Healthy Eating Brochure
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Almost Everyone Needs to Eat More Fruits and Vegetables
A growing body of research shows that fruits and vegetables are critical to promoting good health.
Fruits and Vegetables Can Protect Your Health
Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.
Whole Foods or Supplements?
Nutrients should come primarily from foods. Foods such as fruits and vegetables not only contain the vitamins and minerals that are often found in supplements, but also other naturally occurring substances that may help protect you from chronic diseases.
For some people, fortified foods or supplements can be helpful in getting the nutrients their bodies need. A fortified food is a food that contains a nutrient in an amount greater than what is typically found in that particular food.
The Colors of Health
Fruits and veggies come in terrific colors and flavors, but their real beauty lies in what’s inside. Fruits and vegetables are great sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases.
Fruits and Vegetables
on the Go!
Busy lives can benefit from food that's nutritious, yet easy to eat on-the-go, like fresh fruits and vegetables. Fruits and vegetables are a natural source of energy and give the body many nutrients you need to keep going.
To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, or white onions. For more variety, try new fruits and vegetables regularly.
Diets rich in dietary fiber have been shown to have a number of beneficial effects including decreased risk of
coronary artery disease.
Excellent vegetable sources:
navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes
Healthful diets with adequate f olate may reduce a woman’s risk of having a child with a brain or spinal cord defect.
black eyed peas, cooked spinach, great northern beans, asparagus
Diets rich in potassium may help to maintain a healthy blood pressure.
Good fruit and vegetable sources:
sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Excellent fruit and vegetable sources:
sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage
Vitamin C helps heal cuts and wounds and keep teeth and gums healthy.
red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower
Fruits and Vegetables and Weight Management
Substituting fruits and vegetables for higher-calorie foods can be part of a weight loss strategy.
Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
Tips | Easy fun tips to help you eat a colorful variety of fruits and vegetables every day
Stir low-fat or fat-free granola into a bowl of low-fat or fat-free yogurt. Top with sliced apples or berries.
Have fruit as a mid-morning snack.
Add strawberries, blueberries, or bananas to your waffles, pancakes, cereal, oatmeal, or toast.
Top toasted whole-grain bread with peanut butter and sliced bananas.
Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet.
Place a box of raisins in your child’s backpack and pack one for yourself, too.
Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza.
Add some cooked dry beans to your salad. Or, if you have a sweet tooth, add chopped apples, pears, or raisins.
Add broccoli, green beans, corn, or peas to a casserole or pasta.
Add lettuce, tomato, onion, and cucumber to sandwiches.
Order salads, vegetable soups, or stir-fried vegetables when eating out.
Choose beans, corn on the cob, or a side salad with low-calorie salad dressing instead of French fries.
Try eating at least 2 vegetables with dinner.
sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, sprouts, oranges, mangoes, cauliflower, beet greens, white potatoes
Fruit & Vegetable Benefits
-There are so many reasons to eat fruits and
Eat a colorful variety of fruits
and vegetables every day