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Fruits and Vegetables

Fruits and Vegetables. Project Sponsors. USDA Supplemental Nutrition Assistance Program Education (SNAP-Ed) Department of Nutrition Sciences, Drexel University School District of Philadelphia. Benefits of fruits and vegetables. Eating a diet rich in vegetables and fruits may:

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Fruits and Vegetables

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  1. Fruits and Vegetables

  2. Project Sponsors • USDA Supplemental Nutrition Assistance Program Education (SNAP-Ed) • Department of Nutrition Sciences, Drexel University • School District of Philadelphia

  3. Benefits of fruits and vegetables • Eating a diet rich in vegetables and fruits may: • Reduce risk for heart disease • Protect against certain types of cancers • Reduce risk of obesity and Type 2 diabetes • Lower blood pressure • Reduce the risk of developing kidney stones • Decrease bone loss • Lower calorie intake

  4. What’s inside that makes them great?

  5. Phytonutrients…What’s that?

  6. MyPlate Guidelines Fruits • Focus on whole fruits • Enjoy fruit with meals, as snacks, or as a dessert Vegetables • Vary your veggies • Prepared in healthful ways: steamed, sautéed, roasted, or raw • Include dark green, red, and orange choices Make ½ your plate fruits and vegetables!

  7. What’s in the vegetable group? • Any vegetable or 100% vegetable juice • Raw, cooked, fresh, frozen, canned, or dried/ dehydrated • Whole, cut-up, or mashed • Vegetables are organized into 5 subgroups, based on their nutrient content • Dark green • Starchy • Red and orange • Beans and peas • Other

  8. What counts as a serving? 2½ cupsevery day What counts as a cup? 1 cup of raw or cooked vegetables 1 cup of 100% vegetable juice 2 cups of leafy salad greens

  9. How to add more veggies? • Buy fresh in season • Stock up on frozen • Pre-cut and washed • Vary your veggies • Raw and cooked • Rainbow of colors

  10. What’s in the fruit group? • Any fruit or 100% fruit juice • Fresh, canned, frozen, or dried • Whole, cut-up, or pureed

  11. What counts as a serving? 2 cups every day What counts as a cup? 1 cup of raw or cooked fruit 1 cup of 100% fruit juice ½ cup of dried fruit

  12. How to add more fruits? • Keep visible reminders • Refrigerate cut-up fruit • Buy fruits in season • Buy fruit in all forms • Convenience fruits • Choose whole fruits • Vary your choices

  13. Activity

  14. Summary • Fruits and vegetables • Low in fat, sodium, and calories • Fit into your healthy eating style • Sources of many essential nutrients • Choose a variety of vegetables and whole fruits for a healthy eating style to last you a lifetime

  15. Questions

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