2. Topics of Discussion
• What Fruits and Veggies do you like?
• Veggie Survey
• 5 Quick Tips to Stock a Healthy Kitchen
• The Healthy Eating Pyramid
• The Healthy Eating Plate
• U.S.D.A. Choose my Plate, Build a Healthy Meal
& Liven up your meals with Veggies & Fruits
• More Matters Website of Healthy Cooking with
Fruits and Vegetables & Quick Recipe Searches

3. What Fruits & Veggies do you like?
FRUITS:
• Apple VEGETABLES:
• Banana • Corn
• Grape • Celery
• Orange • Carrot
• Kiwi • Lettuce
• Cantaloupe • Cucumber
• Tomato • Peas
• Peach • Potato
• Lemon • Squash
• Pineapple • Zucchini
• Blueberry • Green onion
• Raspberry • Radish
• Strawberry • Rutabaga
• Guava • Turnip
• Beet

4. Veggie Survey
What do you think
would be the most
common vegetable • Most
that people like? Common/Leas
What do you think
t Common
would be the least
common vegetable
that people like?

5. The Nutrition Source
Harvard School of Public Health
The Nutrition Source – Dr. Walter Willett
Harvard School of Public Health
http://www.hsph.harvard.edu/nutritionsource/

7. 5 Quick Tips to Stock
a Healthy Kitchen
Healthy eating begins in the kitchen
Produce:
• Choose locally grown veggies and fruits.
Keep garlic, onions, dark salad greens
(spinach, romaine), carrots, & apples on
hand.

8. Healthy eating begins in the kitchen
Grains:
• Try whole grains like barley, cracked wheat
or bulgur, oat berries, quinoa, brown rice &
whole wheat pasta.

9. Healthy eating begins in the kitchen
• Protein:
Fresh fish, chicken or turkey, tofu, eggs,
beans and nuts.

10. Healthy eating begins in the kitchen
• Fats & Oils:
Use liquid veggie oils for sautéing vegetables,
stir-frying fish or chicken, and in salad
dressings, such as: canola, sunflower, corn,
soybean, peanut, and olive oil. Other
specialty oils include walnut or pistachio oil,
sesame oil, or truffle oil.

11. Other Essentials to have
in your Kitchen
A small amount of a high-
quality ingredients go a long
way toward boosting flavor.
Stock your kitchen with good
quality tomato sauce,
balsamic vinegar, fresh and
dried herbs, dried cherries or
cranberries, freshly grated
cheese, & unsalted nuts –
walnuts, almonds, pistachios.

13. BUILD A HEALTHY MEAL
10 Tips for healthy meals
Healthy meals
start with
more veggies,
more fruits,
smaller portions
of protein,
& mostly
whole grains.

14. Tips for Healthy Meals
• Make HALF your plate
veggies & fruits: red,
orange, & dark green.
• Add lean protein: beef,
pork, chicken, turkey,
beans, tofu, & seafood.
• Include whole grains:
100% whole wheat has
more nutrients & fiber.

15. Tips for healthy meals
• Don’t forget the dairy:
Fat free or low fat milk
has same amount of
calcium and nutrients,
but less fat & calories.
• Avoid extra fat: Use
low-fat grated cheese or
a squeeze of lemon on
your veggies.

16. Tips for healthy meals
• Take your time: Eating
very quickly may cause
you to eat too much.
• Savor your food.
• Eat slowly
• Enjoy the taste & textures
and notice how you feel.
• Be mindful.

17. Build a healthy meal
• Use a smaller plate:
This helps you with
portion control.
This way you will feel
satisfied without
overeating.
• Take control of your food:
Eat at home more often
so you know exactly what
you are eating.

18. A healthy meal
• Try new foods: Keep it
interesting by picking
out new foods you’ve
never tried before. You
may find a new favorite.
• Satisfy your sweet
tooth in a healthy way:
Indulge in a naturally
sweet dessert dish –
fruit!

19. 10 Tips to a Great Plate
1. Go to: 6. Switch to fat free/low fat milk
www.ChooseMYPlate.gov (fewer calories/less fats).
to find your calorie level to 7. Select whole grains.
manage your weight. 8. Cut back on solid fat, salt, sugar:
2. Enjoy your food, but eat less. (less pizza, hot dogs, sausage,
3. Avoid oversized portions and cheese, cookies, cake, ice cream,
use smaller plate. & candy).
4. Eat more veggies, fruits, whole 9. Choose low sodium foods.
grains, & fat-free or low-fat 10. Drink water (soda = sugar).
milk.
5. Make half your plate fruits
and veggies.

20. Liven up your meals
with fruits & veggies
Discover the many benefits of
adding fruits and veggies to
your meals. Most Americans
should eat more than 3 cups
each day.
•They are low in fat and
calories
•Provide fiber and other key
nutrients
•Add color, flavor, and texture.
Explore these creative ways to
bring healthy foods to your
table…

21. Tips to improve your meals
Fire up the Grill…
to cook fruits and veggies.
Try grilling mushrooms,
carrots, peppers, potatoes
on a kabob skewer.
Brush with oil to keep
them from drying out.
Grilled fruits like peaches,
pineapple, or mangos add
great flavor to a cookout.

22. Cooking with fruits and veggies
Expand the flavor of… your casseroles.
Mix vegetables such as
sautéed onions, peas,
pinto beans, or tomatoes
into your favorite dish for
that extra flavor.

23. How to get in 3 or more cups
Planning Something Italian? Add extra veggies to pasta.
Slip in peppers, asparagus,
spinach, red beans, onion,
or cherry tomatoes.
These types of foods
provide satisfying texture
and nutritious yet low-
calorie, fiber that satisfies.

24. LIVEN UP YOUR MEALS
Get creative with
your salad:
Toss in shredded
strawberries, carrots,
spinach, orange
segments, or sweet
peas for a flavorful,
fun salad.

25. Get in on the stir-frying fun!
Try something new for a quick & easy
addition to any meal…

26. Liven up your omelet
• Boost the color & flavor
of your morning omelet
with vegetables.
• Chop, saute, & add
veggies to the egg as it
cooks.
• Combine veggies, such
as mushrooms, spinach,
onions, or bell peppers.

27. Add veggies to your sandwiches
• Vegetables make great
additions to sandwiches
or wraps.
• Try sliced tomatoes with
romaine lettuce & some
avocado for extra flavor.

28. FRUITS AND VEGGIES MORE MATTERS
Spring, Summer, Fall, & Winter Recipes