Gifts from the Earth: Fruits and Vegetables

Today’s Topics What are fruits and vegetables? Benefits of Eating Fruits and Vegetables Cooking and Food Safety Tips “5 to 9 A Day” What is a serving? Gardening: Traditional Fruits and Vegetables

What are fruits and vegetables? Fruits: Ripened, seed-bearing part of a plant Delicious to eat raw or cooked Vegetables: Edible portion of plants Eaten with the main course of lunches and/or dinners, salads, soups

Benefits of Fruits and Vegetables Low in fat and calories No cholesterol High in vitamins High in fiber High in minerals Low in sodium High in phytochemicals

Low in Fat and Calories Fat and calories are needed by our bodies every day….BUT, Eating too many high fat, high calorie foods can make us gain weight. By being overweight, we have increased the chance of getting diabetes and other health problems.

No Cholesterol in Fruits and Vegetables Cholesterol is a fat substance needed by the body. Eating foods high in cholesterol and saturated fat (animal fat) increases blood cholesterol levels. High blood cholesterol levels can lead to heart disease.

High in Vitamins Vitamin A Needed to keep eyes and skin healthy. Found in fruits and vegetables as beta-carotene, which is used to produce vitamin A. Choose at least one high vitamin A fruit or vegetable each day, like carrots, squash, or pumpkin.

High in Vitamins Vitamin C Needed for growth and to heal cuts and wounds. Choose at least one high vitamin C fruit or vegetable each day like oranges, grapefruit, and their juices.

High in Vitamins Folic Acid/Folate Needed to prevent birth defects, heart attacks, strokes, and some cancers. All people need folic acid/folate. Women of child-bearing age should take in 400 micrograms of folic acid each day. Choose at least one high folate/folic acid fruit or vegetable each day like, broccoli, oranges, and leafy greens.

High in Fiber Needed for proper digestion by adding bulk to the diet Fiber is found in the skins of fruits and vegetables like apples, prunes, and potatoes.

High in Minerals Potassium Calcium Needed for our muscles to move and to maintain healthy blood pressure Good Sources: Bananas, Tomato Juice, Orange Juice, Potatoes, Acorn Squash Calcium Needed to make healthy bones Good Sources: Dark, Leafy Vegetables like broccoli and kale

High in Minerals Iron Magnesium Needed to get oxygen to the body’s cells Good Sources: Dried fruits like prunes and raisins Magnesium Needed for muscles and nerves to work and for our body to get energy Good Sources: Bananas and Dark, Leafy Vegetables

Low in Sodium Sodium is a mineral important for our bodies. Most familiar sodium food is table salt. All people should choose and prepare foods with little salt.

High in Phytochemcials Plant chemicals “fight-o-chemicals”; fighting to protect our health Protect our cells from harmful substances that can cause cancer, heart disease, and many other health problems

Other Benefits Taste Great Original Fast Food Easy to Prepare Fresh fruits and vegetables on a hot summer day Original Fast Food Come in their own convenient packaging Easy to Prepare Can be prepared fast and easy Adds Color and Variety to Meals Rainbow of Colors: blue/purple, green, white, yellow/orange, and red

Buying and Preparation Tips Choose 100% fruit juice fortified with vitamin C. Choose fruits canned in their own juice or in water.

Buying and Preparation Tips Fruits and vegetables can become high fat foods during preparation, cooking, and service. Choose fresh vegetables, low sodium canned vegetables, frozen vegetables, or rinse canned vegetables with water before cooking.

Buying and Preparation Tips Buying fresh fruits and vegetables in season makes them cheaper. Ripe fruits and most fresh vegetables can be stored in the refrigerator.

“5 to 9 A Day” Why 5 to 9? Research shows eating five to nine servings of fruits and vegetables a day, helps to prevent cancers, obesity, heart disease, high blood pressure, and even diabetes. Eating five to nine fruit and vegetable servings a day is one of the most important things you can do to promote good health.

We are not reaching the “5 to 9 A Day” goal! Over 75% of all Americans are not eating the recommended servings of fruits and vegetables everyday. On an average, only 44% of students enrolled in six Tribal colleges reported eating only 1 to 3 servings of fruits and vegetables in “ONE WEEK.”

What is a fruit serving? ¾ cup fruit juice (6 ounces) ¼ cup dried fruit ½ cup canned fruit or applesauce 1 medium piece of fruit ½ cup fresh fruit

What is a vegetable serving? ¾ cup vegetable juice (6 ounces) 1 cup salad greens ½ cup raw vegetables 1 medium potato ½ cup cooked vegetables

Can People on a Budget Eat “5 A Day”?

“If we take care of the seeds, they will take care of us.” - Native American Gardening

“Every little thing is sent for something, and in that thing there should be happiness and the power to make happy. Like the grasses showing tender faces to each other, this we should do.” - Black Elk Black Elk Speaks