SENIOR RESOURCES

Why is it important to eat fruits and vegetables?

Fruits and vegetables are some of the healthiest and best tasting foods. They are low in sodium and calories, and most are fat free. Reach for blue, purple, green, white, yellow, orange, and red fruits and vegetables for your meals and snacks. They help your body get the vitamins, mineral, fiver, and other natural substances it needs to stay health.

FRUITS AND VEGETABLES, AS PART OF A HEALTHY DIET MAY HELP YOU:

• Control you weight
• Lower your risk of stroke, heart disease, and high blood pressure
• Reduce your risk of type 2 diabetes
• Lower your risk of Certain types of cancer
• Boost your energy level
• Look and feel great!

How many fruits and vegetables should I eat every day?

Adults need to eat 3 1/2 to 6 1/2 cups of colorful fruits and vegetables every day. Cho9ose all forms off fruits and vegetables like fresh, frozen, canned, dried, and 100% juice - they all count toward you recommended amount!

The number of cups of fruits and vegetables that is right for you depends on your gender, age,, and physical activity level.

How can I eat more fruits and vegetables every day when my life is so busy?

Fruits and vegetables are easy to prepare and are great on the go. Here are some simple ways to use them in every snack and meal.

BUYING MORE FRUITS AND VEGEBLES ON A TIGHT BUDGET

• Buy fruits and vegetables in season. They cost less and are their best flavor.
• Stock up on frozen vegetables on sale for fast and easy cooking.
• Try canned fruits packed in 100% fruit juice and canned vegetables.
• Take advantage of Food Stamp Program benefits if you are eligible.

HELPING YOUR FAMILY EAT MORE FRUITS AND VEGETABLES AT HOME

• Keep a bowl of fresh fruit out to snack on all day.
• Add fruit to cereal and serve a small glass of 100% fruit juice for breakfast.
• Buy crunchy baby carrots and celery sticks instead of chips.
• Enjoy a salad or vegetable soup for lunch.
• Eat at least two vegetables with dinner and a sweet piece of fruit for dessert.

HELPING YOUR FAMILY EAT MORE FRUITS AND VEGETABLES AT HOME

Keep a bowl of fresh fruit out to snack on all day. Add fruit to cereal and serve a small glass of 100% fruit juice for breakfast. Buy crunchy baby carrots and celery sticks instead of chips. Enjoy a salad or vegetable soup for lunch. Eat at least two vegetables with dinner and a sweet piece of fruit for dessert.

ENJOYING MORE FRUITS AND VEGETABLES AT WORK

• Snack on raisings and other direct fruits for something sweet instead of candy.
• Put extra lettuce, tomatoes, and other vegetables
• Add a piece of fruit to your lunch. Try a nectarine or grapes.
• Bring fruit and vegetable dishes to office parties and potlucks.

ORDERING MORE FRUITS AND VEGETABLES WHEN EATING OUT

• Choose pizza with three or more vegetable toppings like bell peppers, onions, and mushrooms.
• Order taco salads with lots of tomatoes, beans, avocado, and cabbage.
• Go for a crisp garden salad with a little lowfat salad dressing or fresh fruit instead of French fries.

To help your neighborhood have good quality, low-cost fruits and vegetables, you can do the following:

Know that every h=neighborhood deserves to have clean, safe places where good quality, low-cost fruits and vegetables are easy to obtain.

Believe that you, your family, and your neighbors can help make changes that bring more fruits and vegetables to your neighborhood.

Talk to family, friends, and neighbors. Look for thins in your neighborhood that make it hard to find and eat good quality, low-cost fruits and vegetables.

Meet with neighborhood leaders and city officials to talk about these problems. Give your suggestions and make aplan of action. Stay at it until steps have been taken to make it easier to find and eat good quality, low-cost fruits and vegetables in your neighborhood.

Learn more about how to voice your concerns, make a plan of action, and create changes in your neighborhood that make good quality, low-cost fruits and vegetables easier to obtain.