2. Topics of Discussion
• The No-Excuses Appeal of Fruits & Veggies
-- Excuses vs. Excuse Busters
• Easy Ways to Eat 5 Fruits & Veggies Each Day
-- Tips and Tricks to eating 5 a Day
• Healthy Snack List
-- Crunchy, Sweet, Salty, Creamy
• Glorious Greens

3. The No-Excuses Appeal
of Fruits and Veggies
Excuse #1: Excuse-Buster #1:
• Buying Fruits & Veggies are • Buy them in-season & fresh.
costly & spoil too quickly… They will be cheaper & at
their peak of flavor full of
vitamins and minerals.
• Buy both ripe and unripe
items so you have some for
immediate eating while the
others are ripening
• Keep them on the top shelf
of the fridge, on the kitchen
counter so you see them.

4. Check Your Reasons at the Door
Excuse #2: Excuse-Buster #2:
• They take too long to • Select the already sliced
prepare. varieties. Eat them in snack
form or toss in a salad.
• Stock up on frozen/canned.
These are simple to prepare &
offer similar nutritional value.
• Wash, slice, & dice -- store in a
clear container in the front of
your fridge where you can see
& grab on a daily basis.

5. No More Excuses
Excuse #3: Excuse Buster #3:
• Fresh fruits and veggies • Wash produce with warm
contain harmful pesticides. water. Scrub well with a
dish brush.
• Discard the dirt from the
outer leaves of leafy veggies
such as lettuce & cabbage.
• Peel & cook quickly (steam
or stir-fry) so as not to loose
too many nutrients.

6. It’s important to eat 5 a day
Excuse #4: Excuse Buster #4:
• The longer & hotter you
• Vitamins are easily lost cook, the more nutrients
when you cook fruits & you lose. You could also
veggies. eat some of them raw.
• Cook only until crisp &
tender “al dente” (steam).
• Use little water to reduce
the dissolving vitamins.
• Use big pieces rather than
small to minimize the
surface area exposed to air.

7. Tips and Tricks
Easy Ways to Eat 5
Fruits & Veggies a Day
• Add fruit to your
cereal, oatmeal, waffles, pa
ncakes.
• Create your own flavors
with plain yogurt & various
combinations of fresh fruit.
• Use chunky salsa as a snack
dip and sandwich dressing.
• Add frozen veggies to pasta
dishes.

8. More Tips & Tricks
Easy Ways to Eat 5
Fruits & Veggies a Day
• Make extra veggies & store
them for another meal.
• Add your own beans &
vegetables to your soups.
• Load extra veggies on your
thin crusted pizza.
• Try berries, melons, dates
for naturally sweet dessert.

9. One serving is less
than you might think
One serving equals:
1 medium piece of fruit
½ cup fruit (raw, canned or frozen)
½ cup cooked veggies
(canned or frozen)
1 cup raw veggies
¼ cup dried fruit
½ cup cooked peas or beans

10. Other ideas:
Combine Fruit with
main meal courses
• Raisins, apples, tangerines
add sweet & crunchiness
to a salad.
• Apples complement pork.
• Pineapple is great with
shrimp and fish.
• Orange slices are perfect
with chicken.

11. HEALTHY SNACK LIST
Crunchy Sweet
• Apples • Yams
• Frozen Grapes • Sweet Potatoes
• Carrots • Squash (acorn, butternut)
• Celery • Dates

12. HEALTHY SNACK LIST
Salty Creamy
• Olives • Avocados
• Pickles • Coconut milk
• Sauerkraut • Baba Ganoush (eggplant)
• Lime • Mashed Potatoes
• Lemon • Mashed Bananas

13. Glorious Greens
• Green vegetables are the foods most missing
in modern diets. Learning to cook and eat
greens is essential to creating health.
• When you nourish yourself with greens, you
will naturally crowd out the foods that make
you sick.
• Greens help build your internal rainforest and
strengthen the blood and respiratory system.

14. Some of the benefits
of eating dark leafy greens
• Blood purification
• Cancer prevention
• Improved circulation
• Strengthened immune
system

15. Some of the benefits
of eating dark leafy greens
• Promotion of healthy intestinal flora
• Promotion of subtle, light & flexible energy
• Lifted spirit & elimination of depression
• Improved liver, gall bladder & kidney function
• Cleared congestion

16. There are so many
greens to choose from • Broccoli or Broccolini
Find greens that you • Bok Choy
love and eat them • Napa or Green Cabbage
often. Be adventurous • Kale
and try greens that
you’ve never heard of
• Collard or Mustard Greens
before. • Dandelion
• Arugula, Endive, Chicory
• Lettuce or Mesclun
• Spinach
• Swiss Chard
• Broccoli Rabe

17. There are many ways • Raw salad is refreshing, cooling and
to prepare greens supplies live enzymes.
Raw • Steaming makes greens more fibrous
Steamed and tight, which is great for people
Boiled who are trying to lose weight.
Sautéed in oil
Sautéed in water • Boiling makes greens plump and
relaxed. Boil for under a minute so
that the nutrients in the greens do
not get lost in the water.
• You can also drink the cooking water
as a health-giving broth or tea if
you’re using organic greens.