focus on fruits & veggies lunch & learn
TRANSCRIPT
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/