Don't forget the SUPERfruit!

There are many popular vegetables that are healthy and a wise choice to eat, however, people often forget about the fruit that is available too!

and most of these fruits are SUPERfruits.

loaded with antioxidents and all sorts of vitamins, these superfruits are extremely beneficial.

GRAPEFRUIT



benefits of grapefruit

• promotes proper functioning of the digestive system
• lowers cholesterol
• aids in relief of insomnia
• controls blood sugar levels
• contributes to weight loss due to its fat burning enzymes
• contains vitamins C,A,K,D and B complex

*an important note: consuming grapefruit does interfere with some medications, so it is important to consult your doctor before you integrate grapefruit in your diet.

BANANAS



Benefits of bananas

• high in fiber
• high in potassium
• prevents heartburn
• aids in proper digestion
• lowers blood pressure
• high in vitamin B
• lowers body temperature
• reduces stress

ORANGES

Benefits of oranges

• excellent source of vitamin C
• rich in dietary fiber
• good source of amino acids and vitamins A and B
• good source of folic acid
• reduces the risk of heart disease
• lowers cholesterol

Hopefully the information provided will convince others to increase thier daily intake of fruits. There are tons of benefits to every fruit out there, so put down the bag of Doritos and grab a SUPERfruit instead!

Why is it important to eat fruits and veggies?

Because there are many health related benefits.

• Lower blood pressure
• Reduced risk of heart disease
• Stroke
• Certain cancers
• any many more!

By eating a well-balanced diet and maintaining a healthy body weight, any individual increases their chances at avoiding the above diseases.

Did you know??
fruits and vegetables are packed with beneficial vitamins and minerals.
below is a chart that I found from fruitsandveggiesmatter.gov and explains each of the main nutrients common in fruits and vegetables.

Fiber
Diets rich in dietary fiber have been shown to have a number of beneficial effects including decreased risk of coronary artery disease.	Excellent vegetable sources: navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes

Folate*
Healthful diets with adequate folate may reduce a woman's risk of having a child with a brain or spinal cord defect.	Excellent vegetable sources: black eyed peas, cooked spinach, great northern beans, asparagus

Potassium
Diets rich in potassium may help to maintain a healthy blood pressure.	Good fruit and vegetable sources: sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice

Vitamin A
Vitamin A keeps eyes and skin healthy and helps to protect against infections.	Excellent fruit and vegetable sources: sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage

Vitamin C
Vitamin C helps heal cuts and wounds and keep teeth and gums healthy.	Excellent fruit and vegetable sources: red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower

How can one increase their daily intake?

Let's be realistic here...if we had to choose over a warm, chocolately brownie or a plate of carrots and orange slices, which one would most people choose?

Resisting temptation for sweets and making the better decision to grab an apple is tough. Here are some great tips to fit more vegetables and fruits into daily life.

• Start off meals with a side salad. By fitting in vegetables before a meal, you can get a good serving in and also fill up a little. This can make your dinner portions smaller too!
• Don't like fruit plain? Pair any type of fruit with a preferred dip. Peanut butter, yogurt, cottage cheese, cream cheese, cool whip or honey.
• apples with peanut butter, yogurt, or honey
• peaches and cottage cheese
• apples, walnuts and honey
• bananas and peanut butter
• strawberries and cool whip
• raspberries and yogurt
• cucumbers and ranch dressing (low fat)

There are SO many yummy combinations that make eating fruits and veggies more enjoyable

Just remember to keep sensible portion sizes when using any of the mentioned dips!

ALSO...

• Place fruits and veggies somewhere visible instead of the fridge
• having produce out in the open will make it easier to remember to eat them!
• Set yourself daily reminders
• on your calendar, in your assignment planner, anywhere! mark down a memo to eat a banana or some brocolli.
• Don't buy as much junk food
• By having tempting foods in the kitchen, you will be more inclined to grab some oreos instead of a healthier alternative

Looking to design a food plan just for you? Look no further!

Managing a balanced diet is hard to do.
however...with the help of MyPyramid.gov, it can be easy peasy!

This website takes down basic information such as

• age
• sex
• weight
• height
• physical activity level

and then spits back at the recommended daily servings of all the food groups.
That is as personalized as it gets.

Not only does the site give the daily recommendations, this website is full of other useful information. On the MyPyramid page, by clicking on any of the food groups, anyone will be able to get a more in depth look at what they can eat and what they shouldn't eat.
The given lists of healthy food are endless, and they also provide tips on cooking methods that are the best choices in order to get the most nutrition out of meals.

This information is useful because
People need to be more in tune with what they are putting into their bodies. With all the processing of foods and fast food companies taking over grocery stores and communities, obesity is on the rise. By using the resources available, such as MyPyramid.gov, individuals' have an opportunity to be the healthiest that they can be.

Also, the site provides yummy ideas for snacks and meals! Healthy food can taste good and be good for the body. With the help of MyPyramid.gov, anyone can get a jump start on their weight loss goals by planning a personalized food plan!

For more information or to start a personalized food plan, please visit www.mypyramid.gov !