Fruits

Fruit Group General Info Group consists of any fruit or 100% fruit juice ________________ How much should you have a day? In general, both girls and boys ages 9-13 (YOU!) should have _________ of fruit a day Miss Aulisio should have ___________ daily

Serving Size –____________ ___________ of fruit or _____________ is a serving ½ cup of ____________ counts as 1 serving Examples: __________________ equals one serving (1 cup) _________________________ is one serving (1 cup)

Fruit Nutrients ____________ in fat, sodium and calories Do not have _____________ Great sources of potassium, dietary fiber, vitamin C and folate (folic acid) _____________________ – helps maintain healthy blood pressure EX: __________________________________________________________ _____________________ – helps reduce blood cholesterol levels and may lower risk of heart disease Important for bowel function Creates feeling of __________ through ____________ calories Fresh fruit is a ________________ than fruit juice _______________ – important for growth and repair of _____________ (helps heal cuts) Also helps with teeth and gum health ___________________ – Helps the body form _____________ cells Very important in pregnant women

Health benefits from Fruit May reduce the risk of _______________ (including heart attack and stroke) Can protect against certain types of cancer _________________ in fruits can reduce the risk of obesity and type 2 diabetes _________________ rich fruits help lower blood pressure, reduce the risk of developing kidney stones, and decrease bone loss Helps to support _______________ intake

Tips for Eating More Fruits Keep whole fruits on the ______________ Buy fresh fruits __________________ Keep a supply of _______________________________ fruits They make a great, easy snack __________________ fruit also makes for an easy snack Add fruits to_____________________ Have _____________ for dessert! Dip in a low-fat yogurt dip Frozen juice bars as alternative to __________________ _________________________ are another great way to add fruits to your day

To get the best Nutritional Value Eat more ______________ or cut-up fruit than _______________ When buying canned fruit, look for ones that are canned __________________ or water rather than syrup Always ____________ fruits before eating Keep ___________ from raw meat, poultry and seafood ____________________

Vegetables

Vegetable Group General Info Veggie group consists of ______________ or ______________________ These can be ________, cooked, fresh,_____________, canned,_________________, whole, cut-up or _______________ The vegetable group has 5 sub-groups __________________

Serving Size What counts as a serving? _____________ of raw or cooked vegetables 1 cup of _________________ ____________ of leafy greens (spinach, lettuce) DAILY recommendations for ages 9-13 Girls: ______________ Boys: ______________ (Miss Aulisio: 2.5 cups)

Serving Size Cont. Boys: Vegetable sup groups have their own serving recommendations ___________ Girls: Dark Green Leafy – ____________________ Red and Orange Veggies –_______________ Beans and peas –______________________ Starchy Vegetables – ___________________ Others –______________ Boys: Red and Orange Veggies – ______________ Beans and Peas – ______________________ Others – ______________

Vegetable Nutrients Vital for health and _____________________ of the body ______________ in fat and calories Do not have _________________ Important sources of the following: __________________ – helps maintain blood pressure EX: sweet potatoes, white beans, spinach, soybeans, tomato products __________________– reduces blood cholesterol levels, important for bowel function Fullness with fewer calories __________________– helps form red blood cells __________________ – important for eye and skin health, protects against infections __________________ – heals cuts and wounds, helps keep teeth and gums healthy, aids in iron absorption

Health Benefits Diets rich in vegetables help to: _____________________the risk of heart disease, heart attacks and strokes Protect against certain _________________ Reduce the risk of ______________and type 2 diabetes Lower_________________, reduce risk of kidney stones, decrease bone loss ____________________ calorie intake

Tips to eat more Veggies Buy fresh when in ______________ Keep a bowl __________________ in a see-through container in the fridge Stock up on ________________ – easy snacks or meal enhancers Buy veggies that are easy to _________________ EX: prewashed salad greens, baby carrots, grape tomatoes, celery sticks Plan meals with that incorporate veggies as part of the main dish: ____________as lunch (with light dressing) Add chopped veggies to _______________ Get extra veggies on __________________ Eat as a snack with _________________________ or dip

Beans and Peas ARE ______________ VEGGIES - They have a _______________nutrient content and therefore should be eaten ______________! Mature forms of ___________________ Kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chick peas), split peas, lentils Available in __________, ____________, and _____________ forms Excellent sources of plant ______________, _______________ and ____________ Considered part of the ________________ group because of this _________________to meats, poultry and fish People consider these to be good _____________________ to meat Good source of dietary fibers, folate, and potassium Considered part of the ___________________ because of this