Eat More Vegetables and Fruit - Alberta Health Services · Why Eat More Vegetables and Fruit? ......
Transcript of Eat More Vegetables and Fruit - Alberta Health Services · Why Eat More Vegetables and Fruit? ......
Healthy Eating Starts Here:
Steps to a Healthier You
Eat More Vegetables and Fruit
Developed by Registered Dietitians
Nutrition Services
Alberta Health Services
2017
www.albertahealthservices.ca
www.albertahealthservices.ca
Objectives
By the end of this presentation, you will be
able to:
1. List 1 benefit of increasing your intake of Vegetables and Fruit.
2. Give an example of a serving of Vegetables and Fruit according to Canada’s Food Guide (CFG) and list how many servings you need each day.
3. List 1 challenge of eating more Vegetables and Fruit and a way to overcome that challenge.
www.albertahealthservices.ca
Overview
• Why eat more Vegetables and
Fruit?
• What is a serving of Vegetables
and Fruit according to CFG?
• How to eat more Vegetables
and Fruit.
www.albertahealthservices.ca
Overview
• What keeps us from getting
enough
• Make vegetables and fruit the
easy choice
• Where to get more information
www.albertahealthservices.ca
Why Eat More Vegetables and Fruit?
Eating more vegetables and fruit can:
• Help lower your blood pressure
• Reduce your risk of heart disease
and stroke
www.albertahealthservices.ca
Why Eat More Vegetables and Fruit?
Eating more vegetables and fruit can:
• Supply vitamins, minerals, fibre and
phytonutrients to help you fight
infections
• Lower your risk for some types
of cancer
www.albertahealthservices.ca
What is a serving of Vegetables and Fruit
• ½ cup (125 mL) of fresh, frozen or canned vegetables or fruit
• 1 cup (250 mL) of raw leafy vegetables
• 1 medium sized piece of fresh fruit
• ¼ cup (60 mL) dried fruit
• ½ cup (125 mL) 100% juice
www.albertahealthservices.ca
Eating Well with Canada’s Food Guide
www.albertahealthservices.ca
Vegetables and Fruit: 4-8 servings daily for children
7-10 servings daily for adults
Main Nutrients: fibre, folate, potassium, iron, vitamins A,
B6, and C
www.albertahealthservices.ca
How to Eat More Vegetable and Fruit
www.albertahealthservices.ca
• Use the Eat Well plate from Health Canada
- fill half your plate with vegetables and fruit
www.albertahealthservices.ca
How to Eat More Vegetable and Fruit
www.albertahealthservices.ca
• When making mixed dishes make sure half the
ingredients are vegetables
www.albertahealthservices.ca
How to Eat More Vegetable and Fruit
• Eat fresh or canned fruit
packed in juice for dessert
or for a snack
• Include raw vegetables or a
salad with your lunch
www.albertahealthservices.ca
• Use shredded or pureed vegetables in muffins and
pancakes
• Top breakfast cereal with fruit
• Add dried fruit to baking or on
top of salads
How to Eat More Vegetable and Fruit
www.albertahealthservices.ca
• Add pureed or grated vegetables to sauces, soups,
casseroles and dips
How to Eat More Vegetable and Fruit
www.albertahealthservices.ca
What Keeps Us From Getting Enough?
What are your barriers to eating more
vegetables and fruit?
• Vegetables and fruit are expensive…
• I prefer fresh vegetables and fruit…
• Vegetables and fruit spoil too quickly…
• They take too long to prepare…
• Vitamins are lost when I cook vegetables…
www.albertahealthservices.ca
Barrier: Vegetables and fruit are expensive…
Try these ideas:
• Buy fresh vegetables and fruit when on sale
• Choose varieties with a lower unit price
• Try frozen or canned vegetables and fruit year round
What Keeps Us From Getting Enough?
www.albertahealthservices.ca
Barrier: I prefer fresh vegetables and fruit …
Look beyond the grocery store:
• Pick fresh produce from a local u-pick farm
• Plant fruit trees and bushes in your yard
• Grow vegetables in your own garden or in a pot
if you don’t have a lot of space
What Keeps Us From Getting Enough?
www.albertahealthservices.ca
Barrier: I prefer fresh vegetables and fruit …
Look beyond the grocery store:
Try some local resources:
• Good Food Box program
• Food Co-op
• Community garden
• Fruit rescue
• Farmers market
What Keeps Us From Getting Enough?
www.albertahealthservices.ca
Barrier: Vegetables and fruit spoil too quickly…
Try these tips to avoid waste:
• Learn how to store your vegetables and
fruit so they last as long as possible.
Go to halfyourplate.ca
• Keep vegetables and fruit in a place you
can see them easily.
What Keeps Us From Getting Enough?
www.albertahealthservices.ca
Barrier: Vegetables and fruit spoil too quickly…
Try these tips to avoid waste:
• Use frozen and canned vegetables and fruit
• Buy just the amount of fresh
produce you need
• Choose fully and partly ripe fruit
when you shop so they are not
all ripe at the same time
What Keeps Us From Getting Enough?
www.albertahealthservices.ca
Tips for using canned and frozen vegetables:
• Look for brands with no added
salt or rinse under water before using
• Canned vegetables are already cooked,
they just need heating
• Frozen vegetables are ready to cook
What Keeps Us From Getting Enough?
www.albertahealthservices.ca
Tips for using canned fruit:
• Select canned fruit packed in juice for less sugar
• If canned fruit is packed in syrup,
drain before using
What Keeps Us From Getting Enough?
www.albertahealthservices.ca
Barrier: Takes too long to prepare…
Try these time-saving tips:
• Buy prewashed bags of salads,
spinach or baby carrots
• Keep washed, sliced vegetables
in the fridge
• Make a large salad to last a few days
What Keeps Us From Getting Enough?
www.albertahealthservices.ca
Barrier: Takes too long to prepare…
Try these time-saving tips:
• Use a chopper to cut up large amounts
of vegetables for soups and stews
• Ask other family members to
help with picking, washing and
chopping vegetables
What Keeps Us From Getting Enough?
www.albertahealthservices.ca
Barrier: Takes too long to prepare…Try these time-saving tips:
• Use frozen and canned vegetables and fruit they are quick and easy
• Keep canned fruit for a quick dessert,
snack or to pack in lunches
What Keeps Us From Getting Enough?
www.albertahealthservices.ca
Barrier: Takes too long to prepare…Try these time-saving tips:
• Roast a whole pan of vegetables to eat with several meals
• Puree extra cooked vegetables, and freeze to add to soups later
– Try cauliflower, green beans, peas, carrots
What Keeps Us From Getting Enough?
www.albertahealthservices.ca
Barrier: Vitamins are lost when I cook
vegetables…
Limit vitamin loss with these tips:
• Cut vegetables into larger chunks
• Steam, microwave, and grill vegetables to preserve nutrients
What Keeps Us From Getting Enough?
www.albertahealthservices.ca
Barrier: Vitamins are lost when I cook
vegetables…
Limit vitamin loss with these tips:
• Cook in a covered pot to shorten cooking time
• Use as little water as possible
• Use vegetable cooking water in soups, stews and sauces
What Keeps Us From Getting Enough?
www.albertahealthservices.ca
• Keep a colourful fruit bowl on the
table to make it easy to grab
• Stock a variety of vegetables and fruit
• Limit the competition!
– buy fewer packaged snacks
Make the healthy choice the easy choice
www.albertahealthservices.ca
• Specific: I will eat one serving of fruit at breakfast.
• Measurable: I will mark down the days that I eat a fruit
at breakfast this week.
• Attainable: I will buy some oranges and strawberries for
breakfast this week.
• Rewarding: Adding fruit to my breakfast is delicious and
good for me too.
• Timely: I will follow my plan for breakfast this week and
review how it went.
Setting SMART Goals
www.albertahealthservices.ca
Summary
• Eating enough vegetables and fruit can reduce my risk
for some diseases
• Filling half my plate with
vegetables and fruit every day
will help me get the recommended
CFG servings
www.albertahealthservices.ca
Summary
• Using a variety of fresh, frozen or canned vegetables
and fruit will increase my choices year round
• Setting a SMART goal can help
me overcome barriers to eating
enough vegetable and fruit
www.albertahealthservices.ca
For More information
Tasty recipes and tips:
• Cookspiration.com
• Halfyourplate.ca
• HealthyEatingStartsHere.ca
www.albertahealthservices.ca
Questions?