1. SNAP-Ed ~ Class Three Focus on Fruits and Vegetables

2. Your Guide to Fruits and Vegetables
Eat A Rainbow
Of Colors
Your Guide to Fruits and Vegetables

3. Q: What Fruits and Vegetables Do You Eat?
What Else is Out There?

4. Fruits and Vegetables Naturally low in fat, calories and sodium
May protect against certain cancers, such as mouth, stomach, and colon-rectum cancer
Helps to maintain a healthy immune system

5. Fruits and Vegetables Help to reduce the risk for heart disease
Help to heal wounds faster
May help to reduce risk for Type 2 diabetes
Help to maintain a healthy colon

6. Red Full of: Vitamin A – Keeps your eyes healthy
Vitamin C – Helps heal cuts and wounds and keeps gums and teeth healthy
Lycopene – In tomatoes, protects the cells of our body
Potassium – Protects your heart and blood vessels

7. Orange & Yellow Full of:
Folic Acid – Helps your body make red blood cells and DNA
Vitamin A – Keeps your eyes and skin healthy
Vitamin C – Helps heal cuts and wounds and keeps gums and teeth healthy
Fiber - Good for your heart and intestines

8. Green Full of: Vitamin E – Protects the cells of your body
Iron – Helps your blood cells carry oxygen
B Vitamins - Helps your body make energy, is needed for a healthy brain
Folic Acid – Helps your body make red blood cells and DNA
Calcium – Builds strong bones
Vitamins A & C

9. Blue & Purple Full of: Anthocyanins – Protect the cells of your body
Vitamin C – Helps cuts and wounds heal and keeps gums and teeth healthy
Fiber - Good for your heart and intestines

10. of fruits and vegetables each day.
How Much Do I Need?
The U.S. Department of Agriculture recommends that kids get at least 5 cups
of fruits and vegetables each day.
What Counts as a cup?
Think of the size of a baseball
1 cup fresh vegetables
2 cups leafy lettuce
½ cup dried fruit
12 small carrots
8 large strawberries
1 medium potato

11. How Do I Eat Them?
Raw vegetables make a great snack. Dip them in yogurt, peanut butter or low fat dressing for even more flavor
Drink 100% fruit juice instead of soda
Add sliced fruit to your cereal or oatmeal
Add vegetables to your pizza, sandwiches, soup and pasta
Make a fruit salad
Help your parents pick out new fruits and vegetables at the grocery store and then make them at home
Vegetables can be steamed, cooked in the oven, in the microwave or on the barbeque. Adding spices, herbs and sauces gives them even more flavor.
Remember to always try something more than once!

12. Fruits and Vegetables
For a 2,000 calorie diet, you need to eat at least 2 cups of fruit and 2 ½ cups vegetables
Are you meeting your recommendations?

13. NO

14. No Fear Factor Be open to trying new and different fruits and veggies.
You can acquire a taste for new foods
Don’t be afraid you never know how it will taste!

15. Zucchini Archeologist traced origins to Mexico dating back 7,000 BC
This the favored jewel of the summer and fall squashes
There are only 13 calories in ½ cup
They provide: antioxidants, beta-carotene, B vitamins, vitamin C, calcium and a healthy content of potassium.

16. Mango
Originated in Southeast Asia and has been growing for over 4,000 years.
Mangos are an excellent source of Vitamins A and C, as well as a good source of Potassium and contain beta carotene.
Mangos are high in fiber, but low in calories (approx. 110 per average sized mango)
Mangos contain a stomach soothing enzyme, which act as a digestive aid.

17. Edamame Pronounced: “Ed-uh-mom-A”
In December 1890 C.C. Georgeson first used the term "Edamame" to describe these seeds imported from Japan
Commonly found in Japan, China, Hawaii, and Korea, these immature soybeans are boiled in the pod in water together with salt, and served whole.
USDA notes this a “snack with a nutritional punch”
They are rich in carbohydrates, protein, dietary fiber, omega fatty acids and vitamins like folic acid, manganese and vitamin K
Soy beans are used to make tofu, a protein replacement for vegetarians/ vegans
Consumption of edamame should be avoided by people who are allergic to soy

18. Cabbage Soup Cabbage is: Low in Saturated Fat, Cholesterol
Ingredients
4 large carrots, thinly sliced
2 large potatoes, thinly sliced
1 large onion, thinly sliced
3 stalks celery diced
1/4 medium head green cabbage, thinly sliced
2 cloves garlic, smashed
6 cups chicken stock
1 tablespoon olive oil
1/4 teaspoon dried basil
1 teaspoon salt
ground black pepper to taste
Directions
Combine the carrots, potatoes, onion, cabbage, garlic, chicken stock, olive oil, thyme, basil, parsley, salt, and pepper in a stock pot over medium-high heat; bring to a simmer and cook until the carrots are tender, about 20 minutes.
Cabbage is:
Low in Saturated Fat, Cholesterol
High in Dietary Fiber, Vitamin C, Vitamin K, Folate, Potassium, Manganese, Vitamin A, Thiamin, Vitamin B6, Calcium, Iron and Magnesium