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