Fruit and Vegetable Group

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The Fruit Group and Vegetable Group

During the online lesson about MyPyramid you learned about healthy eating using MyPyramid as your guide. You learned how much of these foods you need to eat each day. This lesson will take a closer look at the fruit group and the vegetable group.

FRUIT GROUP

The fruit group includes all fresh, frozen, canned and dried fruits and 100% fruit juice.

Fruits have important nutrients like vitamin A, vitamin C, potassium and fiber.

Eat a variety of fruits because most are naturally low in fat, sodium, and calories.

Limit fruit juice to less than half of total fruit intake, the average adult should limit juice to 1 cup per day. Read the label to make sure it says “100% Juice.”

Eating fruit as part of a healthy diet may reduce the risk of some diseases such as heart disease, cancer and type 2 diabetes.

VEGETABLE GROUP

The vegetable group includes all fresh, frozen or canned vegetables and 100% vegetable juice.

Vegetables provide important nutrients such as vitamin A, vitamin C, potassium, and fiber. These are the same nutrients that are often high in fruits.

It is important to eat a variety of vegetables because different vegetables provide different nutrients.

Did you know the color of a vegetable often tells you what nutrients it provides? Try to include different colored vegetables at each meal to make sure you are getting all the nutrients you need.

Choose dark green vegetables several times per week. They provide needed nutrients like folic acid and dietary fiber.

Cooked dry beans, peas and lentils are a great source of fiber, include them into your meal planning.

Choose orange vegetables several times per week. They are a good source of vitamin A.

How much do you need to eat?

The exact amount of fruits and vegetables that you need to eat depends on your age, gender, and how much physical activity you get each day.

A typical adult should aim for 2 cups of fruit every day and 2 ½ cups of vegetables every day.

What counts as a ½ cup of fruit?

½ cup chopped fruit
½ cup canned fruit, drained
½ small apple
½ cup applesauce
½ large banana or orange
About 15 grapes
½ of a medium grapefruit
½ cup 100% fruit juice
¼ cup dried fruit (raisins, prunes, apricots, cranberries, etc)

What counts as a ½ cup of vegetables?

1/2 cup raw or cooked vegetables
1/2 cup canned vegetables
1 cup raw leafy greens or lettuce
1/2 cup 100% vegetable juice
1 medium carrot or 6 baby carrots
1/2 cup cooked dry beans or peas
1/2 cup mashed potatoes
1/2 medium boiled or baked potato
1 small ear of corn

Vary your veggies! Select vegetables from each of the following groups several times per week.

Dark Green: Broccoli, spinach, leafy greens
Orange: Carrots, pumpkin, sweet potatoes
Dry Beans and peas: Black beans, kidney beans, pinto beans, black-eyed peas, split peas, lentils
Starchy vegetables: Corn, green peas, lima beans, potatoes
Other vegetables: Asparagus, cauliflower, cabbage, celery, cucumbers, green beans, green or red peppers, mushrooms, onions, tomatoes, zucchini

Do you remember why eating fruits and vegetables are important?

Fruits and vegetables are important sources of many nutrients including vitamin A, vitamin C, potassium, and fiber.

Fruits and vegetables, as part of an overall healthy diet, may help reduce the risk of heart disease and other chronic diseases, such as cancer and type 2 diabetes.

Vitamin A

Prevents night blindness
Fights infection
May reduce the risk of certain cancers and heart disease

Good sources of vitamin A: cantaloupe, mango, papaya, carrots, apricots, spinach, peaches, pumpkin, sweet potatoes and nectarines.

Vitamin C

Heals cuts and keeps skin healthy
Fights infections and colds
Helps the body absorb iron from food

Because vitamin C is not stored in the body, you need to eat foods rich in vitamin C every day.
Good sources of vitamin C: oranges, grapefruit, lemons, limes, strawberries, cantaloupe, melons, peppers and 100% tomato juice.

Potassium

May lower blood pressure
May reduce the risk of kidney stones

Good sources of potassium:
Bananas, sweet potatoes, white potatoes, dried peaches, dried apricots, dried beans, cantaloupe, winter squash, tomato products (paste, sauce and juice) and orange juice.

Fiber helps us to …

Regulate bowel movements
Feel full
Lower blood sugar and cholesterol
May reduce the risk of getting certain types of cancer

Choose a diet of 20-30 grams of dietary fiber every day.

Eat at least 2 ½ cups of vegetables every day.
Eat at least 2 cups of fruits every day.
Eat at least 3 ounces of whole grains every day.

5 ways to add fiber to your diet

Eat berries.
Choose romaine lettuce or spinach instead of iceberg lettuce.
Eat the skins on fruits and vegetables when possible, such as apples and potatoes.
Snack on dried fruit.
Choose whole fruits and vegetables instead of drinking 100% juice.

Eat Healthy Foods and Save Money Too!

Tips to help you and your family eat more fruits:

Keep a bowl of fresh fruit in the refrigerator at eye level.
Buy fresh fruit that is in season. They usually cost less and taste better.
Purchase juices labeled 100% juice. Beverages labeled “juice blends”, “fruit punches”, “fruit drinks” and “juice cocktails” are mostly water and sugar. Remember, eating fruit is better than drinking 100% juice because you get more fiber and less calories!
At breakfast, top your cereal with bananas or peaches; add blueberries to pancakes. Or, try a fruit mixed with low-fat or fat-free yogurt.
At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar.
At dinner, add crushed pineapple to coleslaw, or include mandarin oranges or grapes in a tossed salad.
Add fruit like pineapple or peaches to kabobs as part of a barbecue meal.
For dessert, have baked apples, pears, or a fruit salad.
Cut-up fruit makes a great snack! Or, try whole fresh berries or grapes.
Dried fruits also make a great snack. They are easy to carry and store. Keep a package of dried fruit in your desk or bag. Some fruits that are available dried include apricots, apples, pineapple, bananas, cherries, figs, dates, cranberries, blueberries, prunes (dried plums), and raisins (dried grapes).
As a snack, spread peanut butter on apple slices or top frozen yogurt with berries.
Frozen juice bars (100% juice) make healthy alternatives to high-fat snacks.

Make fruit more appealing:

Many fruits taste great with a dip or dressing. Try low-fat yogurt or pudding as a dip for fruits like strawberries or melons.
Make a fruit smoothie by blending fat-free or low-fat milk or yogurt with fresh or frozen fruit. Try bananas, peaches, strawberries, or other berries.
Try applesauce as a fat-free substitute for some of the oil when baking cakes, cookies and brownies.
For fresh fruit salads, mix apples, bananas, or pears with acidic fruits like oranges, pineapple, or lemon juice to keep them from turning brown.

Fruit tips for children:

Set a good example for children by eating fruit everyday with meals or as snacks.
Offer children a choice of fruits for lunch.
Depending on their age, children can help shop for, clean, peel, or cut up fruits.
While shopping, allow children to pick out a new fruit to try later at home.
Top off a bowl of cereal with some berries. Or, make a smiley face with sliced bananas for eyes, raisins for a nose, and an orange slice for a mouth.
Offer raisins or other dried fruits instead of candy.
Make fruit kabobs using pineapple chunks, bananas, grapes, and berries.
Pack a juice box (100% juice) in children’s lunches versus soda or other sugar-sweetened beverages.
Choose fruit options, such as sliced apples, mixed fruit cup, or 100% fruit juice that are available in some fast food restaurants.

Tips to help you and your family eat more vegetables:

Buy fresh vegetables that are in season. They usually cost less and taste better.
Stock up on frozen vegetables for quick and easy cooking in the microwave.
Use a microwave to quickly “zap” vegetables. White or sweet potatoes can be baked quickly this way.
Vary your veggie choices to keep meals interesting.
Try crunchy vegetables, raw or lightly steamed.
Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to go with it.
Try a main dish salad for lunch. Go light on the salad dressing.
Include a lettuce salad with your dinner several nights every week.
Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.
Include chopped vegetables in pasta sauce or lasagna.
Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.
Add lettuce, tomato, green pepper, spinach or onion to sandwiches
Eat a soup that contains vegetables

Make vegetables taste great:

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.
Add color to salads by adding baby carrots, shredded red cabbage, or spinach leaves. Include in-season vegetables for variety through the year.
Include cooked dry beans or peas in flavorful mixed dishes, such as chili or minestrone soup.
Keep a bowl of cut-up vegetables in a clear container in the refrigerator. Try carrots, celery, broccoli, cucumber slices, small ripe tomatoes, red or green pepper strips.

Vegetable tips for children:

Set a good example for children by eating vegetables with meals and as snacks.
Let children decide on the dinner vegetables or what goes into salads.
Depending on their age, children can help shop for, clean, peel, or cut up vegetables.
While shopping, allow children to pick out a new vegetable to try later at home.
Use cut-up vegetables as part of afternoon snacks.
Children often prefer foods served separately. Rather than mixed vegetables try serving two vegetables separately.

Keep it safe!

Wash fruits and vegetables before preparing or eating them. Under clean, running water rub fruits or vegetables briskly with your hands to remove dirt and surface germs. Dry after washing with a clean dish towel or paper towel.

Keep fruits and vegetables separate from raw meat, poultry and seafood while shopping, preparing, or storing.