Colorize YOUR Plate Winning athletic teams don t just happen. Teams rely on strategies to optimize their performance on the field. When it comes to eating fruits and vegetables, there are two important strategies that should be included in your game book: Consume generous amounts of fruits and vegetables daily. Try making half your plate fruits and vegetables for most meals and snacks. Choose a wide variety of colorful fruits and vegetables to consume. Colorize your plate by selecting a fruit or vegetable from each color category over the course of a day. Use this quick reference when choosing your selection of fruits and vegetables during the day. Choosing one or more from each color category helps ensure you maximize your nutrient intake and complete the Tasty Twist game board with ease each week. Keep in mind some fruits and vegetables can fit into more than one color category. For example, grapes may be red, purple, or white. Use your best judgement when matching the fruit or vegetable to the appropriate color category. Note that not all fruits and vegetables are listed below; these lists simply are intended to provide you with helpful ideas for colorizing your plate. Red: watermelon, cherries, red peppers, tomatoes, strawberries, cranberries, pomegranates, rhubarb, apples, raspberries, beets. Orange: carrots, orange peppers, oranges, cantaloupe, sweet potato, apricots, peaches. Yellow/White: squash, lemons, yellow peppers, banana, corn, pineapple, pears, grapefruit, cauliflower, onion, mangos, chickpeas, mushrooms. Green: broccoli, grapes, spinach, peas, brussels sprouts, kiwi, cucumbers, honeydew melon, zucchini, limes, bok choy, collard greens, lettuce, mustard greens, turnip greens, lima beans, asparagus, cabbage, celery. Purple/blue: blueberries, grapes, eggplant, blackberries, figs, plums, raisins, prunes, blackberries, black beans, kidney beans.
Stretch Your Fruit & Veggie Budget Folks shy away from purchasing fruits and vegetables for many reasons. Not knowing how to prepare a particular fruit or vegetable can discourage some from buying it. Others shy away from produce because it takes too much time and effort to wash and slice it. For many, cost is a significant factor when deciding whether or not to make a produce purchase. Learning tips to stretch your fruit and vegetable budget can help make it possible to purchase more of these tasty and nutritious super foods without breaking the bank. Buy fruits and vegetables in season at the farmers market or your local grocery store. Create a meal plan for the week that uses similar fruits and vegetables, prepared in different ways. For instance, fresh tomatoes can be cooked to make marinara sauce, sliced and added to lettuce salads and stewed for vegetable soup. Make the most out of the produce that you buy. Cut your fruits and vegetables at home. Pre-cut produce can cost much more than whole fruits and vegetables. Frozen fruits and vegetables store well in the freezer until you are ready to add them to a meal. Get creative with your leftover fruits and vegetables. Make salsa from your tomatoes and smoothies from your fruits. Mix it yourself. 100% juice from frozen concentrate is often less expensive per serving than pre-bottled juice. Homemade soup is a healthy and tasty way to use vegetables. Make a big batch and freeze leftovers in small lunch-size containers. Shop at large grocery stores or farmers market instead of small convenience stores when possible. There is more choice and the produce is often less expensive at larger stores. Grow your own vegetables. Invest a little in seeds and get a lot of vegetables in return. Try indoor pots or greenhouse growing for the cooler months.
Tasty Tip: Buy Produce in Season An easy way to save money and enjoy the most flavorful produce possible is to buy fruits and vegetables when they are in season. Following is a guide to help you identify the best season to purchase a variety of fruits and vegetables. Variation may occur depending upon the region in which you reside. SPRING Avocados, bananas, cherries, oranges, artichoke, asparagus, carrots, green peas, spinach, lettuce, pineapple SUMMER Avocados, bananas, apricots, strawberries, blueberries, melons, peaches, green beans, corn, summer squash, tomatoes, carrots, figs, grapes, kiwi, mangoes, plums FALL Avocados, bananas, apples, pears, plums, cauliflower, winter squash, pumpkin, sweet potatoes, cranberries, carrots, pomegranates, beets, brussel sprouts WINTER Avocados, bananas, kiwi, oranges, tangerines, broccoli, pomegranates, mushrooms, grapefruit, carrots
Tasty... AND Good for You! Fruits and vegetables are loaded with nutrients that are good for you! They contain many essential nutrients that are underconsumed by most, including potassium, dietary fiber, vitamins A and C and folate. Discover how a colorful and plentiful intake of produce can positively impact your health and well being for a lifetime: Most fruits and vegetables are naturally low in fat, sodium and calories. None have cholesterol. Keep in mind that sauces or seasonings may add fat, calories, or cholesterol, however. Diets rich in potassium may help to maintain healthy blood pressure and help lower your risk of stroke. Sources of potassium include bananas, dried peaches and apricots, cantaloupe, honeydew melon, orange juice, sweet potatoes, tomato products, spinach and kidney beans. Dietary fiber from fruits and vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for maintaining a healthy gut. It helps reduce constipation and diverticulosis. Fibercontaining foods such as fruits and veggies help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber. Vitamin C is important for the growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy. Vitamin C aids in iron absorption. Citrus fruits, strawberries, broccoli and peppers are rich sources of vitamin C. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida and anencephaly during fetal development. Spinach, pinto beans, garbanzo beans and collard greens provide folate. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Make sure you receive adequate vitamin A by consuming sweet potatoes, carrots, winter squash, spinach, kale and turnip greens.
Fitting In More Fruits and Veggies Try these 20 quick and simple tips to increase your intake of tasty and nutritious fruits and vegetables. 1. Many vegetables taste great with a dip or dressing. Try a low-fat salad dressing with raw broccoli, red and green peppers, celery sticks or cauliflower. 2. Add color to salads by adding baby carrots, shredded red cabbage, or spinach leaves. Include in-season vegetables for variety through the year. 3. Include beans or peas in flavorful mixed dishes, such as chili or minestrone soup. 4. Keep a bowl of cut-up vegetables in a seethrough container in the refrigerator. Carrot and celery sticks are traditional, but consider red or green pepper strips, broccoli florets, or cucumber slices. 5. Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it. 6. Include a green salad with your dinner every night. 7. Shred carrots or zucchini into meatloaf, casseroles, quick breads and muffins. 8. Include chopped vegetables in pasta sauce or lasagna. 9. Order a veggie pizza with toppings like mushrooms, green peppers and onions and ask for extra veggies. 10. Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. These add flavor, nutrients and texture. 11. Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers and onions. 12. Keep a bowl of whole fruit on the table, counter, or in the refrigerator. 13. Refrigerate cut-up fruit to store for later. 14. Buy fruits that are dried, frozen and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand. 15. Consider convenience when shopping. Try pre-cut packages of fruit (such as melon or pineapple chunks) for a healthy snack in seconds. Choose packaged fruits that do not have added sugars. 16. At breakfast, top your cereal with bananas or peaches; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, mix fresh fruit with plain fat-free or low-fat yogurt. 17. At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy and convenient. 18. Try meat dishes that incorporate fruit, such as chicken with apricots or mangoes. 19. Add fruit like pineapple or peaches to kabobs as part of a barbecue meal. 20. For dessert, have baked apples, pears, or a fruit salad.