Focus on Fruits &

Vary Your Vegetables

How Much We’re Eating

• Only 1 in 5 Americans eats the recommended amount of fruits and vegetables each day.

• Over half of the vegetables eaten by children are fried potatoes or ketchup. A majority of fruit comes from juice.

Dietary Guidelines Recommendations

• Consume a sufficient amount of fruit and vegetables while staying within energy needs.

• Choose a variety of fruits and vegetables each day.

Reap a Rainbow of Benefits• Reduced risk for:

– Stroke– High blood pressure– Cardiovascular disease– Type 2 diabetes– Certain cancers– Kidney stones– Bone loss– Obesity

Fruits and Vegetables are Packed with Nutrients

• Low in fat, sodium and calories. • Cholesterol-free

• Important source of:– Potassium– Fiber– Vitamin C and Beta-carotene– Folate– Phytochemicals

Potassium• May help lower blood

pressure.• African Americans with high

blood pressure may need more potassium rich foods.

– Potassium-rich foods:• Leafy green vegetables• Fruit from vines (melons, tomatoes)• Root vegetables (potatoes)• Bananas, orange juice, beans

Fiber

• May help reduce blood cholesterol levels and lower risk of heart disease.

• May control blood glucose levels with weight loss.

• Important for proper bowel-function.

• Gives feeling of fullness with fewer calories.

• Whole fruits and vegetables better than juice.

Vitamin C and Beta-carotene

• Antioxidants for good health!

• Vitamin C: growth and repair of body tissues, wound healing, iron absorption, healthy immune system.**May bounce back from a cold faster!

• Beta-carotene: keeps eyes and skin healthy, healthy immune system.

A Large Proportion of the Diet: MyPyramid

• The Fruit Group = RED Band

• The Vegetable Group = GREEN Band

How Much Fruit?

2 cups daily*

½ cup equivalent is:

• ½ cup fresh, frozen, or canned fruit

• 1 medium fruit• ¼ cup dried fruit• ½ cup 100% fruit juice

*for a 2,000 calorie diet

Eat 2 ½ cups daily*

½ cup equivalent is:

– ½ cup fresh, frozen, or canned vegetable– 1 cup raw leafy vegetable– ½ cup vegetable juice

• Focus on a variety of vegetable groups several times a week:

• Dark greens• Orange • Legumes (beans) • Starchy• Other veggies

How Many Vegetables?

*for a 2,000 calorie diet

Dark Green Vegetables

• Broccoli• Spinach• Most greens —

spinach, collards, turnip greens, kale, beet & mustard greens

• Green leaf and romaine lettuce

3 cups per week*

*for a 2,000 calorie diet

Orange Vegetables

• Carrots• Sweet potatoes• Winter squash• Pumpkin

*for a 2,000 calorie diet

2 cups per week*

Legumes (Beans)

• All beans and peas (except green beans and green peas)– Dry beans, canned beans all

count!– Rinse and drain canned beans

to reduce sodium.

The USDA Food Guide, or MyPyramid, includes beans,

peas and soybeans in the meats and beans group as well

as the vegetable group; however count them only in one group, not both for your

weekly total.

3 cups per week*

*for a 2,000 calorie diet

Starchy Vegetables

• White potatoes• Corn• Green peas

3 cups per week*

*for a 2,000 calorie diet

Other Vegetables

• Tomatoes• Cabbage• Celery• Cucumber• Lettuce• Onions• Peppers• Green beans• Cauliflower• Mushrooms• Summer squash

6 ½ cups per week*

*for a 2,000 calorie diet

Fruits and Vegetable Tips

– Keep a fruit bowl available.– Cut-up fruit and vegetables and

store in refrigerator.– Buy fresh fruits and vegetables in

season.– Keep frozen, canned, and dried

fruits and vegetables on hand.

Meal and Snack Ideas

• Vegetable main dishes • Main dish salads or green

salads with meals • Fresh or canned fruit • Fruit for dessert• Pizza with vegetable toppings• Steamed or grilled vegetables

Tips for Children• Have patience and resist battles

over food!• Provide a variety of fruits and

vegetables.– Whole fruit and 100% juice

• Set a good example.• Offer a choice.• Allow them to help shop for and

prepare fruits and vegetables.

Cooking Tips

• Vitamin C and folate can be lost during cooking.

• Beta-carotene is better absorbed when lightly cooked.

• Rule-of-Thumb:

Cook vegetables just until they are tender or eat them uncooked.

Take Home Message• Eat more fruits, more vegetables, more variety!• 2 cups of fruit – 2 ½ cups of vegetables a day*

• Fruits and vegetables contain nutrients that provide health benefits.

• Choose a variety of fruits and vegetables each day.

• Take the steps needed to add fruits and vegetables to your diet.

*for a 2,000 calorie diet