1. Fruits

2. 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

3. 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)

4. 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

5. 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

6. 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

7. 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
____________________

8. Vegetables

9. 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
__________________

10. 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)

11. 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 – ______________

12. 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

13. 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

14. 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

15. 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