Presentation is loading. Please wait.

Presentation is loading. Please wait.

Eat Healthy with Fruits and Vegetables. Did You Know? What is the fruit or vegetable consumed most by Americans? Some common “vegetables” are actually.

Similar presentations


Presentation on theme: "Eat Healthy with Fruits and Vegetables. Did You Know? What is the fruit or vegetable consumed most by Americans? Some common “vegetables” are actually."— Presentation transcript:

1 Eat Healthy with Fruits and Vegetables

2 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

3 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

4 Guideposts for Healthy Eating Eat plenty of fruits and vegetables. Choose fiber-rich whole grains. Eat fish, especially those high in omega-3 fatty acids. Limit sodium and added sugars. Choose fats wisely. Eat nuts, seeds and legumes. 4

5 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. Visual tip: Aim to fill half your plate with fruits and vegetables. 5

6 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 6

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. 7

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! 8

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. 9

10 Seasonal Produce 10 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. 11

12 Healthier Preparation Methods 12 Baking Blanching Boiling Braising Broiling Grilling Poaching Roasting Sautéing Steaming Stir-frying

13 Cooking Tips 13 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 heartcheckmark.org.heartcheckmark.org

15 Find recipes and more information at heart.org/HealthyLiving 15


Download ppt "Eat Healthy with Fruits and Vegetables. Did You Know? What is the fruit or vegetable consumed most by Americans? Some common “vegetables” are actually."

Similar presentations


Ads by Google