Post on 22-Dec-2015
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 Vitamin C 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.
Raw vs. Cooked
nutrientsloss of nutritents