

• People who don't People who don't eat recommended eat recommended daily amounts have daily amounts have higher rates of higher rates of obesity than those obesity than those who dowho do


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No more 5-a-Day—more No more 5-a-Day—more now recommendednow recommended

• 4-1/2 cups (9 servings) of fruits 4-1/2 cups (9 servings) of fruits & vegetables recommended/day & vegetables recommended/day for reference 2,000-calorie levelfor reference 2,000-calorie level• Higher or lower amounts Higher or lower amounts

depending on daily calorie depending on daily calorie intakeintake•5/day for 1,200 calories5/day for 1,200 calories•13/day for 3,200 calories13/day for 3,200 calories


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Show of hands of those Show of hands of those who ate the who ate the

recommended amount recommended amount yesterday?yesterday?


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Vegetable subgroupsVegetable subgroups• In vegetable group, weekly In vegetable group, weekly

intake of specific amounts intake of specific amounts from each of 5 vegetable from each of 5 vegetable subgroupssubgroups• Each subgroup provides Each subgroup provides

different array of nutrientsdifferent array of nutrients


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Vegetable subgroups at Vegetable subgroups at reference 2,000 calorie reference 2,000 calorie

recommendationsrecommendations• Dark green vegetables: 3 Dark green vegetables: 3

cups/week cups/week • Orange vegetables: 2 cups/week Orange vegetables: 2 cups/week • Legumes (dry beans): 3 Legumes (dry beans): 3

cups/week cups/week • Starchy vegetables: 3 cups/week Starchy vegetables: 3 cups/week • Other vegetables: 6½ cups/week Other vegetables: 6½ cups/week


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What makes produce What makes produce healthful?healthful?

• Fiber:Fiber: Diets rich in dietary fiber Diets rich in dietary fiber have been shown to have a number have been shown to have a number of beneficial effects including colon of beneficial effects including colon health & decreased risk of coronary health & decreased risk of coronary heart disease. heart disease.

• Folate:Folate: Adequate folate may reduce Adequate folate may reduce a woman’s risk of having a child a woman’s risk of having a child with a brain or spinal cord defect & with a brain or spinal cord defect & reduce risk of heart disease.reduce risk of heart disease.


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Produce provides:Produce provides:• Iron: Iron: Needed for healthy blood Needed for healthy blood

& normal functioning of all cells& normal functioning of all cells• Magnesium:Magnesium: For healthy bones For healthy bones

& is involved with more than & is involved with more than 300 body enzymes300 body enzymes• Inadequate levels may result Inadequate levels may result

in muscle cramps & high in muscle cramps & high blood pressureblood pressure


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Produce provides Produce provides potassiumpotassium

• Low intake raises risk of high Low intake raises risk of high blood pressureblood pressure

• High intake lowers risk of high High intake lowers risk of high blood pressureblood pressure


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Produce providesProduce provides• Beta-caroteneBeta-carotene (vitamin A): Keeps (vitamin A): Keeps

eyes & skin healthy & helps protect eyes & skin healthy & helps protect against infectionsagainst infections

• Vitamin C:Vitamin C: Helps heal cuts & wounds, Helps heal cuts & wounds, keeps teeth & gums healthykeeps teeth & gums healthy

• Both are antioxidants & protect Both are antioxidants & protect against free radical damage which against free radical damage which can lead to some types of cancer, can lead to some types of cancer, high levels of LDLs, & speed the high levels of LDLs, & speed the formation of artery-clogging plaqueformation of artery-clogging plaque


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Produce & Produce & phytochemicalsphytochemicals

• Natural plant compoundsNatural plant compounds• Hundreds existHundreds exist• Research is just beginningResearch is just beginning• Different produce have different types Different produce have different types

• Fruits & vegetables both contain themFruits & vegetables both contain them• In food: may give flavor &/or colorIn food: may give flavor &/or color• In the body: physiological effects In the body: physiological effects

including reducing risk of cancer & including reducing risk of cancer & heart diseaseheart disease


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What produce is low in: What produce is low in: fatfat

• High fat intake increases risk of High fat intake increases risk of heart disease, cancer, obesityheart disease, cancer, obesity

• Indirectly increases risk of diabetes Indirectly increases risk of diabetes & high blood pressure& high blood pressure

• Cook without adding fats (butter, Cook without adding fats (butter, margarine, cheese, fatty meats, oil, margarine, cheese, fatty meats, oil, shortening, lard), or by using shortening, lard), or by using cooking methods that add fat to cooking methods that add fat to food (frying)food (frying)

What produce does not What produce does not have much of: have much of: sodiumsodium

• High sodium intake raises:High sodium intake raises:• Risk of high blood pressure for Risk of high blood pressure for

somesome• Calcium & bone lossCalcium & bone loss

• To keep sodium low limit added salt To keep sodium low limit added salt during cooking & at the table (taste during cooking & at the table (taste food before salting), choose no-food before salting), choose no-sodium/salt-added canned sodium/salt-added canned vegetables, use less cheese & other vegetables, use less cheese & other salty foodssalty foods


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Why not just take a Why not just take a vitamin/mineral pill?vitamin/mineral pill?

• Nutrients should come primarily Nutrients should come primarily from foodsfrom foods• Food contains vitamins & Food contains vitamins &

minerals often found in minerals often found in supplements & other naturally supplements & other naturally occurring substances that may occurring substances that may help protect you from chronic help protect you from chronic diseasesdiseases


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Food versus Food versus SupplementsSupplements

• Isolated supplements not more Isolated supplements not more beneficial than foodbeneficial than food

• Beneficial effects may not be Beneficial effects may not be seen with an isolated seen with an isolated supplementsupplement

• Isolated supplement may be Isolated supplement may be harmfulharmful


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Advice For TodayAdvice For Today• Eat a wide variety of fruits & Eat a wide variety of fruits &

vegetables every day to get vegetables every day to get the vitamins, minerals, fiber & the vitamins, minerals, fiber & phytochemicals these foods phytochemicals these foods containcontain

Top 10 reasons to eat Top 10 reasons to eat more fruits & veggiesmore fruits & veggies

10. Add color, texture & appeal 10. Add color, texture & appeal to your plateto your plate


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10 reasons to eat more 10 reasons to eat more fruits & veggiesfruits & veggies

9. Convenient & nutritious 9. Convenient & nutritious in any form—fresh, in any form—fresh, frozen, canned, dried, frozen, canned, dried, 100% juice100% juice

8. Fiber in fruits & veggies 8. Fiber in fruits & veggies helps fill you up & keeps helps fill you up & keeps your digestive system your digestive system working wellworking well


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7. Naturally low in calories7. Naturally low in calories6. May reduce your risk of many 6. May reduce your risk of many

diseases, including heart diseases, including heart disease, high blood pressure & disease, high blood pressure & some cancerssome cancers

5. Vitamins & minerals: rich in the 5. Vitamins & minerals: rich in the vitamins & minerals that help vitamins & minerals that help you feel healthy & energizedyou feel healthy & energized


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4. Variety—available 4. Variety—available in almost infinite in almost infinite variety…there’s variety…there’s always something always something new or a new way to new or a new way to try an old favorite!try an old favorite!

3. Quick, natural 3. Quick, natural snacks: easy to grab snacks: easy to grab for snacksfor snacks


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2. Fun to eat! Some 2. Fun to eat! Some crunch, some crunch, some squirt, some you squirt, some you peel…some you peel…some you don’t, taste good don’t, taste good hot & cold & hot & cold & some grow right some grow right in your own in your own backyard!backyard!


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The number 1 reason to The number 1 reason to eat more fruits & eat more fruits &

veggies?veggies?1.1. They taste They taste

Great!Great!


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2009 26Oklahoma Cooperative Extension Service

healthy living a-z health benefits of fruits and vegetables

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