Healthy Living A-Z Health Benefits of Fruits and Vegetables

1. Healthy Living A-ZHealth Benefits ofFruits and Vegetables Name Title County Oklahoma Cooperative Extension Service

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

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

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

5. 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 Oklahoma Cooperative Extension Service

6. 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 Oklahoma Cooperative Extension Service

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

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

9. 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 Oklahoma Cooperative Extension Service

10. 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. Oklahoma Cooperative Extension Service

11. 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 Oklahoma Cooperative Extension Service

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

13. 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 artery-clogging plaque Oklahoma Cooperative Extension Service

14. 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 Oklahoma Cooperative Extension Service

15. 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) Oklahoma Cooperative Extension Service

16. What produce does not have 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/salt-added canned vegetables, use less cheese & other salty foods Oklahoma Cooperative Extension Service

17. 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 Oklahoma Cooperative Extension Service

18. 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 Oklahoma Cooperative Extension Service

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

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

21. 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 Oklahoma Cooperative Extension Service

22. 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 Oklahoma Cooperative Extension Service

23. 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 Oklahoma Cooperative Extension Service

24. 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! Oklahoma Cooperative Extension Service

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

26. Oklahoma Cooperative Extension Service