1. Start Smart with Our Food Groups: Fruits & Vegetables
Health Promotion Program

2. How many servings of fruits do you eat per week?

3. How many servings of vegetables do you eat per week?

4. Fruits Variety of fruits * Fresh, frozen, canned, or dried
Variety of sizes
Depending on type of fruit

5. Recommendations
Eat 2 cups of fruit everyday

6. What Counts as 1 Cup of Fruit?
1 small apple
1 large banana
32 seedless grapes
1 large orange
1 large peach or 2 halves canned
1 medium pear
2 large plums
8 large strawberries
8 oz 100% fruit juice

7. Nutrients Most fruits are naturally low in fat, sodium, and calories.
No fruits have cholesterol.
Fruits are important sources of many nutrients, including potassium, fiber, vitamin C, and folate (folic acid).

8. Tips for Buying Fruits Buy fresh fruits in season
Less expensive
Peak flavor
Farmer’s Market
Buy fruits that are dried, canned, and frozen to have a supply on hand
Buy canned fruits in juice or water rather than syrup.
If fruit is in syrup, rinse fruit with water
Buy pre-cut packages of fruit for a healthy snack in seconds

9. Including Fruit with Meals
Top your cereal, pancakes, waffles with fruit
Try meat dishes that incorporate fruit
Chicken with apricots
Kabobs
Have fruit for dessert
Baked apples
Pears
Fruit salad
Have fruit as a snack
Top fruit with peanut butter or yogurt

10. Vegetables
Varity of Vegetables
Fresh, frozen, canned, dried

11. Recommendations
Eat 2 ½ cups everyday

12. What Counts as 1 Cup of Vegetables
2 cups lettuce or leafy greens is equivalent to 1 cup of vegetables
12 baby carrots
1 large ear of corn
1 medium potato
2 large stalks of celery
1 large pepper

13. Nutrients Most vegetables are naturally low in fat and calories.
No vegetables have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
Vegetables are important sources of many nutrients, including potassium, fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.

14. Tips for Buying Vegetables
Buy fresh vegetables in season
Less expensive
Peak flavor
Farmer’s Market
Stock up on frozen vegetables for quick and easy cooking in the microwave
Buy vegetables pre-washed
Salad greens
Buy pre-cut packages of vegetables for a healthy snack in seconds

15. Including Vegetables with Meals
Plan a vegetable main dish
Stir fry
Salads
Include salad with your dinner
Include chopped vegetables in pasta sauce or lasagna
Order veggies on your pizza
Include a variety of vegetables in soups, stews, and casseroles
Grill vegetable kabobs

16. Serving Sizes
1 cup
1 teaspoon

17. Serving Sizes
Tablespoon

19. References www.mypyramid.gov www.equal.com www.enasco.com/nutrition