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Fruits and Vegetables Are a Key Part of an Overall Healthy Eating Plan

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Fruits and Vegetables Are a Key Part of an Overall Healthy Eating Plan Fruits and vegetables are a key part of an overall healthy eating plan. They’re also delicious, colorful, versatile, convenient, affordable and fun. This guide includes great tips and recipes to help you eat plenty of heart-healthy fruits and vegetables. What You’ll Find in this Guide: How to Eat More Fruits and Vegetables What’s a Serving? Know Your Nutrients Seasons of Eating Get Fresh Budget Basics Healthy Preparation Mastering the Myths Recipes • Asian Marinated Vegetable Salad • Spaghetti Squash Spaghetti Kids’ Zone • Fun Facts Monthly Calendar • Fruit and Veggie Challenge 1 How to Eat More Fruits and Vegetables You can include more fruits and vegetables in your diet in countless ways. Try some of these practical tips that don’t require a lot of changes to the way your family eats: • Pack portable, easy-to-eat fruits and veggies in your work or school bag, and avoid vending machine temptations. • Add frozen peas or broccoli to rice when it’s almost done cooking. • Add extra veggies to soups and stews. • Try a meatless meal once a week. Think vegetable lasagna, Portobello mushroom “burgers” or grilled veggie kabobs. • Fill out a sandwich with fruits and veggies. Try sliced or shredded vegetables like beets, carrots, celery, cucumbers, onions, peppers, radishes, tomatoes and zucchini and/or sliced fruits like apple, avocado and pear. • Keep frozen and canned fruits and vegetables on hand for when you need to throw together a meal in a hurry. Compare food labels and choose items without sauces and too much sodium. • Work fruits and vegetables into your family’s favorite dishes. • 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! • When eating out, ask if you can substitute a fruit cup or side salad for fries and other less-healthy sides. • Top yogurt, oatmeal and cereal with berries or sliced fruit. • Make fruit popsicles. Freeze 100 percent juice in an ice tray or popsicle mold. • Add spinach, peppers or mushrooms into scrambled eggs and omelets. • For snack time, keep fresh fruit and pre-chopped or no-chop veggies (such as baby carrots, cherry tomatoes and sugar snap peas) on hand, as well as single-serve containers of raisins or applesauce. Your kids are more likely to grab fruits and veggies over other items if they’re readily available. • Enjoy fruit for dessert most days and limit traditional desserts to special occasions. • Make it fun for kids to try new fruits and veggies. Let them pick out a new fruit or vegetable in the grocery store each week, and figure out together how to cook or prepare it. You might end up expanding your palate as well! • Eat the rainbow: A fun and tasty way to make sure your family is eating a good variety of fruits and vegetables is to eat as many different colors as you can each day. • Keep a bowl of whole fruit handy on the desk, table or countertop. 2 What’s a Serving FRUITS VEGETABLES 4-5 servings per day 4-5 servings per day ONE MEDIUM FRUIT serving size RAW LEAFY VEGETABLE serving size 1 CUP FRESH, FROZEN OR CANNED FRUIT ½ FRESH, FROZEN OR CANNED VEGETABLE CUP ½ DRIED FRUIT CUP ¼ CUP Raisins VEGETABLE JUICE FRUIT JUICE ½ ½ CUP CUP *based on a 2,000 calorie eating pattern The good news is eating the right amount of fruits and vegetables doesn’t have to be complicated. Find the approximate serving sizes for some of your favorites: Fruits Vegetables Apple, pear, orange, peach or nectarine: Bell pepper: Half of a large 1 medium Broccoli or cauliflower: 5-8 florets Avocado: Half of a medium Carrot: 6 baby or 1 whole medium (6-7 inches long) Banana: 1 small (about 6 inches long) Celery: 1 stalk Blackberry, blueberry: 8-10 medium to large Corn: 1 small ear (6 inches long) or half of a Grapefruit: Half of a medium (4 inches across) large ear (8 to 9 inches long) Grape: 16 Cucumber: ¼ of a medium (8 to 9 inches long) Kiwifruit: 1 medium Green bean: About 19-20 Mango: Half of a medium Leafy vegetable: 1 cup raw or ½ cup cooked Melon: Half-inch thick wedge of sliced (lettuce, kale, spinach, greens) watermelon, honeydew, cantaloupe Potato: Half of a medium (2½ to 3 inches across) Pineapple: ¼ of a medium Squash, yellow: Half of a small Plum: 1 large Sweet potato: Half of a large (2¼ inches across) Strawberry: 4 large Zucchini: Half of a large (7 to 8 inches long) 3 Know Your Nutrients Fruits and vegetables are an important part of an overall healthy eating plan because they’re typically high in vitamins, minerals and fiber and low in calories and saturated fat. Most fruits and vegetables also have no or little sodium. Eating a variety of fruits and vegetables may help you control your weight and blood pressure and reduce your risk of heart disease and stroke. The vitamins and minerals also help your body with many daily functions. Nutrient Why It’s Important some Good choices Calcium Plays a key role in bone and Collard greens, kale, mustard greens, tooth health and may reduce spinach, turnip greens the risk of osteoporosis. Fiber Aids digestion and provides Apple, artichoke, banana, blackberry, a feeling of fullness on fewer blueberry, broccoli, green bean, calories. A fiber-rich diet kiwifruit, orange, pear, raspberry, may help reduce cholesterol spinach, sweet potato levels, maintain blood sugar and reduce the risk of heart disease and some types of cancer. Potassium Helps maintain normal cell Banana, broccoli, kiwifruit, sweet potato, function and blood pressure. white potato Potassium deficiency can increase risk of kidney stones, cardiovascular disease and stroke. Vitamin C Essential for collagen Broccoli, cantaloupe, cauliflower, formation, which is important kale, kiwifruit, orange, mango, for healthy skin. Helps carry pineapple, red and green pepper, oxygen throughout the body. strawberry, sweet potato 4 Seasons of Eating Your heart-healthy recipes will taste even better with seasonal produce. SPRING SUMMER FALL WINTER artichokes, berries, corn, apples, Brussels bok choy, broccoli, asparagus, cucumbers, eggplant, sprouts, dates, cauliflower, celery, carrots, chives, figs, garlic, grapes, hard squash citrus fruit fava beans, green green beans, melons, (acorn, butternut, (clementines, onions, leeks, peppers (sweet spaghetti), pears, grapefruit, lemons, lettuce, parsnips, and hot), stone fruit pumpkins and limes, oranges, peas, radishes, (apricots, cherries, sweet potatoes tangerines), collard rhubarb and nectarines, peaches, greens, endive, leafy Swiss chard plums), summer greens (collards, squash, tomatoes kale, mustard greens, and zucchini spinach) and root vegetables (beets, turnips) Keep these tips in mind when using and shopping for seasonal produce: Fresh foods are often less expensive during their harvest season. You may even save money by buying in bulk. Shop the farmers’ market to learn more about produce and get ideas on how to prepare foods in season. Gardening gives you fresh seasonal produce and a little exercise, too. The sense of accomplishment you’ll feel will make that produce taste even better! Frozen, canned and dried fruits and vegetables also can be healthy choices. Compare food labels and choose items with the lowest amounts of sodium and added sugars. Choose canned fruit packed in water, its own juice or light syrup (avoid heavy syrup). Choose canned and frozen vegetables without sauces that can be high in sodium and saturated fat. Freeze fresh produce at the peak of its season, so you can add it to smoothies, soups and breads and enjoy it throughout the year. 5 COUNTERTOP Store loose and away from sunlight, heat and moisture: 2 BANANAS STONE FRUIT CITRUS FRUIT Ripen avocados, apricots, nectarines, peaches Store lemons, limes, oranges and grapefruit and plums in a paper bag, then move to the Stretch your produce and dollars by knowing how to store fresh fruits and vegetables. loose or in a mesh bag. Refrigerate for fridge where they’ll last a few more days. longer storage. TOMATOES Fridge temperature should 1 be at 40° F or below. 3 REFRIGERATOR 3 Store in plastic bags with holes in your produce drawer, unless noted: 2 APPLES & PEARS FRESH HERBS BEETS & TURNIPS Except basil. Keep stems moist and wrap Remove greens and keep loose in the loosely in plastic. crisper drawer. GREEN BEANS BERRIES, CHERRIES & GRAPES LETTUCE & LEAFY GREENS Don’t wash, cut or peel until you’re ready to eat Always refrigerate cut Keep dry in covered containers or plastic bags. Wash, spin or pat dry, wrap loosely in a dish (except lettuce and greens). or peeled produce. BROCCOLI & CAULIFLOWER towel or paper towels and place in a plastic bag CARROTS & PARSNIPS in vegetable drawer. Keep stems moist. MELONS Remove greens. CELERY MUSHROOMS CORN Keep dry and unwashed in store container PANTRY 1 or paper bag. Store inside their husks. PEAS Pack away in a cool, dark place like your pantry or cellar: CUCUMBERS, EGGPLANT & PEPPERS ZUCCHINI & SUMMER/YELLOW SQUASH ONIONS, GARLIC & SHALLOTS SWEET POTATOES, POTATOES, & YAMS Store on the upper shelf, which is HARD SQUASH WATERMELON the warmer part of the fridge. (Winter, Acorn, Spaghetti, Butternut) The American Heart Association recommends KEEP THEM APART: • Fruits like apples, bananas and pears give off ethylene gas, which can make other produce ripen and rot faster. • Store vegetables and fruits separately. 4-5 servings per day each of • Keep apples, bananas, broccoli, cauliflower, cucumbers, fruits and vegetables. onions, pears, potatoes and watermelon away from other 6 produce. COUNTERTOP Store loose and away from sunlight, heat and moisture: 2 BANANAS STONE FRUIT CITRUS FRUIT Ripen avocados, apricots, nectarines, peaches Store lemons, limes, oranges and grapefruit and plums in a paper bag, then move to the Stretch your produce and dollars by knowing how to store fresh fruits and vegetables.
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