Topics of Discussion• What Fruits and Veggies do you like?• Veggie Survey• 5 Quick Tips to Stock a Healthy Kitchen• The Healthy Eating Pyramid• The Healthy Eating Plate• U.S.D.A. Choose my Plate, Build a Healthy Meal

& Liven up your meals with Veggies & Fruits• More Matters Website of Healthy Cooking with

Fruits and Vegetables & Quick Recipe Searches

What Fruits & Veggies do you like?FRUITS:• Apple• Banana• Grape• Orange• Kiwi• Cantaloupe• Tomato• Peach• Lemon• Pineapple• Blueberry• Raspberry• Strawberry• Guava

VEGETABLES:• Corn• Celery• Carrot• Lettuce• Cucumber• Peas• Potato• Squash• Zucchini• Green onion• Radish• Rutabaga• Turnip• Beet

Veggie Survey

What do you think would be the most common vegetable that people like?

What do you think would be the least common vegetable that people like?

• Most Common/Leas

t Common

The Nutrition Source Harvard School of Public Health

The Nutrition Source – Dr. Walter WillettHarvard School of Public Healthhttp://www.hsph.harvard.edu/nutritionsource/

5 Quick Tips to Stock a Healthy Kitchen

Healthy eating begins in the kitchenProduce: • Choose locally grown veggies and fruits.

Keep garlic, onions, dark salad greens (spinach, romaine), carrots, & apples on hand.

Healthy eating begins in the kitchen

Grains: • Try whole grains like barley, cracked wheat

or bulgur, oat berries, quinoa, brown rice & whole wheat pasta.

Healthy eating begins in the kitchen

• Protein:Fresh fish, chicken or turkey, tofu, eggs, beans and nuts.

Healthy eating begins in the kitchen

• Fats & Oils:Use liquid veggie oils for sautéing vegetables, stir-frying fish or chicken, and in salad dressings, such as: canola, sunflower, corn, soybean, peanut, and olive oil. Other specialty oils include walnut or pistachio oil, sesame oil, or truffle oil.

Other Essentials to have in your Kitchen

A small amount of a high-quality ingredients go a long way toward boosting flavor.

Stock your kitchen with good quality tomato sauce, balsamic vinegar, fresh and dried herbs, dried cherries or cranberries, freshly grated cheese, & unsalted nuts – walnuts, almonds, pistachios.

BUILD A HEALTHY MEAL10 Tips for healthy meals

Healthy meals start with

more veggies, more fruits,

smaller portions of protein, & mostly

whole grains.

Tips for Healthy Meals

• Make HALF your plate veggies & fruits: red, orange, & dark green.

• Add lean protein: beef, pork, chicken, turkey, beans, tofu, & seafood.

• Include whole grains: 100% whole wheat has more nutrients & fiber.

Tips for healthy meals

• Don’t forget the dairy: Fat free or low fat milk has same amount of calcium and nutrients, but less fat & calories.

• Avoid extra fat: Use low-fat grated cheese or a squeeze of lemon on your veggies.

Tips for healthy meals

• Take your time: Eating very quickly may cause you to eat too much.

• Savor your food. • Eat slowly• Enjoy the taste & textures

and notice how you feel. • Be mindful.

Build a healthy meal

• Use a smaller plate:This helps you with portion control. This way you will feel satisfied without overeating.

• Take control of your food: Eat at home more often so you know exactly what you are eating.

A healthy meal

• Try new foods: Keep it interesting by picking out new foods you’ve never tried before. You may find a new favorite.

• Satisfy your sweet tooth in a healthy way: Indulge in a naturally sweet dessert dish – fruit!

10 Tips to a Great Plate

1. Go to: www.ChooseMYPlate.gov to find your calorie level to manage your weight.

2. Enjoy your food, but eat less.3. Avoid oversized portions and use smaller plate.4. Eat more veggies, fruits,

whole grains, & fat-free or low-fat milk.

5. Make half your plate fruits and veggies.

6. Switch to fat free/low fat milk (fewer calories/less fats).

7. Select whole grains.8. Cut back on solid fat, salt,

sugar: (less pizza, hot dogs, sausage, cheese, cookies, cake, ice cream, & candy).

9. Choose low sodium foods.10. Drink water (soda = sugar).

Liven up your meals with fruits & veggies

Discover the many benefits of adding fruits and veggies to your meals. Most Americans should eat more than 3 cups each day.

•They are low in fat and calories•Provide fiber and other key nutrients•Add color, flavor, and texture.

Explore these creative ways to bring healthy foods to your table…

Tips to improve your meals

Fire up the Grill…Try grilling mushrooms, carrots, peppers, potatoes on a kabob skewer.Brush with oil to keep them from drying out. Grilled fruits like peaches,pineapple, or mangos add great flavor to a cookout.

to cook fruits and veggies.

Cooking with fruits and veggies

Expand the flavor of…

Mix vegetables such as sautéed onions, peas, pinto beans, or tomatoes into your favorite dish for that extra flavor.

your casseroles.

How to get in 3 or more cups

Planning Something Italian?

Slip in peppers, asparagus,spinach, red beans, onion, or cherry tomatoes.These types of foods provide satisfying texture and nutritious yet low-calorie, fiber that satisfies.

Add extra veggies to pasta.

LIVEN UP YOUR MEALS

Get creative with your salad:Toss in shredded strawberries, carrots, spinach, orange segments, or sweet peas for a flavorful, fun salad.

Get in on the stir-frying fun!Try something new for a quick & easy addition to any meal…

Liven up your omelet

• Boost the color & flavor of your morning omelet with vegetables.

• Chop, saute, & add veggies to the egg as it cooks.

• Combine veggies, such as mushrooms, spinach, onions, or bell peppers.

Add veggies to your sandwiches

• Vegetables make great additions to sandwiches or wraps.

• Try sliced tomatoes with romaine lettuce & some avocado for extra flavor.

FRUITS AND VEGGIES MORE MATTERS

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