HOW TO EAT MORE FRUITS

& VEGETABLES

Presented by Kaylene Buteau, MS

Agenda Food group basicsTips for successStaying “in-check” and on track

Focus on Fruits Keep visible reminders

For ease of access have a bowl of fruit on the table, counter, or in the refrigerator

Buy fresh fruits in seasonEat a variety

Dried, frozen, canned (in water or 100% juice)

Don’t forget fiber! Make most of your choices whole or

cut-up fruit rather than juice

Source: USDA www.ChooseMyPlate.gov

Focus on Fruits (cont’d)Include a fruit at every meal

Breakfast: cereal topper, fruit juice, or fruit mixed with fat-free/low-fat yogurt

Lunch: pack a tangerine, banana, grapes, or choose fruits from a salad bar

Dinner: add crushed pineapple to coleslaw, or include orange sections, dried cranberries, or grapes in a tossed salad

Snack on dried fruits in between meals

Source: USDA www.ChooseMyPlate.gov

VegetablesBuy fresh vegetables in seasonStock up on frozen vegetables for quick

and easy cooking in the microwaveBuy vegetables that are easy to prepareVary your veggies Eat them raw, steamed, or sautéed Look for vegetables with:

More potassiumLimit extra sauces and seasoningsReduced sodium in canned items

Source: USDA www.ChooseMyPlate.gov

Vegetables (cont’d)Plan some meals around a vegetable

main dishStir-fry, soups, salads, etc.

Include chopped vegetables into pasta sauce, lasagna, meatloaf, casseroles, quick breads, or muffins

Grill vegetable kabobsOrder a veggie pizza and ask for extra

veggies!Decorate plates or serving dishes with

colorful vegetables slicesKeep a bowl of cut-up vegetables in a see

through container in the refrigerator

Source: USDA www.ChooseMyPlate.gov

Make ½ your grains whole Make simple switches

Substitute whole-grain products for refined-grain 100% whole-wheat breads or bagels, or brown rice

Include whole grains in your snacks Popcorn (with little or no added salt or butter) 100% whole-wheat or rye crackers

Try whole-wheat versions of your favorite foods: Brown rice in your stir fry Whole-wheat pasta in your lasagna Brown rice stuffing in baked green peppers or tomatoes Whole-wheat macaroni in mac-n-cheese

Source: USDA www.ChooseMyPlate.gov

Whole grains (cont’d)Bake up some whole-grain goodness

Substitute buckwheat, millet, or oat flour in pancake, waffle, muffin, or other flour-based recipes

Cook extra bulgur or barley and freeze half for later as a quick side dish

Check the labels: Good sources of fiber contain 10%-19% of the

Daily Value; Excellent sources contain 20% or more!

Read the ingredients list and choose products that name a whole-grain ingredient first on the list Whole wheat, brown rice, bulgur, buckwheat,

oatmeal, whole-grain cornmeal, whole oats, whole rye, or wild rice

Source: USDA www.ChooseMyPlate.gov

The Power of ProteinIncreased satietyContains amino acids for muscle repairPortion size:

Use the palm of your hand (without fingers) and the thickness of your palm

Foods packed with proteinLean meats: skinless poultry, fish and

seafood, lean cuts of beef or pork, eggs

Low-fat or fat free dairy productsPlant sources of protein: legumes,

nuts, & seeds

The Facts on Fats Choose monounsaturated &

polyunsaturated fatsLimit saturated and trans fatsOmega-3 fatty acids

Important for absorbing fat soluble vitamins

Healthy FatsFish and fish oilOlive and canola oilsFlaxseeds and flax oilNuts and seeds

Eating & ExerciseDon’t exercise on an empty stomach Protein For muscle repairCarbohydrates For glycogen

replacementEat within 30 minutes before and after

exercise for best results100-150 calories8 oz lowfat milkHard-boiled egg or nut butter &

whole grain crackersHalf a turkey sandwichYogurt or string cheese & fruitEnergy bar with at least 5g protein

ModerationDon’t eliminate foods from your dietSubstitute a healthier option MOST of the

timeHave them in moderation

Baked goodsFatty meatsWhole dairy productsButter and margarineSodas, energy drinks, sports drinks,

fruit drinks, alcoholic beverages

ModerationDon’t eliminate foods from your dietSubstitute a healthier option MOST of the

timeHave them in moderation

Baked goodsFatty meatsWhole dairy productsButter and margarineSodas, energy drinks, sports drinks,

fruit drinks, alcoholic beverages

Keys to SuccessEat breakfast within an hour of waking

upFocus on fruits and vegetables Make half of your grains wholeKeep protein as your “side” dish

Go lean with proteinTry tracking it!

Use whichever type fits into your lifestyle: paper journal or web journal www.myfooddiary.com www.fitday.com www.mypyramid.gov http://www.livestrong.com/myplate/