FRUITS Focus on fruits. FRUITS Why do I need to eat fruit? Vitamin A Vitamin C Phytochemicals Fiber Minerals.

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Presentation transcript:

FRUITS Focus on fruits

FRUITS

Why do I need to eat fruit? Vitamin A Vitamin C Phytochemicals Fiber Minerals

Vitamin C Blood vessels Bone formation Wound healing Tooth formation and healthy gums

Vitamin A Night vision Smooth skin Keeps lining of the mouth, throat, nose and digestive tract resistant to infection Promotes growth

Folate

Fiber Prevents constipation Fights chronic disease Helps us to feel full

Minerals Potassium Iron

Potassium “The Regulator” Water Heart contractions Blood pressure

Iron Gives blood capacity to carry oxygen to cells of body Builds strong muscles

Phytochemicals Help fight chronic disease!

So focus on fruits…

How much should you be eating from the Fruit Group? CALORIES PER DAYCUPS PER DAY 16001½ 18001½

What is a serving of fruit? ½ cup diced fruit, canned or raw 1 medium whole fruit (such as an apple or an orange) ¼ cup dried fruit (such as raisins) ¾ cup 100% fruit juice

What is a serving of fruit? Your fist is about the size of a medium fruit.

Stretch your fruit dollars through Careful shopping Careful storage Careful preparation

Careful Shopping Take advantage of specials Compare prices Compare packaging Buy appropriate quantity Buy the quality of product appropriate to your purpose

Careful Shopping  Buy fresh fruit in season Grow a fruit tree Can, freeze or dry extra fruit If appropriate, utilize farmers market coupons

Careful Storage Store whole Do not wash before storing Refrigerate once ripe Store bananas and unripe fruits at room temperature

Careful Preparation Wash just before use Do not soak When possible, leave unpeeled Chop into larger pieces

Focus on Fruits: Fruits are an important part of your daily diet: Low in calories, fat, cholesterol and sodium High in vitamins, minerals, fiber, phytochemicals, flavor, color and texture

Questions Reference: United States Department of Agriculture 2010 Dietary Guidelines, September, 2012 Graphics: Microsoft Word, United States Department of Agriculture Jackie Walters, MBA, RD, LD Extension Specialist for Nutrition Education Programs November 2012 Copyright © 2003, 2012, for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.