Eat Your Fruits and Veggies! By: Jul Sokolowski
Objectives • Benefits of fruits and vegetables • Weight balance • Eye protection • How much should be consumed • Recommended daily cups • Diseases they could protect • Lowering the risk of diseases • vegetable sources • Handy tips for consumption on the go • 50 • Nutrition Label
Benefits • Correct eating habits help balance weight due to lower calories and high fiber. • Large consumptions of fruits and vegetables can reduced risk of: • chronic diseases, heart attacks, stroke, cardiovascular diseases, and certain cancers. • Protects eye damage which include: • cataract • macular
Consuming • To get the amount that's recommended, increased amounts of fruits and vegetables are needed throughout the day. • Depending on your calorie intake, you need to eat about 2 ½ to 6 1/2 cups of fruit and vegetables each day. • Considered as 1 cup from the vegetable group • Example: 1 cup of raw or cooked vegetables or 100% vegetable juice • 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group.
Diseases • Diets rich in Fiber, Folate, Potassium, Vitamin A, and VitaminC help lower the risks of diseases. • Excellent vegetable sources: • navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes • sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice • red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower
Tips For On The Go • Keep fruit out where you can see it. • You will more likely eat it with it sitting out on your counter then stuffed away in your refrigerator. • Try and eat some with every meal. • Try filling half your plate with vegetables or fruit at each meal. • Explore the produce aisle and choose something new. • Variety is the key to a healthy diet. Get out and explore, try some new fruits and vegetables that you never thought about trying. • Try to eat more raw than cooked vegetables. • Try steaming your vegetables, or not thoroughly cooking them. When cooked, you lose about 80% of the nutrients. The more “live” your fruit, the better it is for digesting it in the body.
Reading a Nutrition Label • A healthy food item will have under 20% of : • Fats • Carbs • Sodium • Cholesterol • Sugars • It will have over 20% for: • Proteins • Vitamins • Calcium • Iron