Transcript Color Your Plate with Fruits and Vegetables

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?
2
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.
3
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.
4
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.
5
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
7
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.
8
Tips for Eating More
Fruits 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!
9
Tips for Eating More
Fruits 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.
10
Seasonal Produce
• Buy during harvest season
• Buy in bulk
• Shop the farmers’ market
• Grow your own
• Freeze fresh produce to use later
• Store fresh produce properly
11
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.
12
Healthier Preparation
Methods
• Baking
• Broiling
• Sautéing
• Blanching
• Grilling
• Steaming
• Boiling
• Poaching
• Stir-frying
• Braising
• Roasting
13
Cooking Tips
• 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.
14
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
16