Fruits & Veggie Nutrition. Fruit & Veggie Nutrition. How much should we eat?. Dietary Guidelines recommend a minimum of 5 -11 servings per day. Visit https://www.supertracker.usda.gov/default.aspx for YOUR specific amount Most Americans are not meeting this recommendation. (oh no!).
Fruit & Veggie
-Decreases risk of Coronary Artery Disease.
Fruit/Veggie Sources: navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes
Fruit/Veggie Sources: black eyed peas, spinach, great northern beans, asparagus
Fruit/Veggie Sources: sweet potatoes, bananas, beet greens, white potatoes, white beans, lima beans, cooked greens, carrots, plums
Fruit/Veggie Sources: sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, winter squash, cantaloupe, red peppers
Fruit/Veggie Sources: red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, brussels sprouts, oranges, mangoes, tomatoes, cauliflower
Brightly colored fruits and vegetables have the highest doses of phytochemicals – which help to prevent chronic illnesses and cancer!
Each color boasts of its own benefits, and that’s why it’s important to select a variety of colors when choosing the produce to eat.Lets talk about COLOR!
These fruits/veggies reduce the risk of heart disease, help prevent formation of blood clots, and are good for memory function and healthy aging. Blueberries are full of anti inflammatory and cancer fighting chemicals. New research suggests they may also help keep memory sharp. Some purple foods, such as berries and grapes, contain ellagic acid, an anti aging compound that may guard against cancer.
Fruits: blackberries, blueberries, black currants, purple figs, purple grapes, plums and raisins
Vegetables: purple asparagus, purple cabbage, eggplant, purple peppers, purple-fleshed potatoes
Green veggies contain lutein and zeaxanthin, two carotenoids that protect eyesight and reduce your risk of developing macular degeneration, an incurable eye disease that can lead to blindness. Broccoli, cabbage, and other cruciferous vegetables contain compounds known as isothiocyanates, which may have anti cancer properties. Green fruits/veggies help to promote strong bones and teeth, vision health and may lower the risk of some types of cancer.
Fruits:avocados, green apples, green grapes, honeydew, kiwifruit, limes, green pears
Vegetables: artichokes, arugula, asparagus, broccoli, brussels sprouts, cabbage, green beans, celery, cucumbers, leeks, lettuce, green onions, peas, green peppers, spinach, watercress, zucchini
White fruits/veggies (also tan and brown) help promote heart health and help lower cholesterol levels that are already healthy. Allicin, a compound in onions and garlic, may inhibit tumor growth. Some white foods also contain flavonoids, which help reduce your risk of heat disease and some cancers.
Fruits: bananas, brown pears, dates, white nectarines, white peaches
Vegetables: cauliflower, garlic, ginger, jicama, mushrooms, onions, parsnips, white-fleshed potatoes, turnips, white corn
These fruits/veggies are beneficial for heart and vision health, a healthy immune system and a lower risk of some cancers. In the lab, limoniods (compounds found in citrus fruits) have been shown to help fight cancers of the skin, lung, breast, stomach and colon Yellow peppers are full of vitamin C, which strengthens the immune system. Orange foods are loaded with beta carotene, which may help boost the immune system, maintain healthy skin and bones, and keep eyesight healthy. The potassium in citrus fruits helps ward off heart disease.
Fruits: yellow apples, apricots, cantaloupe, grapefruit, lemons, mangoes, nectarines, oranges, papayas, peaches, yellow pears, pineapples, tangerines
Vegetables: butternut squash, carrots, yellow peppers, pumpkin, rutabagas, sweet corn, sweet potatoes, yellow tomatoes, yellow winter squash
Red fruits/veggies promote heart and urinary tract health, memory function and a lower risk of some cancers. Lycopene, a substance in tomatoes and watermelon, may reduce your risk for heat disease. The resveratrol in grapes may help treat lung disease and asthma and also lower your risk for heart disease.
Fruits: red apples, cherries, cranberries, red grapes, pink/red grapefruit, red pears, pomegranates, raspberries, strawberries, watermelon
Vegetables: beets, red peppers, radishes, radicchio, red onions, red potatoes, rhubarb, tomatoes
Can YOU eat something from
Use your tracking paper to record all the fruits and veggies that you eat tomorrow (Thursday) through Sunday.
Next week we will create a bar graph to see which color vegetable YOUR diet is lacking.