Eat Healthy with Fruits and Vegetables

Did You Know? What is the fruit or vegetable consumed most by Americans? Some common “vegetables” are actually fruits. How many can you name? Which fruit typically contains more than 200 seeds? Before we get started, let’s test our knowledge with this fun quiz! Q: What is the fruit or vegetable most consumed by Americans: A: Tomato Q: Which common “vegetables” are actually fruits? A: Avocadoes, tomatoes, peppers, pumpkins, squash and zucchini. Why? A fruit contains the seeds of the plant. Q: Which fruit typically contains more than 200 seeds? A: Strawberry

Why does what we eat matter? Heart disease and stroke are two of the leading causes of death for Americans. Eating an overall healthy diet reduces many of the controllable risk factors for these diseases. Consuming the ideal amounts of healthier foods may be the single most important thing you can do to lower your risk. Healthy eating is an important part of living a healthier, longer life. It can also help you reach and maintain a healthy weight.

Guideposts for Healthy Eating Eat plenty of fruits and vegetables. Choose fiber-rich whole grains. Eat fish, especially those high in omega-3 fatty acids. Limit sodium and added sugars. Choose fats wisely. Eat nuts, seeds and legumes. The American Heart Association’s healthy eating recommendations are based on a 2,000-calorie per day diet: Eat a diet rich in fruits and vegetables. A typical adult should try for 4-5 servings of fruits and 4-5 servings of vegetables every day (a serving is about 1/2 to 2/3 cup). Choose fiber-rich whole grains (three 1-oz. servings per day). Eat fish, especially oily fish high in omega-3 fatty acids (like salmon), twice a week. Choose fats wisely. Eat less of the bad fats (saturated and trans fats) and replace them with better fats (monounsaturated and polyunsaturated fats). Avoid partially hydrogenated oils and foods made from them. Choose lean meats. Select fat-free (skim) and low-fat (1%) dairy products. Consume less than 16 g saturated fat, less than 2 g trans fat and between 50 and 70 g of total fat per day. Aim to eat less than 1,500 mg of sodium per day. Limit the amount of added sugars you consume. Keep added sugars to no more than half of your daily discretionary calorie allowance. For most American women, this is no more than 100 calories per day. For men the limit is no more than 150 calories per day. (That’s about 6 teaspoons/day for women and 9 teaspoons/day for men.) Limit sugar-sweetened beverages to no more than 450 calories (36 oz.) per week. Eat at least four servings a week of nuts, seeds and legumes (beans). (A serving is 1/3 cup nuts, 2 Tbsp. seeds or 1/2 cup dry beans or peas.)

Fruits and Vegetables Try to eat 4-5 servings of each per day. Fruits and vegetables are typically high in vitamins, minerals and fiber, and low in calories, saturated fat and sodium. Their fiber and water content can help you feel full which may help with weight management. Add a serving or two of fruits and vegetables to every meal and snack. Visual tip: Aim to fill half your plate with fruits and vegetables. The American Heart Association recommends that most adults should try to eat 4-5 servings of vegetables and 4-5 servings of fruits every day. We’ll talk about what a serving is on the next slide.

What’s a Serving? 1 medium fruit (about the size of a baseball) 1 cup raw leafy vegetable ½ cup fresh, canned or frozen vegetable or fruit ½ cup 100% juice ¼ cup dried fruit A serving is: 1 medium fruit (about the size of a baseball) 1 cup raw leafy vegetable ½ cup fresh, canned or frozen vegetable or fruit (raw or cooked) ½ cup 100% juice* ¼ cup dried fruit *Fruit and vegetable juices can be part of a healthy diet. One serving of 100 percent juice can fulfill one of your recommended daily servings of fruits and vegetables, but watch for calories and added sugars or sodium. Choose 100 percent juice instead of sweetened juice or juice drinks. Remember that juices may lose some of the nutrients such as fiber that are found in whole fruits and vegetables.

Choose Foods Wisely Fresh, frozen, canned and dried fruits and vegetables can all be healthy choices, but watch for sugary syrups and salty sauces. Compare food labels and choose items with the lowest amounts of sodium, added sugars and saturated fat, and no trans fat. Fresh, frozen, canned and dried fruits and vegetables can all be healthy choices. Compare labels and choose products with the lowest amounts of sodium and added sugars, which may sneak into those with syrups and sauces.

Tips for Eating More Fruits and Vegetables Add extra veggies to rice, soups, sandwiches, omelets and other dishes. Try a meatless meal once a week. Keep frozen and canned fruits and vegetables on hand for a quick meal or snack. Make adding fruits and veggies to meals a snap by cutting them up and keeping them in the fridge. They’ll also be handy for snacking! Here are a few practical tips for how to add more fruits and vegetables to your diet. Many more tips and suggestions are provided in the “Getting to Know Fruits and Vegetables” booklet and on the heart.org website.

Tips for Eating More Fruits and Vegetables Top yogurt, oatmeal and cereal with berries or sliced fruit. Eat the rainbow: Choose a variety of fruits and vegetables of many different colors. Keep a bowl of whole fruit handy on the desk, table or countertop. Enjoy fruit for dessert most days and limit traditional desserts to special occasions. What are some of your favorite tips?

Seasonal Produce Buy during harvest season Buy in bulk Shop the farmers’ market Grow your own Freeze fresh produce to use later Store fresh produce properly Buy during harvest season – Fresh produce is often less expensive during harvest season. Buy in bulk – You may save money by buying in bulk. Just make sure you have room in your pantry or freezer. Shop the farmers’ market – You may encounter some varieties you don’t see at the store, and the growers can share tips on how to prepare foods in season. Grow your own – Gardening gives you fresh seasonal produce and a little exercise, too. The sense of accomplishment you’ll feel will make that produce taste even better! And kids may be more willing to try something they’ve grown themselves. Freeze fresh produce to use later – You can add it to smoothies, soups, breads and more, and enjoy it throughout the year. Store fresh produce properly – To help it last longer and reduce waste.

Stretch Your Produce Don’t wash, cut or peel until you’re ready to eat. Refrigerate cut or peeled produce. Keep fridge temperature at 40º F or below. Store vegetables and fruits separately, if possible. Keep away from sunlight, heat and moisture. Ripen in a paper bag, then move to the fridge. Here are some produce storage tips that will help it last longer and stretch your grocery dollars: Don’t wash, cut or peel produce until you’re ready to use or eat it (except lettuce and greens). Always refrigerate cut or peeled produce. Keep refrigerator temperature at 40 degrees or below. Fruits like apples, bananas and pears give off ethylene gas, which can make other produce ripen and rot faster. Store vegetables and fruits separately if possible. Keep unrefrigerated produce like bananas, citrus fruit, stone fruit and tomatoes away from sunlight, heat and moisture. Ripen stone fruits like avocados, apricots, nectarines, peaches and plums in a paper bag, then move them to the fridge where they’ll last a few more days.

Healthier Preparation Methods Baking Blanching Boiling Braising Broiling Grilling Poaching Roasting Sautéing Steaming Stir-frying Fruits and vegetables have many nutrients that are good for our bodies. But cooking methods that add saturated fat, like deep frying or using heavy creams, can turn healthy ingredients into unhealthy meals. To have better control over the nutritional content and the overall healthfulness of the foods you eat, prepare meals at home using healthier methods, such as: Baking: Bake foods slowly in the oven in covered cookware with a little extra liquid. Blanching: After boiling 30 seconds in water, plunge the food into ice water to stop the cooking. This keeps it tender-crisp. Boiling: Cook food in water or broth that’s bubbling vigorously. Braising or stewing: Cook food slowly in the oven or on the stovetop with a little liquid (water or broth). Broiling: Place food directly under a heat source at high temperature. Grilling: Cook food on a rack or skewers directly over a heat source. Poaching: Immerse the food in simmering liquid. Roasting: Cook food uncovered in the oven. Sautéing: Use a nonstick pan so you will need little or no oil. Or use a nonstick vegetable spray, a small amount of broth or wine, or a bit of healthy oil rubbed onto the pan with a paper towel. Steaming: Steam food in a covered basket over simmering water. Stir-frying: Use a wok to cook food quickly over high heat in vegetable stock, wine or a small amount of healthy oil. These cooking methods can help your veggies and fruits retain flavor, color and nutrients. Here are a few more important tips: Avoid salt and high-sodium seasonings like teriyaki and soy sauce. Instead, use herbs, spices, salt-free seasoning blends, flavored vinegars, peppers, garlic and citrus juice or zest to enhance flavor. Use healthier oils such as olive, canola, corn or safflower oil as your primary fats for cooking. Try to avoid using butter, lard, shortening, partially hydrogenated oils and products containing trans fat. Drain and rinse canned vegetables and beans to remove excess salt or oil. Cook vegetables just long enough to make them tender-crisp. Overcooked vegetables can be less tasty and less nutritious.

Cooking Tips Instead of seasonings and sauces with a lot of sodium, use herbs, spices, vinegars, peppers, garlic and citrus to enhance flavor. Use healthier oils. Drain and rinse canned vegetables and beans. Don’t overcook. The cooking methods I just described can help your veggies and fruits retain flavor, color and nutrients. Here are a few more important tips: Avoid salt and high-sodium seasonings like teriyaki and soy sauce. Instead, use herbs, spices, salt-free seasoning blends, flavored vinegars, peppers, garlic and citrus juice or zest to enhance flavor. Use healthier oils such as olive, canola, corn or safflower oil as your primary fats for cooking. Try to avoid using butter, lard, shortening, partially hydrogenated oils and products containing trans fat. Drain and rinse canned vegetables and beans to remove excess salt or oil. Cook vegetables just long enough to make them tender-crisp. Overcooked vegetables can be less tasty and less nutritious.

Look for the Heart-Check Mark The Heart-Check mark on food packaging helps you find foods that can be part of an overall healthy diet. For more information about the program, nutrition requirements and a list of certified products, visit heartcheckmark.org. Look for the Heart-Check mark on food products to find foods that can help you build a heart-healthy diet. The Heart-Check nutrition requirements are based on sound science including recommendations from American Heart Association scientific statements. Heart-Check Food Certification Program nutrition requirements are food-based and intended for healthy people over age two. People with special medical needs or dietary restrictions should follow the advice of their health professionals. More information is available at heartcheckmark.org.

heart.org/HealthyLiving Find recipes and more information at heart.org/HealthyLiving