Families are Munching Program - Fun & Healthy Eating Challenge!

1. The Families are Munching Program

2. Families are Munching • Fun way for you and your families to eat more fruit and vegetables • Keep track of all the fruit and vegetables you eat in a week • At the end of the program the class with the highest participation wins a prize

3. Fruit & Vegetables • Do you eat at least 5-6 servings a day? • Only 14% of children age 9-12 have 4 or more servings per day! • Teens and adults typically have 5 or less servings per day!

4. Why Fruit & Vegetables? • Vitamins – e.g. vitamin A (carrots, cantaloupe, broccoli) + vitamin C (sweet peppers, oranges, kiwi, berries, juice) • Minerals – e.g. iron (dried fruit) • Fibre – most fruit & vegetables • Promote health and reduce risk of disease

5. Go For Colour • Red – red peppers, tomatoes, strawberries, raspberries, watermelon • Orange – carrots, cantaloupe, squash, pumpkin • Green – broccoli, peas, spinach, romaine lettuce, kiwi, Brussels sprouts, green beans • Purple – grapes, blueberries, blackberries

6. Canada’s Food Guide says… • Eat at least one dark green or orange vegetable each day. • Choose vegetables and fruit prepared with little or no added fat, sugar or salt. • Have vegetables and fruit more often than juice.

7. How Many Servings? • Girls and boys up to age 13 should aim for 5-6 servings every day!

8. What is a serving? • 1 medium-sized vegetable or fruit • For example: a medium-sized apple, banana, or carrot

9. What is a serving? • 125 mL (1/2 cup) raw, cooked, frozen or canned vegetables or fruit. • 125 mL (1/2 cup) juice • 250 mL (1 cup) salad • 50 mL (1/4 cup) dried fruit

10. Add up your day to 5-6 servings! • ½ cup orange juice = 1 serving • Apple, orange or banana = 1serving • Carrots & celery sticks = 1 serving • ½ cup berries, pineapple, cantaloupe or canned fruit = 1 serving • ½ cup vegetable sauce or soup = 1 serving • 1 cup green salad = 1 serving

11. How to Eat More • Try something new! • Vary your choices each day • Enjoy a fruit shake for breakfast • Have fruit or vegetables for snacks • Try vegetable juice or soups • Shred carrots or vegetables on sandwiches

12. Families are Munching • Graphics courtesy of Dole • Power Point created by Lynn Roblin, MSc. RD Nutrition Consultantwww.eatwrite.com