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Alexandra Palumbo MyPlate Make half your plate fruits and vegetables. 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 disease Eating foods such as fruits and vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake (Which is why they make great snacks) Phytochemicals –promoted for the prevention and treatment of many health conditions, including cancer, heart disease, diabetes, and high blood pressure. Phytochemicals Carotenoids – carrots, yams, cantaloupe, butternut squash, and apricots their orange color Lycopene – tomatoes, red peppers, and pink grapefruit Lutein and zeaxanthin – spinach, kale, and turnip greens Fruit Group Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Popular Fruits Apples Peaches Apricots Pears Bananas Papaya Cherries Pineapple Grapefruit Plums Grapes Prunes Kiwi fruit Raisins Lemons Tangerines Limes Berries Mangoes Melons Nectarines Oranges Daily Recommendation The amount of fruit you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are: Women – 1 ½ cups Men – 2 cups What counts as 1 cup? In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. But when you aren’t able to measure it out, here are some 1 cup serving sizes to keep in mind: 1 small apple ½ large apple 1 large banana 32 grapes 1 large orange 8 large strawberries Nutrient Benefits Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Potassium - help to maintain healthy blood pressure. Ex. Bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice. Dietary fiber - helps reduce blood cholesterol levels and may lower risk of heart disease, important for proper bowel function, helps reduce constipation and diverticulosis. Vitamin C – important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy. Folic acid - helps the body form red blood cells. Tips to eating more fruit Keep visible reminders! Keep a bowl of whole fruit on the table, counter, or in the refrigerator. Keep a package of dried fruit in your desk or bag. Ex. apricots, apples, pineapple, bananas, cherries, cranberries, blueberries, raisins. Fruit like melons and pineapple take a while to prep; cut up when you have time and store in the fridge for later. Incorporate into meals Breakfast: Top your cereal with bananas or peaches; add blueberries to pancakes Drink 100% orange or grapefruit juice. Mix fresh fruit with plain fat-free or low-fat yogurt. Lunch: Pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy and convenient. Incorporate into meals Dinner: Include orange sections, dried cranberries, or grapes in a tossed salad. Try meat dishes that incorporate fruit, such as chicken with apricots or mangoes. Add fruit like pineapple or peaches to kabobs as part of a barbecue meal. Dessert: For dessert, have baked apples, pears, or a fruit salad. Try unsweetened applesauce as a lower calorie substitute for some of the oil when baking cakes. Incorporate into meals Snacks: Cut-up fruit makes a great snack, or whole fresh berries or grapes Many fruits taste great with a dip or dressing. Try fat-free or low-fat yogurt as a dip for fruits like strawberries or melons. Make a fruit smoothie by blending fat-free or low-fat milk or yogurt with fresh or frozen fruit. For fresh fruit salads, mix apples, bananas, or pears with acidic fruits like oranges, pineapple, or lemon juice to keep them from turning brown. Vegetable Group Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cutup, or mashed. Based on their nutrient content, vegetables are organized into 5 subgroups. Daily Recommendation Women: 19 – 50 years old – 2 ½ cups 51+ years old – 2 cups Men: 19 – 50 years old – 3 cups 51+ years old – 2 ½ cups Weekly Recommendation Recommended weekly amounts from each vegetable subgroup are necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation. Weekly Recommendation Dark Green Vegetables: Starchy vegetables: Women Women 19-50 years old – 1 ½ cups • 19-50 years old – 5 cups 51+ years old – 1 ½ cups • 51+ years old – 4 cups Men Men 19-50 years old – 2 cups • 19-50 years old – 6 cups 51+ years old – 1 ½ cups • 51+ years old – 5 cups Weekly Recommendation Red & orange vegetables: Other vegetables: Women Women 19-50 years old – 5½ cups • 19-50 years old – 4 cups 51+ years old – 4 cups • 51+ years old – 3 ½ cups Men: Men: 19-50 years old – 6 cups • 19-50 years old – 5 cups 51+ years old – 5 ½ cups • 51+ years old – 4 cups Nutrient Benefits Most vegetables are naturally low in fat and calories. None have cholesterol. Potassium may help to maintain healthy blood pressure. Ex. sweet potatoes, white potatoes, tomato products (paste, sauce, and juice), beet greens, spinach. Dietary fiber Folate Nutrient Benefits Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption. Tips to eating more veggies Be ahead of the game: Cut up a batch of bell peppers, carrots, or broccoli. Pre-package them to use when time is limited. Keep a bowl of cut-up vegetables in a see-through container in the refrigerator. Incorporate into meals Breakfast: Load an omelet with all your favorite vegetables Lunch: Try a main dish salad for lunch. Go light on the salad dressing. Add color to salads by adding baby carrots, shredded red cabbage, or spinach leaves. Include in-season vegetables for variety through the year. Snacking: Many vegetables taste great with a dip or dressing. Try a low-fat salad dressing with raw broccoli, red and green peppers, celery sticks or cauliflower. Incorporate into meals Dinner: Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it. Include chopped vegetables in pasta sauce or lasagna. Order a veggie pizza with toppings like mushrooms, green peppers, and onions, and ask for extra veggies. Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. These add flavor, nutrients, and texture. Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions. Include a green salad with your dinner every night. Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins. Fruit & Vegetable Shopping Tips Keep it simple: Buy vegetables and fruits in their simplest form Buy fresh fruits and vegetables in season when they may be less expensive and at their peak flavor. Buy small amounts of fresh produce often. To keep fruit safe: keep fruits separate from raw meat, poultry and seafood while shopping, preparing, and storing. Fruit & Vegetable Shopping Tips Buying fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, insures that you always have a supply on hand. Frozen fruit and vegetables may even have higher nutrient content than fresh produce since they are frozen right after they are picked. When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup, choose packaged fruits that do not have added sugars. Use the Nutrition Facts label to compare the calories and % Daily Value for saturated fat and sodium in plain and seasoned vegetables. Sauces or seasonings may add fat, calories, or cholesterol. Strawberry Banana Milkshake Made from only 3 healthy ingredients. 5 minutes to make http://sallysbakingaddiction.com/2013/05/14/skinny-strawberry-bananamilkshakes/ PB Fruit Dip Try with apples, grapes and bananas! So simple – 4 ingredients http://foodfunlife.blogspot.com/2012/10/peanut-butterdip.html Vegetable Kabobs Simple vegetarian side dish Pairs great with grilled meat or fish http://www.delish.com/recipefinder/vegetable-kabobsghk Pineapple Chicken Stir-fry Includes protein, vegetables, and fruit in one dish Can substitute with tofu Serve over rice! http://www.idontgotothegym.com/2013/03/teriyaki-pineapple-chickenveggies-stir.html References http://www.choosemyplate.gov http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicin e/herbsvitaminsandminerals/phytochemicals http://sallysbakingaddiction.com/2013/05/14/skinny-strawberry-banana-milkshakes http://foodfunlife.blogspot.com/2012/10/peanut-butter-dip.html http://www.idontgotothegym.com/2013/03/teriyaki-pineapple-chicken-veggies-stir.html http://www.delish.com/recipefinder/vegetable-kabobs-ghk
