Eating Healthy - PowerPoint Presentation

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Eating Healthy

:

Fruits and VegetablesSlide2

Did You Know?

What is the fruit or vegetable consumed most by Americans?

Some common “vegetables” are actually fruits. How many can you name?Which fruit typically contains more than 200 seeds?

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Why does what we eat matter?

Heart disease and stroke are two of the leading causes of death for Americans.

Eating an overall healthy diet reduces many of the controllable risk factors for these diseases.Consuming the ideal amounts of healthier foods may be the single most important thing you can do to lower your risk.

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Guideposts for

Healthy

EatingEat

plenty of fruits and vegetables.

Choose fiber-rich whole grains.

Eat fish, especially those

with omega-3

fatty acids.

Limit sodium and added sugars.

Choose fats wisely. Eat nuts, seeds and legumes.

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Fruits and Vegetables

Try to eat 4-5 servings of each per day.

Fruits and vegetables are typically high in vitamins, minerals and fiber, and low in calories, saturated fat and sodium.

Their fiber and water content can help you feel full which may help with weight management. Add a serving or two of

fruits and

vegetables

to every

meal and snack

.

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What’s a Serving?

1 medium fruit (about the size of a baseball)

1 cup raw leafy vegetable½ cup fresh, canned or frozen

vegetable or fruit½ cup

100% juice

¼ cup dried fruit

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Choose Foods Wisely

Fresh

, frozen, canned and dried fruits and vegetables can all be healthy choices, but watch for sugary syrups and salty sauces.

Compare food labels and choose items with the lowest amounts of sodium, added sugars and saturated fat, and no trans fat.

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Tips for Eating More

Fruits and Vegetables

Add extra veggies to rice, soups, sandwiches, omelets and other dishes.

Try a meatless meal once a week. Keep frozen and canned fruits and vegetables on hand for a quick meal or snack.

Make

adding fruits and veggies to meals a snap by cutting them up and keeping them in the fridge.

They’ll

also be handy for snacking

!

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Tips for Eating More

Fruits and Vegetables

Top yogurt, oatmeal and cereal with berries or sliced fruit.

Eat the rainbow: Choose a variety of fruits and vegetables of many different colors.Keep a bowl of whole fruit handy on the

desk

, table or countertop.

Enjoy fruit for dessert most days and limit

traditional

desserts to special occasions.

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Seasonal Produce

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Buy during harvest season

Buy in bulk

Shop the farmers’ market

Grow your own

Freeze fresh produce to use later

Store fresh produce properlySlide12

Stretch Your Produce

Don’t wash, cut or peel until you’re ready to eat.

Refrigerate cut or peeled produce.Keep fridge temperature at 40º F or below.Store vegetables and fruits separately, if possible.

Keep away from sunlight, heat and moisture.Ripen in a paper bag, then move to the fridge.

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Healthier Preparation Methods

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Baking

BlanchingBoilingBraising

Broiling

Grilling

Poaching

Roasting

Sautéing

Steaming

Stir-fryingSlide14

Cooking Tips

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Instead of seasonings and sauces with a lot of sodium, use herbs, spices, vinegars, peppers, garlic and citrus to enhance flavor.

Use healthier oils.Drain and rinse canned vegetables and beans.

Don’t overcook.Slide15

Look for the Heart-Check Mark

The Heart-Check mark on food packaging helps you find foods that can be part of an overall healthy diet.

For more information about the program, nutrition requirements and

a

list of certified products,

visit

heartcheck.org

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Find recipes and

more

information at

heart.org/

HealthyLiving

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