Transcript Add COLOR to Your Food With Fruits and Vegetables (Hint: Keep your plate bright!)

Add COLOR to Your Food
With Fruits and Vegetables
(Hint: Keep your plate bright!)
Fruits and Vegetables are:
• Low in calories, fat, and cholesterol
• High in vitamins
–Vitamins A and C
• Packed with minerals and fiber
• The foundation of a healthy diet
Healthy starts with color
Start by adding color to
your plate:
• Green Fruits and
Veggies
• Red and Orange Fruits
and Veggies
• Yellow Fruits and
Veggies
Let’s take a look at these
foods by color:
Green Fruits and Vegetables
• Rich in essential
nutrients
• Contain lutein and
folate
• Good for:
– healthy vision
– strong bones and teeth
– lowering the risks of
certain cancers
Red and Orange Fruits and Veggies
• Contain the antioxidant
beta-carotene
• High in Vitamin C
• A great source of fiber
• Keeps the heart healthy
• Protects against cancer
Yellow Fruits and Veggies
• Contain carotenoids
• Vitamin A
• Can improve immune
system function
• Reduces the risk of
– Cancer
– heart disease
Recipe: Strawberries with
Almond-Yogurt Cream
Ingredients:
-8 oz. plain fat-free
yogurt
-1 Tbsp brown sugar
-1/4 tsp almond extract
-1/2 tsp fine lemon peel
-1 ½ cups strawberries
-sliced almonds
1. Spoon yogurt into a
small bowl.
2. Stir in brown sugar,
almond extract, and
lemon peel.
3. Halve strawberries.
Gently stir in yogurt
mixture.
4. Sprinkle with almonds.
Strawberries with Almond-Yogurt
Nutrition Facts
• Recipe is low in fat
• High in dietary fiber
• High in vitamin C
• Delicious and filling
Fiber in Fruit vs. Dessert Foods
Craving sweets?
-Eat fruit!
-Fiber in fruit vs. dessert items
3.5
3
2.5
2
1.5
1
0.5
0
Amount of Fiber in Fruit
12
10
Ice Cream
Pie
Cake
Fiber (g)
Fiber (g)
Amount of Fiber in Desserts
8
Apple
6
Banana
4
Orange
2
0
1
2
Dessert
3
1
2
3
Fruit
4
Ways to Eat More Fruits and Veggies
• Ask for extra lettuce
and tomato on your
sandwich
• Eat at least two
vegetables with
dinner
• Slice bananas or peaches onto your morning cereal
• Top pizzas with bell peppers, onions, mushrooms,
artichoke hearts, spinach, basil and grated zucchini
Add Color to your Plate!