1. An Apple a Day is Not Enough
The How’s and Why’s To Increasing Your Fruit and Vegetable Intake
Karina Wittmann, LRD

2. Why?
 American Cancer Society recommends at
least 5 servings of fruits and vegetables
per day to less risk of certain cancers
 Past Promotions:
 5 a day
 Fruits and Veggies More Matters
 Move More Eat Smarter
 Rainbow of color provides different
vitamins and minerals

3. Health Benefits for Increasing Fruit
and Vegetable Intake
 May reduce risk for stroke and
cardiovascular disease
 May reduce risk for type 2 diabetes
 May reduce certain types of cancers
 Fruits and vegetables are lower in
calories per cup than other foods and do
not contain fat or cholesterol

4. When?
 Base your meal plans around your fruits
and vegetables versus meat
 Portion your plate
 Two servings of vegetables at lunch and
supper
 Fruits and vegetables also make great
snacks

5. Portion your Plate

6. How much do I need?
Fruit
Women: 1 ½ - 2 cups daily
Men: 2 cups daily
Vegetables
Women: 2 – 2 ½ cups daily
Men: 2 ½ - 3 cups daily

7. How much is that?
Fruits
1 cup= ½ cup=
2 ½” diameter apple 4 oz. applesauce
8” banana 16 seedless grapes
1 medium grapefruit 4 oz. fruit cocktail
1 large orange 6 melon balls
2 large plums 2” peach
8 strawberries 4 oz. 100% fruit juice
8 oz. 100% fruit juice

8. How much is that?
Vegetables
1 cup= ½ cup =
1 cup chopped broccoli florets 1 cup raw leafy greens
2 cups raw leafy greens 2 ¼” tomato
12 baby carrots 1 small pepper
2 ¼” diameter sweet potato ½ cup cooked or raw diced or
1 8” ear of corn sliced vegetables
2 11” stalks of celery

9. What?
 Eat a rainbow of colors
 Red: raspberries, strawberries, red pepper,
pomegranate
 Orange: oranges, carrots, sweet potatoes,
grapefruit, peaches
 Yellow/white: squash, banana, apples,
pears, pineapple
 Green: Romaine lettuce, spinach, broccoli,
kiwi, green peppers, asparagus, avocados
 Blue/Purple: Beets, blueberries,
blackberries

10. Nutrients

11. Potassium
 Potassium may reduce risk of kidney stones and
decrease risk of bone loss
 Helps with muscle contraction
 Helps regulate fluids and mineral balance in and
out of cells
 Helps maintain normal blood pressure by blunting
the effect of sodium
Good sources include:
Bananas, oranges, tomatoes, spinach,
kidney beans and potatoes, cantaloupe,
honeydew, dried fruits

12. Folate & Folic Acid
 Helps the body form red blood cells and helps to
prevent neural tube defects in unborn babies
 Aids in the prevention of heart disease
 Daily requirement of 400 micrograms per day
 Most cereals, pasta, breads and grain products
are now fortified with folic acid, another form of
folate
Found in dark green leafy
vegetables, dried beans and peas
and certain fruits such as oranges
and strawberries.

13. Vitamin A
 Keeps eyes and skin healthy and helps
to protect against infections
Sources: carrots, squash,
pumpkin, tomatoes,
peppers, leafy greens,
cantaloupe, apricots,
mango, pink grapefruit.

14. Vitamin C
 Helps heal cuts and wounds and keeps teeth and
gums healthy (the key to a healthy immune
system)
 Vitamin C aids in iron absorption
 Antioxidant
Sources: citrus fruits, kiwi,
strawberries, papaya,
broccoli, tomatoes, peppers,
brussel sprouts and potatoes
leafy greens such as spinach

15. Fiber
 Helps reduce blood cholesterol levels and may lower risk
of heart disease
 Important for proper bowel function (helps reduce
constipation and diverticulosis)
 Fiber-containing foods such as vegetables help provide a
feeling of fullness with fewer calories.
 Diets rich in fiber may reduce the risk for certain types of
cancers of the mouth, stomach, colon and rectum.
 When increasing the fiber in your diet, be sure to
increase fluid consumption as well.
Sources: all fruits
and vegetables!

16. Practical Tips
To Increasing Your Fruit Intake
 Keep a bowl of fruit on the counter
 Cut up fruit and pack individually for
convenience
 Buy fresh fruits in season when they are
at their peak ripeness
 Buy locally by checking out local farmer’s
markets
 Buy convenience! Cut up fruits without
added sugars.
 Try dried fruits like raisins. A little goes a
long way

17. Practical Tips
To Increasing Your Vegetable Intake
 Buy fresh vegetables in season (Save
money and taste great!)
 Frozen vegetables (steam in the bag) are
quick and easy and just as nutritious
 Buy convenience! Pre-washed salad, mini
carrots, grape tomatoes
 Use the microwave to quickly cook
potatoes
 Buy canned vegetables with no salt added

18. For Breakfast
 Top whole grain cereal with fruit
 Add fruit to whole wheat
pancakes/waffles
 Mix fruit with yogurt
 Have a glass of 100% juice

19. For Lunch
 Take a fresh apple
or orange
 Choose fruits from
the salad bar
 Add a salad
 If brown bagging
lunch, bring
individual packed
cut up veggies

20. For Supper
 Add fruits to tossed salad
 Plan meals with vegetables as the main
dish
 Shred carrots or zucchini into meat loaf,
casseroles, muffins and breads
 Include chopped vegetables into pasta
sauces (tomatoes, green peppers, onions)
 Puree potatoes to thicken soups and stew
and add flavor
 Grill vegetable kabobs for barbeque’s

21. For Dessert
 Have baked apples
 Grill fruit in the summer
 Add fruit on top of your favorite
frozen yogurt
 Dip strawberries in chocolate syrup as
a treat

22. Recommendations for a
Healthy Lifestyle
 Choose more nutrient rich foods like
fruits, vegetable and whole grains at
meals and snacks
 Be physically active
 Reduce and minimize stress
 Get adequate sleep

23. Questions?