add color to your food with fruits and vegetables (hint: keep your plate bright!)
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Add COLOR to Your FoodWith Fruits and Vegetables
(Hint: Keep your plate bright!)
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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
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Healthy starts with color
• Green Fruits and Veggies
• Red and Orange Fruits and Veggies
• Yellow Fruits and Veggies
Let’s take a look at these foods by color:
Start by adding color to your plate:
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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
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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
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Yellow Fruits and Veggies
• Contain carotenoids • Vitamin A • Can improve immune
system function• Reduces the risk of
– Cancer– heart disease
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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.
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Strawberries with Almond-Yogurt Nutrition Facts
• Recipe is low in fat
• High in dietary fiber
• High in vitamin C
• Delicious and filling
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Fiber in Fruit vs. Dessert Foods
Amount of Fiber in Fruit
0
2
4
6
8
10
12
1 2 3 4
Fruit
Fib
er (
g) Apple
Banana
Orange
Amount of Fiber in Desserts
0
0.5
1
1.5
2
2.5
3
3.5
1 2 3
Dessert
Fib
er (
g) Ice Cream
Pie
Cake
Craving sweets? -Eat fruit!-Fiber in fruit vs. dessert items
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Ways to Eat More Fruits and Veggies
• Slice bananas or peaches onto your morning cereal • Top pizzas with bell peppers, onions, mushrooms,
artichoke hearts, spinach, basil and grated zucchini
• Ask for extra lettuce and tomato on your sandwich
• Eat at least two vegetables with dinner
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Add Color to your Plate!