WORK OUT FOR PINK A Daily Shot of Nutrition Getting enough fruits and vegetables in your diet is the single most important nutrition habit you can adopt for better health. Eating more fruits and vegetables can reduce your risk of obesity, heart disease, some cancers, diabetes, hypertension and stroke while increasing energy and improving mood. Studies on nutrition prove that higher consumption of fruits and vegetables automatically lowers the amount of fat in your diet. WHAT IS ONE SERVING? One serving counts as one cup raw or 1/2 cup of cooked vegetables. It's easy to estimate the serving size by comparing one cup to the size of a baseball and a 1/2 cup to the size of a light bulb. Common serving sizes for vegetables: 1 cup green salad Small baked potato (size of a computer mouse) 3/4 cup of tomato juice 1/2 cup cooked broccoli The serving sizes of fruit changes by type: One small piece of fruit (apple, pear, peach, orange) = size of a tennis ball 1/2 banana 1 cup melon cubes: cantaloupe, honeydew, watermelon = size of a baseball 1 cup berries: strawberries, blueberries, raspberries = size of your fist 15 grapes or cherries 1/2 cup canned fruit in light syrup or juice = light bulb 2 Tbsp. raisins = golf ball 4 oz. juice* *Keep in mind that juice is a high source of sugar and lacks fiber. Aim for whole fruits and vegetables as much as possible. 1
WHY COLOR? By spreading daily fruit and vegetable choices across the rainbow of colors, you are guaranteed the best produce has to offer for better health. WHAT IS THE MEANING OF EACH COLOR? Green: Excellent sources of vitamin K, folic acid and potassium and lutein. Foods high in potassium help lower blood pressure, while lutein is known to improve eye and heart health and reduce the risk for certain types of cancers. Examples: Avocado, artichokes, bok choy, broccoli, Brussels sprouts, cabbage, collard greens, honeydew, kale, kiwi, lettuce Yellow/Orange: Good source of vitamin C, vitamin A and beta-carotene. Eat more yellow/orange produce for a good immune system, excellent vision, strong bones, and healthier-looking skin. Beta-carotene is an antioxidant that may protect against certain types of cancer. Examples: Apricots, carrots, cantaloupe, corn, mangos, sweet potatoes, peaches, pumpkins, winter squash Red: Protects against heart attacks and prostate cancer. They also indicate high levels of vitamin C, folate, and flavonoids that help reduce inflammation. Many red fruits are also high in anthocyanin that helps promotes health blood vessels. Examples: beets, cherries, cranberries, guava, pink grape fruit, red grapes, red onions, red peppers, tomatoes and tomato products, watermelon Blue/Violet: Help with memory, urinary tract health, preventing blood clots, and lower the risk of certain type of cancers. Examples: blackberries, blueberries, eggplant, plums, pomegranates prunes White/Tan: Serve as antioxidants to help fight off free radical formation to reduce cancer risk. Examples: banana, cauliflower, mushrooms, onions, parsnips, turnips, white peaches 2
PLAN OF ACTION To begin making colorful choices for better health, aim for a rainbow of colors in your meals. If you haven t been a fan of fruit and vegetables, start small and build yourself to five colorful servings a day. Buy fresh fruits and vegetables when they are in season. For out-of-season produce, consider buying them frozen. Canned foods may seem more economical, but be wary of the sodium content in canned vegetables and the added sugar in canned fruit. WHAT IS BEST? Don't make the mistake of searching for the "best" fruit or vegetable. The key is variety. If you need a starting point for your grocery list, use these must-have fruits and vegetables as a guide. Top 5 Must-Have Fruits 1. Blueberries: considered an antioxidant powerhouse with high levels of vitamin C, folate, fiber, manganese, potassium 2. Apples: good source of vitamin C, fiber, and flavonoids 3. Oranges: high in vitamins A, B6, and C; folate, potassium, and fiber 4. Kiwis: contains double the amount of Vitamin C compared to oranges, along with vitamin E, fiber, and magnesium 5. Avocados: uniquely offers heart healthy mono- and polyunsaturated fats, along with a good dose of potassium and lutein Top 5 Must-Have Vegetables 1. Spinach: high in vitamins C, E, and K, folate, and calcium 2. Tomatoes: excellent source of lycopene, especially when cooked; also provides carotenoids, vitamin C, several B vitamins, biotin, and fiber 3. Broccoli: good source of indoles, folate, fiber, and vitamin K 4. Pumpkin: high in beta-carotene, vitamin C, potassium, fiber 5. Onions: provide selenium, vitamins E and C, and flavonoids to help reduce cholesterol, colon cancer risk, and inflammation 3
31 DAYS TO FRUIT AND VEGETABLE INTAKE Follow the guidelines below for each day of the month. 1. Add fruit to your breakfast by topping your cereal, oatmeal, or yogurt with berries and bananas. 2. Pack your sandwich with lots of vegetables, like lettuce, tomatoes, cucumbers, bell peppers, onions, spinach and avocados. 3. Jazz up your raw vegetables by dipping them in hummus, peanut butter, or a light salad dressing. 4. Make a healthy smoothie with fresh or frozen fruits and yogurt. 5. Stay focused on your goal by writing down your daily servings. 6. Try baked apples topped with cinnamon for a low calorie dessert option. 7. Keep fruits and vegetables readily on hand. Go to the grocery at least once or twice week with a list of healthy items to buy. 8. Skip the sugar-concentrated juices and aim for whole fruits and vegetables to add more fiber. 9. Spice up your vegetables by using herbs, lemon juice, and small amounts of olive oil. 10. Sneak in extra vegetables to pasta sauces and stews by grating up carrots and zucchini. 11. Liven up salads with spinach, shredded cabbage, strawberries, nectarines, sweet peas, or dried fruit. 12. Try to have at least two different vegetables for lunch and dinner to double up on your servings. 13. Incorporate more veggies into breakfast by preparing a veggie omelet. 14. Buy frozen vegetables and light canned fruit to ensure that you'll always have them on hand. 15. Heat up the grill for some vegetable kabobs. 16. For the adventurous griller- experiment with grilling different fruits, like apples, watermelon, pineapple, and peaches. 17. Start your meal out right with a salad or vegetable soup that will add fiber and prevent you from overeating. 18. Prepare a dried fruit trail mix for an easy on-the-go snack option. 19. Keep healthy foods in sight and on your mind. Remove the candy bowl and leave out cherry tomatoes or grapes instead. 20. Try new and interesting produce options: star fruit, lychee, kumquat, cactus, sunchokes, or oca. 21. For a quick and easy meal try stir-frying with different vegetables, like with broccoli, carrots, mushrooms, snap peas, or anything else you may like. 4
22. Freeze grapes or blueberries for a refreshingly cool snack. 23. Mix it up at the salad bar- be sure to fill your plate with fruit and vegetable options when eating at a buffet. 24. Aim for at least eight glasses of water per day to keep you well-hydrated and to squeeze out any room for those needless sugary beverages. 25. Finish your meal with a healthy, fruit-filled dessert, like a peach crisp, dark chocolate dipped cherries, or fruit gelatin. 26. Try adding pureed cauliflower to mashed potatoes or mac and cheese. 27. Use chopped or mashed fruits or berries to bulk up the nutrition in your muffins, cake, cookies, and pies. 28. Cut the fat when baking by replacing half the butter or oil with applesauce. 29. Visit a farmer's market to find fresh and local produce. 30. Start a home garden to save money and add in some outdoor activity. 31. Plan a trip to nearby farm to learn more about the fruit and vegetable growing process. 5