PRESS RELEASEFOR IMMEDIATE RELEASE

Make Half Your Plate Fruits & Vegetables

October 1, 2016 – To maintain good health, it is important to consume nutritionally adequate and well-balanced meals in conjunction with an active lifestyle. According to 2015-2020 Dietary Guidelines for Americans, “nutritional needs should be met primarily from foods. All forms of foods, including fresh, canned, dried, and frozen, can be included in healthy eating patterns. Foods in nutrient-dense forms contain essential vitamins and minerals and also dietary fiber and other naturally occurring substances that may have positive health effects.”

Fruits and vegetables have been shown to prevent weight gain, heart disease, high blood pressure, and several other chronic diseases. Fruits and vegetables are rich in antioxidants and dietary fiber, which are important for immune function and digestive health, respectively. The DASH (Dietary Approaches to Stop Hypertension) and MED (Mediterranean) diets that are loaded with fruits and vegetables have been documented to reduce hypertension and promote overall health.

Fruits and vegetables are nutritious and can still taste delicious! MyPlate recommends half your plate to be fruits and vegetables. Try including fruits—especially whole fruits, and a variety of legumes, and colored and starchy vegetables. It is important to incorporate seasonal fruits and vegetables in our meals. When they are in season, fruits and vegetables have great flavor and are easily available for an affordable cost. Gardening can be a rewarding experience! Growing our own food can help save money, is a great form of exercise, and will keep us engaged and use our time wisely. Varieties of tomatoes, cucumbers, herbs, and squash are great to grow as beginners.

There are a variety of ways to add vegetables to our daily meals. One can host a potluck dinner for friends and family focusing on locally grown vegetables. Another way is to try a side salad or a side of vegetables instead of fries when eating out. Adding vegetables to omelets, scrambled eggs or pasta makes the dish not only nutritious, but colorful and appealing as well. Including mushrooms, beans, and vegetables to chili will give a healthy twist to the recipe. Hide avocado or spinach in a fruit smoothie or try zucchini oatmeal cookies—one of our Healthy South Texas Dinner Tonight dessert recipes.

Canned, frozen and dried fruits and vegetables are convenient and affordable options that still provide the important nutrients. If there is proper planning ahead of time, trying to include a fruit for every meal is simple and easy—adding berries to breakfast cereal, packing bananas or apples

for lunch, and snacking on dried fruits are some examples. Fruits can be incorporated into your favorite recipes, desserts, smoothies, or simply eaten whole! Check out our avocado mandarin salad recipe at our Healthy South Texas Dinner Tonight website: http://dinnertonight.tamu.edu/.

At Texas A&M AgriLife Extension Service, several nutrition programs, food demonstrations and food tastings are offered by the county extension offices that reinforce healthy food selection by including fruits, vegetables, protein, whole grains, and low fat dairy products. Recipe booklets are available through the Healthy South Texas initiative, which includes easy and cost efficient entrée and salad recipes featuring nutritious fruits and vegetables. For more information contact your local Texas A&M AgriLife Extension Service County office or visit our website at http://healthytexas.tamu.edu/ for resources on healthy lifestyle.

Contact: County Extension agent County Phone Number Email address

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PRESS RELEASEFOR IMMEDIATE RELEASE

Make Half Your Plate Fruits & Vegetables

October 1, 2016 – To maintain good health, it is important to consume nutritionally adequate and well-balanced meals in conjunction with an active lifestyle. Fruits and vegetables have been shown to prevent weight gain, heart disease, high blood pressure, and several other chronic diseases. Fruits and vegetables are nutritious and can still taste delicious! MyPlate recommends half your plate to be fruits and vegetables. Try including fruits—especially whole fruits, and a variety of legumes, and colored and starchy vegetables. Canned, frozen and dried fruits and vegetables are convenient and affordable options that still provide the important nutrients. At Texas A&M AgriLife Extension Service, several nutrition programs, food demonstrations and food tastings are offered by the county extension offices that reinforce healthy food selection by including fruits, vegetables, protein, whole grains, and low fat dairy products. Recipe booklets are available through the Healthy South Texas initiative, which includes easy and cost efficient entrée and salad recipes featuring nutritious fruits and vegetables. For more information contact your local Texas A&M AgriLife Extension Service County office or visit our website at http://healthytexas.tamu.edu/ for resources on healthy lifestyle.

Contact: County Extension agent County Phone Number Email address

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Make Half Your Plate Fruits & Vegetables

Dietary Approaches to Stop Hypertension (DASH) is a promising diet to reduce hypertension and promote overall health. This diet is loaded with foods low in saturated fat and cholesterol and high in fruits, vegetables, whole grains, nuts, and low fat dairy products.

View full article: http://www.eatright.org/resource/health/wellness/heart-and-cardiovascular-health/dash-diet-reducing-hypertension-through-diet-and-lifestyle

MyPlate recommends half your plate to be fruits and vegetables. Try including fruits—especially whole fruits, and a variety of legumes, and colored and starchy vegetables. It is important to incorporate seasonal fruits and vegetables in our meals. When they are in season, fruits and vegetables have great flavor and are easily available for an affordable cost. For guidance on including more fruits and vegetables in your diet, check out MyPlate ten tips:

https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/DGTipsheet3FocusOnFruits.pdf

https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/DGTipsheet2AddMoreVegetables.pdf

Make Half Your Plate Fruits & Vegetables

There are a variety of ways to add fruits to our daily meals. Fruits can be incorporated into your favorite recipes, desserts, smoothies, or simply eaten whole! Check out our Taste of South Texas recipe booklet for watermelon avocado mint salad recipe: http://dinnertonight.tamu.edu/.

Wondering about healthful meal ideas? Hide avocado or spinach in a fruit smoothie or try beef kabobs— our popular Healthy South Texas Dinner Tonight recipe that includes a variety of nutritious veggies: http://dinnertonight.tamu.edu/

Gardening can be a rewarding experience! Growing your own food can save you money, will keep you engaged, and is a great form of exercise. Varieties of tomatoes, cucumbers, herbs, and squash are great to grow as beginners.

Try zucchini noodles—cut zucchini into thin strips using a mandolin slicer. In a skillet add olive oil, crushed garlic, diced tomato, salt and pepper, and lightly stir the zucchini strips until tender. Sprinkle some parmesan cheese and enjoy!