Download Healthy Eating: Fruits and Vegetables

Participant Handout
Healthy Eating: Fruits and Vegetables
We all know that eating the right foods in the right amounts can help
us keep healthy throughout our lives. We need to include foods from
all of the food groups to make sure that our body’s nutrient needs are
met. In 2005, MyPyramid was developed by the United States
Department of Agriculture and the Department of Health and Human
Services. My Pyramid is a guide for healthy eating for all Americans
age 2 and over.
There are five food groups in MyPyramid. Each food group is
represented by a band of color as follows:
Orange is the Grains Group
Green is the Vegetable Group
Red is the Fruit Group
Blue is the Dairy Group
Purple is the Meats Group
Yellow is the Fats, Oils and Sweets-use
sparingly
MyPyramid includes recommendations for the amounts of food from
each group that individuals should consume. When you see a food
label, the percent daily value for food components such as fat,
carbohydrate, protein, etc., are based on consuming 2,000 calories per
day. To find out your personal recommendations, go to
www.MyPyramid.gov and type in your own information. You will be
given a calorie level recommendation to use. Also on that website you
can find recommended amounts of food from each food group based
on your own personal needs.
If we look at the 2,000 calorie base, intake recommendations are:
Grains Group – 6 ounces with half of them from whole grain
sources
Vegetable Group – 2 ½ cups
Fruit Group – 2 cups
Dairy Group – 3 cups
University of Illinois • U.S. Department of Agriculture • Local Extension Councils Cooperating
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Participant Handout
Meats Group – 5 ½ ounces
Fats, Oils and Sweets Group – Use sparingly
To calculate your individual needs you can either calculate your
servings as a percentage of the 2000 or use the website.
Research indicates that Americans do fairly well at consuming the
recommended amounts of foods from the Grains and Meats Groups.
We tend to fall short when it comes to Vegetables, Fruit, and Milk
Groups.
Why is it important to eat fruit and vegetables?
Eating fruit and vegetables provides health benefits — people who eat
more fruits and vegetables as part of an overall healthy diet are likely
to have a reduced risk of some chronic diseases. Fruits and vegetables
provide nutrients vital for health and maintenance of your body.
Health benefits
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Eating a diet rich in fruits and vegetables as part of an overall
healthy diet may reduce risk for stroke and perhaps other
cardiovascular diseases.
Eating a diet rich in fruits and vegetables as part of an overall
healthy diet may reduce risk for type 2 diabetes.
Eating a diet rich in fruits and vegetables as part of an overall
healthy diet may protect against certain cancers, such as
mouth, stomach, and colon-rectum cancer.
Diets rich in foods containing fiber, such as fruits and
vegetables, may reduce the risk of coronary heart disease.
Eating fruits and vegetables rich in potassium as part of an
overall healthy diet may reduce the risk of developing kidney
stones and may help to decrease bone loss.
Eating fruits and vegetables that are low in calories per cup
instead of some other higher-calorie food may be useful in
helping to lower calorie intake.
Nutrients
Most fruits and vegetables are naturally low in fat, sodium, and
calories. None have cholesterol.
University of Illinois • U.S. Department of Agriculture • Local Extension Councils Cooperating
University of Illinois Extension provides equal opportunities in programs and employment.
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Participant Handout
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Fruits and vegetables are important sources of many
nutrients, including potassium, dietary fiber, vitamin C, and
folate (folic acid), vitamin A, and vitamin E.
Diets rich in potassium may help to maintain healthy blood
pressure. Fruit sources of potassium include bananas, prunes
and prune juice, dried peaches and apricots, cantaloupe,
honeydew melon, and orange juice. Vegetable sources of
potassium include sweet potatoes, white potatoes, white
beans, tomato products (paste, sauce, and juice), beet
greens, soybeans, lima beans, winter squash, spinach, lentils,
kidney beans, and split peas.
Dietary fiber from fruits and vegetables, as part of an overall
healthy diet, helps reduce blood cholesterol levels and may
lower risk of heart disease. Fiber is important for proper bowel
function. It helps reduce constipation and diverticulosis. Fibercontaining foods such as fruits help provide a feeling of
fullness with fewer calories. Whole or cut-up fruits are sources
of dietary fiber; fruit juices contain little or no fiber.
Folate (folic acid) helps the body form red blood cells. Women
of childbearing age who may become pregnant and those in
the first trimester of pregnancy should consume adequate
folate, including folic acid from fortified foods or supplements.
This reduces the risk of neural tube defects, spina bifida, and
anencephaly during fetal development.
Vitamin C is important for growth and repair of all body
tissues, helps heal cuts and wounds, and keeps teeth and
gums healthy. Vitamin C aids in iron absorption.
Vitamin A keeps eyes and skin healthy and helps to protect
against infections.
Vitamin E helps protect vitamin A and essential fatty acids
from cell oxidation.
The Colors of Health
Are you stuck in a rut? Only eating a few different fruits
and vegetables? Need new ideas? Refer to, The Colors of Health, for
ideas. (Source: Body and Soul, National Institute of Health.)
Fruits and vegetables come in a rainbow of colors – green,
yellow orange, red, blue-purple, and white. Eat a variety of different
colors regularly. Make a special effort to eat more dark green
vegetables, dark orange vegetables, and beans.
University of Illinois • U.S. Department of Agriculture • Local Extension Councils Cooperating
University of Illinois Extension provides equal opportunities in programs and employment.
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