Eating Healthy:Fruits and Vegetables

Did You Know?

• What is the fruit or vegetable consumed most by Americans?

• Some common “vegetables” are actually fruits. How many can you name?

• Which fruit typically contains more than 200 seeds?

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Why does what we eat matter?• Heart disease and stroke are two of the leading

causes of death for Americans.

• Eating an overall healthy diet reduces many of the controllable risk factors for these diseases.

• Consuming the ideal amounts of healthier foods may be the single most important thing you can do to lower your risk.

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Guideposts for Healthy Eating• Eat plenty of fruits and vegetables.

• Choose fiber-rich whole grains.

• Eat fish, especially those with omega-3 fatty acids.

• Limit sodium and added sugars.

• Choose fats wisely.

• Eat nuts, seeds and legumes.

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Fruits and Vegetables

• Try to eat 4-5 servings of each per day.

• Fruits and vegetables are typically high in vitamins, minerals and fiber, and low in calories, saturated fat and sodium.

• Their fiber and water content can help you feel full which may help with weight management.

• Add a serving or two of fruits and vegetables to every meal and snack.

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What’s a Serving?

1 medium fruit (about the size of a baseball)

1 cup raw leafy vegetable

½ cup fresh, canned or frozen vegetable or fruit

½ cup 100% juice

¼ cup dried fruit

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Choose Foods Wisely

• Fresh, frozen, canned and dried fruits and vegetables can all be healthy choices, but watch for sugary syrups and salty sauces.

• Compare food labels and choose items with the lowest amounts of sodium, added sugars and saturated fat, and no trans fat.

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Tips for Eating MoreFruits and Vegetables• Add extra veggies to rice, soups, sandwiches, omelets

and other dishes.

• Try a meatless meal once a week.

• Keep frozen and canned fruits and vegetables on hand for a quick meal or snack.

• Make adding fruits and veggies to meals a snap by cutting them up and keeping them in the fridge. They’ll also be handy for snacking!

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Tips for Eating MoreFruits and Vegetables

• Top yogurt, oatmeal and cereal with berries or sliced fruit.

• Eat the rainbow: Choose a variety of fruits and vegetables of many different colors.

• Keep a bowl of whole fruit handy on the desk, table or countertop.

• Enjoy fruit for dessert most days and limit traditional desserts to special occasions.

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Seasonal Produce

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• Buy during harvest season

• Buy in bulk

• Shop the farmers’ market

• Grow your own

• Freeze fresh produce to use later

• Store fresh produce properly

Stretch Your Produce

• Don’t wash, cut or peel until you’re ready to eat.

• Refrigerate cut or peeled produce.

• Keep fridge temperature at 40º F or below.

• Store vegetables and fruits separately, if possible.

• Keep away from sunlight, heat and moisture.

• Ripen in a paper bag, then move to the fridge.

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Healthier Preparation Methods

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• Baking

• Blanching

• Boiling

• Braising

• Broiling

• Grilling

• Poaching

• Roasting

• Sautéing

• Steaming

• Stir-frying

Cooking Tips

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• Instead of seasonings and sauces with a lot of sodium, use herbs, spices, vinegars, peppers, garlic and citrus to enhance flavor.

• Use healthier oils.

• Drain and rinse canned vegetables and beans.

• Don’t overcook.

Look for the Heart-Check Mark

The Heart-Check mark on food packaging helps you find foods that can be part of an overall healthy diet.

For more information about the program, nutrition requirements and a list of certified products, visit heartcheck.org.

Find recipes and more information at

heart.org/HealthyLiving

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