2. Fruit and Vegetable Extravaganza!

3. Eat Your Colors the Easy Way 5 to 9 servings every day 1 Fruit serving = 1 medium-size piece of fruit ¾ cup (6 ounces) 100% fruit juice ½ cup frozen, canned or fresh cut up fruit ¼ cup dried fruit 1 Vegetable serving = ½ cup raw or cooked vegetables ¾ cup (6 ounces) 100% vegetable juice 1 cup raw, leafy vegetables

4. Eat the Rainbow Green Yellow or Orange Red Blue or Purple White

5. Ways to Increase Intake Have 2 servings at breakfast Drink a glass of 100% of fruit/vegetable juice Top cereal or pancakes with berries or sliced bananas Scramble eggs with chopped vegetables Have a smoothie made with fresh, frozen or canned fruit

6. Ways to Increase Intake Choose 2 different colored vegetables at lunch and supper Eat salads with romaine lettuce, dark, leafy lettuce or spinach Substitute sweet potatoes for white potatoes Stir mixed vegetables into soups, stews or casseroles

7. Ways to Increase Intake Have spaghetti with tomato sauce and extra vegetables Treat yourself to a fruit salad for dessert Season foods with onions, garlic, chives, parsley or other herbs and peppers

8. Ways to Increase Intake Have colorful, healthy snacks Grab apples, grapes, oranges, pears or peaches for quick snacks Make a smoothie with fresh, frozen or canned fruit Munch on raw veggies and low-fat dip Try dried fruit with nuts and dry cereal

9. Buying Tips Purchase produce that is not bruised or damaged. When selecting fresh-cut produce, choose only those items that are refrigerated or surrounded by ice. Bag fresh fruits and vegetables separately from meat, poultry and seafood products.

10. Storage Tips To maintain quality and safety of fresh produce Keep perishable produce (strawberries, lettuce, herbs and mushrooms) in a refrigerator at temperature of 40° or below. All produce that is purchased pre-cut or peeled should be refrigerated.

11. Storage Tips Storage LocationFruits and MelonsVegetables Store in refrigeratorapples (more than 7 days) apricots blackberries blueberries cherries cut fruits figs grapes nashi (Asian pears) raspberries strawberries artichokes asparagus green beans lima beans beets Belgian endive broccoli Brussels sprouts cabbage carrots cauliflower celery cut vegetables green onions herbs (not basil) leafy vegetables leeks lettuce mushrooms peas radishes spinach sprouts summer squash sweet corn

12. Storage Tips Ripen on the counter first, then store in the refrigerator avocados kiwifruit nectarines, peaches pears plums, plumcots Store only at room temperature apples (fewer than 7 days) bananas grapefruit lemons, limes mangoes muskmelons oranges papayas persimmons pineapple pomegranates watermelons basil (in water) cucumbers  dry onions† eggplant  garlic† ginger peppers  potatoes† pumpkins winter squashes sweet potatoes† tomatoes

13. Preparation Tips Cut away any damaged or bruised areas. Thoroughly wash all produce before eating. Wash under running water just before eating, cutting or cooking. Never use any detergent or bleach solution. Scrub firm produce such as melons and cucumbers with a clean produce brush. Dry produce with clean cloth or paper towel.

14. What About Pre-washed Produce? If it states on package it is pre-washed, it can be used without further washing. As an extra measure of caution, you can wash it again just before you use it. Precut or pre-washed produce in open bags should be washing before using.

15. Health Risks with Raw Sprouts Rinsing sprouts first will not remove bacteria. To reduce the risk of illness, do not eat raw sprouts such as bean, alfalfa, clover or radish. Cook sprouts thoroughly before eating to reduce risk of illness.

16. Separate for Safety Keep produce that will be eaten raw separate from other foods and from kitchen utensils used for those products. Be sure to wash cutting boards, dishes, utensils and countertops between preparing raw meats or seafood and produce. Use kitchen sanitizers on cutting boards and countertops periodically. If using plastic or other nonporous cutting boards, run through dishwasher after use.

17. Fruit and Vegetable Juices Select pasteurized products. Unpasteurized juices Should be kept in the refrigerated section of the store or on ice. Must have a warning label regarding foodborne illness on package. Fresh squeezed and sold by the glass – does not require warning label.

18. Q & A’s about Fresh Produce What is “Organic Produce”? Produce grown without using most conventional pesticides. What is ethylene gas and how does it affect produce? Gas produced by some fruits and vegetables when they ripen. Produce harvested in unripened state will be exposed to ethylene gas to induce ripening.

19. Q & A’s about Fresh Produce What does the “use-by” date mean on a package of fresh produce? It is the last date recommended for peak quality as determined by manufacturer. Why are wax coatings used on produce? Wax coatings help retain moisture to maintain quality from farm to table. Waxes also help inhibit mold growth, protect produce from bruising and disease and enhance appearance.

20. What’s in Season? Summer BeetsBerries BroccoliChinese Cabbage CornCucumbers EggplantGreen Beans Peaches, nectarinesPlums Summer squashTomatoes MelonsZucchini Okra

21. What’s in Season? Fall Acorn quashApples, pears Butternut squashCauliflower FigsGarlic GingerGrapes MushroomsParsnips PomegranatesPumpkins QuinceSweet potatoes Swiss chard

22. What’s in Season? Winter GrapefruitKale LeeksLemons Oranges, tangerinesRadicchio RadishesRutabaga TurnipsBroccoli Greens – mustards, collards, turnip

23. What’s in Season? Spring ApricotsArtichokes AsparagusAvocado CarrotsCollard greens MangoMustard greens New potatoesVidalia onions PineappleRhubarb SpinachSpring lettuces StrawberriesSugar snap/snow peas

24. References FDA – Center for Food Safety and Applied Nutrition Food Network University of California, Davis Wellness Encyclopedia of Food and Nutrition