1. LESSON 4: EAT MORE PLANTS FOR BETTER HEALTH
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LESSON 4: EAT MORE PLANTS FOR BETTER HEALTH

2. LEARNING OBJECTIVES
Discuss why fruits and vegetables are healthy for you
Understand the importance of fiber
Review daily servings of fruits and vegetables
Discuss ways to:
Increase fruits and vegetables in your diet
Replace meat and dairy in your diet
Reduce fast foods in your diet

3. TOP 10 REASONS TO EAT MORE FRUITS AND VEGETABLES
Contain antioxidants that protect cells from damage caused by free radicals
Contain large amounts of fiber-- keeps you full and provides nutrients for bacteria in your large intestine
Can be eaten in many forms, including fresh, frozen, canned and dried
Naturally low in calories which is great for losing weight and achieving your optimal body weight
Help reduce risk for many chronic diseases, including heart disease, HTN, diabetes, and some forms of cancer
Rich in vitamins and minerals that promote tissue function and keep you energized
Come in many shapes , textures and colors and can be eaten throughout the year
Portable and can be taken as a snack on the go
Can be grown in your own backyard
Nutritious and Delicious

4. ALL ABOUT FIBER…
Indigestible component of plant cell walls that regulates digestive function, intestinal health and appetite
Filling and contains almost no calories
Feel full longer – Every 15 grams you add to your diet can help cut calorie intake by almost 10%
30-40 grams/day (1 serving each meal)
May lower cholesterol levels
Beans, vegetables, fruits, whole grains

5. How many fruits and vegetables should you eat?
First phase: increase vegetables while keeping fruit intake low
Second phase: increase fruit intake
Final phase: increase vegetable intake once again

6. WAYS TO INCREASE FRUITS & VEGETABLES
Eat a serving of fruit at the beginning of each meal.
Make fruits & vegetables at least ½ of plate.
Eat a serving of fruit or vegetables as a mid- morning or afternoon snack.
Eat the rainbow every day.

7. WAYS TO REPLACE MEAT AND DAIRY IN YOUR DIET
Consider replacing meat and dairy in your diet to reduce your intake of saturated fat; this can help you lose weight and improve your blood sugar control.
Meat alternatives
Cooked beans/lentils
Tofu
Tempeh
Seitan
Veggie Burgers
Portobello mushrooms
Dairy alternatives
Tofu/Soy products
Soymilk, rice milk, almond milk
Vegetable broth (cooking)
Flax/cornstarch (baking)
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8. MANAGING FAST FOOD Avoid supersized/value sized items
Choose grilled/roasted lean meats
Avoid fried and breaded items
Chicken without the skin
Special order from the menu
Condiments, dressings, sauces on the side
SKIP THE BACON & SUBSTITUTE THE FRENCH FRIES!
Bacon is one of the most calorie dense meats, and is very high in fat.
Instead of French fries opt for fruit, baked potato, corn, or side salad.