Healthy Living AZ Health Benefits of Fruits and

Healthy Living A-Z Health Benefits of Fruits and Vegetables Name Title County 2009 Oklahoma Cooperative Extension Service 1

Benefits of produce • • • Colorful Flavorful Nutritious • Vitamins, minerals, & fiber • Low in fat & sodium (unless added during cooking) 2009 Oklahoma Cooperative Extension Service 2

Benefits of produce • Diets high in fruits & vegetables are associated with decreased risk for chronic diseases • Including stroke, other cardiovascular diseases, some cancers 2009 Oklahoma Cooperative Extension Service 3

Benefits of produce • Help with weight management—low energy density (few calories relative to volume) • Eat as part of reduced-calorie diets 2009 Oklahoma Cooperative Extension Service 4

How do Oklahomans do? • Nearly 85% of us don’t eat enough • People who don't eat recommended daily amounts have higher rates of obesity than those who do 2009 Oklahoma Cooperative Extension Service 5

No more 5 -a-Day—more now recommended • 4 -1/2 cups (9 servings) of fruits & vegetables recommended/day for reference 2, 000 -calorie level • Higher or lower amounts depending on daily calorie intake • 5/day for 1, 200 calories • 13/day for 3, 200 calories 9 2009 Oklahoma Cooperative Extension Service 6

Show of hands of those who ate the recommended amount yesterday? 2009 Oklahoma Cooperative Extension Service 7

Vegetable subgroups • In vegetable group, weekly intake of specific amounts from each of 5 vegetable subgroups • Each subgroup provides different array of nutrients 2009 Oklahoma Cooperative Extension Service 8

Vegetable subgroups at reference 2, 000 calorie recommendations • • • Dark green vegetables: 3 cups/week Orange vegetables: 2 cups/week Legumes (dry beans): 3 cups/week Starchy vegetables: 3 cups/week Other vegetables: 6½ cups/week 2009 Oklahoma Cooperative Extension Service 9

What makes produce healthful? • Fiber: Diets rich in dietary fiber have been shown to have a number of beneficial effects including colon health & decreased risk of coronary heart disease. • Folate: Adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect & reduce risk of heart disease. 2009 Oklahoma Cooperative Extension Service 10

Produce provides: • Iron: Needed for healthy blood & normal functioning of all cells • Magnesium: For healthy bones & is involved with more than 300 body enzymes • Inadequate levels may result in muscle cramps & high blood pressure 2009 Oklahoma Cooperative Extension Service 11

Produce provides potassium • Low intake raises risk of high blood pressure • High intake lowers risk of high blood pressure 2009 Oklahoma Cooperative Extension Service 12

Produce provides • Beta-carotene (vitamin A): Keeps eyes & skin healthy & helps protect against infections • Vitamin C: Helps heal cuts & wounds, keeps teeth & gums healthy • Both are antioxidants & protect against free radical damage which can lead to some types of cancer, high levels of LDLs, & speed the formation of arteryclogging plaque 2009 Oklahoma Cooperative Extension Service 13

Produce & phytochemicals • Natural plant compounds • Hundreds exist • Research is just beginning • Different produce have different types • Fruits & vegetables both contain them • In food: may give flavor &/or color • In the body: physiological effects including reducing risk of cancer & heart disease 2009 Oklahoma Cooperative Extension Service 14

What produce is low in: fat • High fat intake increases risk of heart disease, cancer, obesity • Indirectly increases risk of diabetes & high blood pressure • Cook without adding fats (butter, margarine, cheese, fatty meats, oil, shortening, lard), or by using cooking methods that add fat to food (frying) 2009 Oklahoma Cooperative Extension Service 15

What have produce does not much of: sodium • High sodium intake raises: • Risk of high blood pressure for some • Calcium & bone loss • To keep sodium low limit added salt during cooking & at the table (taste food before salting), choose no-sodium/saltadded canned vegetables, use less cheese & other salty foods 2009 Oklahoma Cooperative Extension Service 16

Why not just take a vitamin/mineral pill? • Nutrients should come primarily from foods • Food contains vitamins & minerals often found in supplements & other naturally occurring substances that may help protect you from chronic diseases 2009 Oklahoma Cooperative Extension Service 17

Food versus Supplements • Isolated supplements not more beneficial than food • Beneficial effects may not be seen with an isolated supplement • Isolated supplement may be harmful 2009 Oklahoma Cooperative Extension Service 18

Advice For Today • Eat a wide variety of fruits & vegetables every day to get the vitamins, minerals, fiber & phytochemicals these foods contain 2009 Oklahoma Cooperative Extension Service 19

Top 10 reasons to eat more fruits & veggies 10. Add color, texture & appeal to your plate 2009 Oklahoma Cooperative Extension Service 20

10 reasons to eat more fruits & veggies 9. Convenient & nutritious in any form—fresh, frozen, canned, dried, 100% juice 8. Fiber in fruits & veggies helps fill you up & keeps your digestive system working well 2009 Oklahoma Cooperative Extension Service 21

10 reasons to eat more fruits & veggies 7. Naturally low in calories 6. May reduce your risk of many diseases, including heart disease, high blood pressure & some cancers 5. Vitamins & minerals: rich in the vitamins & minerals that help you feel healthy & energized 2009 Oklahoma Cooperative Extension Service 22

10 reasons to eat more fruits & veggies 4. Variety—available in almost infinite variety…there’s always something new or a new way to try an old favorite! 3. Quick, natural snacks: easy to grab for snacks 2009 Oklahoma Cooperative Extension Service 23

10 reasons to eat more fruits & veggies 2. Fun to eat! Some crunch, some squirt, some you peel…some you don’t, taste good hot & cold & some grow right in your own backyard! 2009 Oklahoma Cooperative Extension Service 24

The number 1 reason to eat more fruits & veggies? 1. They taste Great! 2009 Oklahoma Cooperative Extension Service 25

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