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fruitsandveggiesmorematters.org

All forms count! There are many fruits and veggies thatare fresh, frozen, canned, dried, or 100% juice. All help you to stay healthy.

Fruits and veggies are easyto prepare. They make a great snack or addition to any meal.

Eating fruits and veggies may help you to stay at a healthy weight. They may lower your family’s risk of getting many diseases.

Choose different colors of fruits and veggies. This is an easy way to get more variety in your foods. Variety helps you to stay healthy.

Canned and frozen foods are processed soon after picking. The flavor and nutrients are preserved. Canned fruits and veggies are as nutritious as fresh or frozen.

Fruits and veggies are rich in vitamins, minerals, fiber, and nutrients that we get only from plants. They contain no cholesterol. Most are low in fat, calories, and sodium (salt).

Fruits and veggies contain fiber, which helps you to feel full. It helps with digestive health and may improve heart health.

Don’t give up! If you have a8 picky eater in your family, offer

new fruits and veggies overand over. Sometimes it takes time for new foods to become favorites.

Encourage kids to help with shopping for and preparing fruits and veggies. They will be more likely to eat them.

Adding one more fruit or veggie at a meal or snack is a good way to start eating more fruits and veggies every day.

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fruitsandveggiesmorematters.org

Wash your hands for 20 seconds1 with soap and warm water beforeand after you prepare fresh produce.

Rinse all fresh produce well, before you cut, ea t , or cook it. Do this even if you’re going to peelit! Rinse produce that is grown at home or purchased.

Scrub hardy fruits and veggies with a fruit/veggie brush and water. This wil l remove all visible soil. This includes produce like potatoes, carrots, turnips, melons, winter squash, and cucumbers.

Rub less hardy produce with your hands under running water. Examples of produce in this group are bananas, oranges,pears, peaches, plums, cabbage, andBrussels sprouts.

Dry produce with a clean cloth or paper towel to help remove moisture and prevent the growth of bacteria.

Sources: Tips courtesy of the Food and Drug Administration; the Partnership for Food Safety Education; and MedicineNet.com

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Store delicate fruits, like berries and grapes, without rinsing.When you are ready to use them, rinse under running water. Turnto ensure that all surfaces of these fruits are rinsed. Drain them on paper towels.

Always store pre-cut or peeledproduce i n the r e f r i g er a t o r . Storeyour fruits and veggies in a cleanrefrigerator kept a t 40 degrees or below.

Keep fruits and veggies that will be eaten raw apart from other foods. Prevent raw meat, poultry, and fish f rom dripping on to other foods in your refrigerator.

Always use clean kitchen knives, cutting boards, c o u n t e r s , and plates when you handle fruits and veggies.

WIC ProgramMerced and Mariposa Counties

Call Center Numbers209-383-1454209-383-4859

Separate green leafy vegetables like lettuce, spinach, and kale. Swish in water for a few minutes, then lift the leaves out of the water. The sand will be left in the water. Drain on paper towels. Refrigerate with a paper towel in plastic bag.

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