SNAP-Ed ~ Class Three Focus on Fruits and Vegetables

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

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

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

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

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

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

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

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

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

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!

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?

NO

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!

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.

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.

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

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