2.  Benefits of fruits and vegetables  Weight balance  Eye protection  How much should be consumed  Recommended daily cups  Diseases they could protect  Lowering the risk of diseases  vegetable sources  Handy tips for consumption on the go  50  Nutrition Label

3.  Correct eating habits help balance weight due to lower calories and high fiber.  Large consumptions of fruits and vegetables can reduced risk of:  chronic diseases, heart attacks, stroke, cardiovascular diseases, and certain cancers.  Protects eye damage which include:  cataract  macular

4.  To get the amount that's recommended, increased amounts of fruits and vegetables are needed throughout the day.  Depending on your calorie intake, you need to eat about 2 ½ to 6 1/2 cups of fruit and vegetables each day.  Considered as 1 cup from the vegetable group  Example: 1 cup of raw or cooked vegetables or 100% vegetable juice  2 cups of raw leafy greens can be considered as 1 cup from the vegetable group.

5. DDiets rich in Fiber, Folate, Potassium, Vitamin A, and Vitamin C help lower the risks of diseases. EExcellent vegetable sources:  navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes ssweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice rred and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower

6.  Keep fruit out where you can see it.  You will more likely eat it with it sitting out on your counter then stuffed away in your refrigerator.  Try and eat some with every meal.  Try filling half your plate with vegetables or fruit at each meal.  Explore the produce aisle and choose something new.  Variety is the key to a healthy diet. Get out and explore, try some new fruits and vegetables that you never thought about trying.  Try to eat more raw than cooked vegetables.  Try steaming your vegetables, or not thoroughly cooking them. When cooked, you lose about 80% of the nutrients. The more “live” your fruit, the better it is for digesting it in the body.

7.  A healthy food item will have under 20% of :  Fats  Carbs  Sodium  Cholesterol  Sugars  It will have over 20% for:  Proteins  Vitamins  Calcium  Iron