1. Growing Food for Good Health
Betty Greer, PhD
Joriel Shepherd

2. Health Benefits of fruits & veggies
Loaded with vitamins & minerals
Contain very little fat, if any
Reduces blood pressure
Protects against certain cancers
Reduces the risk of stroke
Improves the control of blood sugar levels
Contain phytochemicals

3. Phytochemicals Help protect your: heart eyesight prevent caner
lower blood pressure
help rid body of toxins
Phyto means plant
Found in pigments that give plants their color

4. Tomatoes Contains vit. A, C, potassium, iron & fiber Contain lycopene
Protect against lung cancer
Protect against prostate cancer
Tomato is a “rule breaker”
1893 US Supreme Court ruling
Fruit or vegetable

5. Beets Help protect against: Skin cancer Lung cancer Liver cancer
Heart attacks

6. Onion Organosulfur provides pungent flavor and makes your eyes water
Helps protect against heart disease
Helps protect against cancer
Helps prevent osteoporosis

7. Carrots One of the top cancer-fighting foods Reduce risk of stroke
5 large carrots per week=lowered risk of having a stroke by 68%
Help lower cholesterol levels
2 large carrots a day for three weeks=lowered cholesterol level by 11%

8. Sweet Potato Loaded with Nutrients: Beta-carotene Not a potato
Vitamin A
Vitamin C
Vitamin E
Folate
Iron
Copper
Calcium
fiber
Not a potato
Root, not a tuber
Not a yam

9. Squash More than 40 different kinds Summer varieties = soft-skin
Winter varieties = tough-skin
Darker color = more nutrients
Winter squash usually contain more vitamins, minerals and fiber than summer

10. Corn Provides: protein vitamins minerals fiber thiamin (vit. B)
Yellow corn-
contain carotenoids lutein & zeaxanthin
Help fight heart disease
Protect against cancer
Protect the macula

11. Greens ~ the powerhouse
Contains:
Vitamin A, C, K
Folate
Potassium’
Riboflavin
Thiamin
Iron
Zinc
Calcium
Fiber
Contains lutein:
helps prevent blindness
One of main antioxidants in the eye
Many sources
Spinach eat it cooked or raw?

12. Broccoli Consumption has more than doubled in the past decade
Contains – vitamins A, C, K, E
Folate
Potassium
Phosphorous
Calcium
Iron
Fiber
lutein
Protects against heart disease

13. Brussel Sprouts Small cabbages originated in Belgium Lower cancer risk
Provide vitamins A, C, K
Provide calcium and fiber

14. Eggplants Cultivated in China & India since 5th century
English speakers first saw white, egg-shaped fruits
Contain a phytochemical called saponins
Antihistaminic, antioxidant, anti-inflammatory
Contain pectin, a fiber, helps lower blood cholesterol

15. Blueberries Originated in North America
Valued by Native Americans for medicinal strength
One of the best brain protecting foods
Powerful antioxidant & anti-inflammatory properties
Excellent source of many vitamins & minerals

16. Blackberries Grow wild in TN and in gardens
Its pigment is loaded with antioxidants
2nd only to the blueberry
Short growing season
Pick extra to can or freeze
Do not eat those along the highways

17. Strawberries
Once thought to possess healing powers and encourage success in love
Its powerful antioxidants rank 3rd in line to blueberries
Very good source for vitamin C
More per serving than and orange
Provide folate, potassium, iron, calcium and fiber

18. Concord Grapes Originated in Concord, Massachusetts
High in antioxidants
Helps in promoting heart health
helps prevent plaque build-up in the arteries
Provide – vitamin C
Calcium
Iron
fiber

19. How much do you need to eat?
One serving is:
One medium fruit- apple, banana, orange
½ cup cut-up fruit- fruit salad
¼ cup dried fruit- raisins, prunes, apricots
¾ cup (6oz.) of 100% juice- grapefruit, tomato
½ cup cooked vegetables- broccoli, zucchini
1 cup raw leafy vegetables- romaine or green leaf lettuce

20. On the run?? Keep fruits & vegetables within easy reach
Put a bowl of fruit on
the table or counter top
Make sure they are clearly
visible in the refrigerator
Wash & cut vegetables up and store in plastic bags for a quick snack

21. Easy “5 A Day” Tips Start the day with fruits & vegetables:
6 oz. glass of 100% juice (orange or grapefruit)
sliced bananas or berries on cereal
Remember they are portable:
pack an apple or bag of carrot sticks, raisins,
or dried apricots in your glove
compartment, purse or briefcase.

22. Easy “5 A Day” Tips
Eat at least two vegetables for lunch and two for dinner
Try at least one new vegetable each week
Choose fruits and vegetables from each of the color groups:
Blue/purple
Green
Yellow/orange
Red
White