Start Smart with Our Food Groups: Fruits & Vegetables Health Promotion Program

How many servings of fruits do you eat per week?

How many servings of vegetables do you eat per week?

Fruits Variety of fruits * Fresh, frozen, canned, or dried Variety of sizes Depending on type of fruit

Recommendations Eat 2 cups of fruit everyday

What Counts as 1 Cup of Fruit? 1 small apple 1 large banana 32 seedless grapes 1 large orange 1 large peach or 2 halves canned 1 medium pear 2 large plums 8 large strawberries 8 oz 100% fruit juice

Nutrients Most fruits are naturally low in fat, sodium, and calories. No fruits have cholesterol. Fruits are important sources of many nutrients, including potassium, fiber, vitamin C, and folate (folic acid).

Tips for Buying Fruits Buy fresh fruits in season Less expensive Peak flavor Farmer’s Market Buy fruits that are dried, canned, and frozen to have a supply on hand Buy canned fruits in juice or water rather than syrup. If fruit is in syrup, rinse fruit with water Buy pre-cut packages of fruit for a healthy snack in seconds

Including Fruit with Meals Top your cereal, pancakes, waffles with fruit Try meat dishes that incorporate fruit Chicken with apricots Kabobs Have fruit for dessert Baked apples Pears Fruit salad Have fruit as a snack Top fruit with peanut butter or yogurt

Vegetables Varity of Vegetables Fresh, frozen, canned, dried

Recommendations Eat 2 ½ cups everyday

What Counts as 1 Cup of Vegetables 2 cups lettuce or leafy greens is equivalent to 1 cup of vegetables 12 baby carrots 1 large ear of corn 1 medium potato 2 large stalks of celery 1 large pepper

Nutrients Most vegetables are naturally low in fat and calories. No vegetables have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.) Vegetables are important sources of many nutrients, including potassium, fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.

Tips for Buying Vegetables Buy fresh vegetables in season Less expensive Peak flavor Farmer’s Market Stock up on frozen vegetables for quick and easy cooking in the microwave Buy vegetables pre-washed Salad greens Buy pre-cut packages of vegetables for a healthy snack in seconds

Including Vegetables with Meals Plan a vegetable main dish Stir fry Salads Include salad with your dinner Include chopped vegetables in pasta sauce or lasagna Order veggies on your pizza Include a variety of vegetables in soups, stews, and casseroles Grill vegetable kabobs

Serving Sizes 1 cup 1 teaspoon

Serving Sizes Tablespoon

References www.mypyramid.gov www.equal.com www.enasco.com/nutrition www.eatright.org