Vegetables and Fruits Vary Your Veggies Focus On Fruits

MyPlate Portions Teens should have 2 ½ to 4 cups of veggies per day Girls = 2 ½ cups Boys = 3 – 4 cups Cut vegetables and vegetable juice: 1 cup = 1 cup Leafy vegetables: 2 cups = 1 cup

Veggies and MyPlate 5 subgroups of vegetables based on nutrients Dark green Red and Orange Dry beans and peas Starchy vegetables Other

Dark Green Vegetables broccoli, leafy lettuce, spinach, collard greens, kale

Red & Orange Veggies carrots, pumpkin, sweet potatoes

Dry Beans and Peas lentils, split peas, kidney, pinto, black beans

Starchy Vegetables corn, lima beans, green peas, white potatoes

Other Veggies onions, celery, cucumbers, green beans

Shopping for Veggies Good, bright color Avoid wilting Choose MEDIUM sizes Avoid bruises Buy them right before you need them so they don’t lose FRESHNESS and NUTRIENT VALUE! Get what’s in season

Storing Veggies Store in the crisper in your refrigerator Store potatoes in a cool dark place You can also eat vegetables: Canned Frozen Dried

Nutrients Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.) Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.

Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories. Folate (folic acid) helps the body form red blood cells. Women who may become pregnant should consume adequate folate. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Cooking Vegetables Cellulose (fiber) in veggies softens during cooking and starch swells to make it easier to digest Veggies cooked with little or no water will retain more nutrients Don’t overcook!

Methods of Cooking Veggies Simmer in water Steam over simmering water Pressure cooker Roast Fry Broil Grill Microwave

Fruits and MyPlate Teens should eat 1 ½ to 2 ½ cups of fruit each day! – Girls = 1 ½ cups – Boys = 2 – 2 ½ cups Most fruits count as 1 cup Dried fruits: ½ cup = 1 cup

6 Categories of Fruit Berries Drupes Pomes Citrus Melons Tropical

Berries Small and juicy with thin skin Strawberries, blueberries, cranberries, raspberries, grapes

Drupes Outer skin Soft, fleshy fruit Single seed or pit Cherries, peaches, apricots, nectarines, plums

Pomes Have a central core that has seeds Apples, Pears

Citrus Thick outer rind. Then membrane separates flesh into segments Oranges, lemons, grapefruit, tangerines, limes

Melons Very large, have thick rinds and many seeds Watermelon, cantaloupe, honeydew

Tropical fruits Grown in warm climates – exotic Avocados, bananas, mangoes, pineapple, kiwi

Selecting and Storing Fresh Fruit Ripe – Fruits that are at peak quality. When you press on the fruit, it should give a little. Underripe fruits are green but should shift to the ripe color after a few days of being at room temperature. Handle gently to avoid bruising Store underripe foods at room temperature until they are ripe. Ripe foods go in the refrigerator Do not refrigerate bananas! They will dry out.