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 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

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