1. Fruits and Vegetables

2. Project Sponsors
USDA Supplemental Nutrition Assistance Program Education (SNAP-Ed)
Department of Nutrition Sciences, Drexel University
School District of Philadelphia

3. Benefits of fruits and vegetables
Eating a diet rich in vegetables and fruits may:
Reduce risk for heart disease
Protect against certain types of cancers
Reduce risk of obesity and Type 2 diabetes
Lower blood pressure
Reduce the risk of developing kidney stones
Decrease bone loss
Lower calorie intake

4. What’s inside that makes them great?

5. Phytonutrients…What’s that?
SOURCE
Beta-Carotene
Carrots, pumpkins, sweet potato, cantaloupe
Flavonoids
Oranges, grapefruit, lemon
Lycopene
Tomatoes, red peppers, watermelon
Lutein
Collard greens, kale, spinach, broccoli
Anthocyanidins
Blueberries, blackberries, plums, red potatoes
Allyl Sulfides
Garlic, onions, chives

6. MyPlate Guidelines Fruits Vegetables Make ½ your plate
Focus on whole fruits
Enjoy fruit with meals, as snacks, or as a dessert
Vegetables
Vary your veggies
Prepared in healthful ways: steamed, sautéed, roasted, or raw
Include dark green, red, and orange choices
Make ½ your plate
fruits and vegetables!

7. What’s in the vegetable group?
Any vegetable or 100% vegetable juice
Raw, cooked, fresh, frozen, canned, or dried/ dehydrated
Whole, cut-up, or mashed
Vegetables are organized into 5 subgroups, based on their nutrient content
Dark green
Starchy
Red and orange
Beans and peas
Other

8. What counts as a serving?
2½ cups every day
What counts as a cup?
1 cup of raw or cooked vegetables
1 cup of 100% vegetable juice
2 cups of leafy salad greens

9. How to add more veggies? Buy fresh in season Stock up on frozen
Pre-cut and washed
Vary your veggies
Raw and cooked
Rainbow of colors

10. What’s in the fruit group?
Any fruit or 100% fruit juice
Fresh, canned, frozen, or dried
Whole, cut-up, or pureed

11. What counts as a serving?
2 cups every day
What counts as a cup?
1 cup of raw or cooked fruit
1 cup of 100% fruit juice
½ cup of dried fruit

12. How to add more fruits? Keep visible reminders
Refrigerate cut-up fruit
Buy fruits in season
Buy fruit in all forms
Convenience fruits
Choose whole fruits
Vary your choices

13. Activity

14. Summary Fruits and vegetables Low in fat, sodium, and calories
Fit into your healthy eating style
Sources of many essential nutrients
Choose a variety of vegetables and whole fruits for a healthy eating style to last you a lifetime

15. Questions