+

Serving
Suggestions

Fruit: cup or
1 medium
piece

Vegetables: 1
cup raw
vegetables or
cup cooked
September
2011
Grover E124 Ohio
University Athens,
OH 45701 (740)
593 2093
Www.ohio.edu/
Wellworks
wellworks@ohio.edu
Whats Inside?
1. Nutritional
Benefits of
fruits and
vegetables
2. Getting Kids
Involved
3. Why Fruits
and Veggies?
4. Whats In
Season?
5. Recipes


Nutritional Benefits
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Fruits and Vegetables are
great sources of vitamins,
minerals, and other nutrients
your body needs. Eating a
balanced diet, containing
these nutrients is key to
maintaining a healthy body.
Some significant nutrients
found in fruits and
vegetables are calcium,
vitamin C, vitamin A, fiber,
folate, iron, magnesium, and
potassium. Not only do these
healthy lifestyle, they also
build your immunity and
prevent diseases. Calcium,
which is found in broccoli,
figs, and leafy greens, helps
build a strong skeletal
structure and fights bone-
deteriorating diseases.
Vitamin C can be found in
citrus fruits and red
peppers. It builds a strong
immune system. Vitamin A
can be


Fall Back on Fruits & Vegetables September 2011
found in root vegetables and leafy greens, and it promotes eye and skin health. Fiber
is found in starchy fruits and vegetables, and regulates the digestive system. Folate,
which can be found in asparagus and spinach, supports prenatal health. Iron is
present in the majority of fruits and vegetables. This nutrient helps supplement the
blood. Magnesium is a nutrient that can be found in summer fruits and vegetables. It
aids in bone health. Potassium is found in bananas, tomatoes, and sweet potatoes.
This mineral helps in the recovery of muscles and to maintain a healthy blood
pressure.

Healthy Tip!
Steaming is the best
cooking method to
lock in vital
nutrients.
Getting Kids Involved
1. Include kids in grocery shopping
2. Allow kids to help in preparation of foods
3. Let kids pick a new fruit or vegetable to try.
4. Present in the food in fun shapes
5. Incorporate the fruits and vegetables with
familiar foods.


Fall Back on Fruits & Vegetables September 2011
Whats In
Season? September
Aside from
shopping at
grocery
stores, local
farmers
markets are
a great
place to
find
seasonal
fruits and
vegetables.
Healthy Hint!
Fruits
Apples
Pears
Cherries
Grapes
Cranberries
Figs
Key Limes
Vegetables
Squash
Gourds
Broccoli
Cauliflower
Garlic
Mushrooms
Turnips
Artichokes
Sweet Potatoes
Why Fruits & Veggies?
Fruits and vegetables are essential in
the human diet. They provide necessary
vitamins, minerals, and nutrients that
can only be found naturally in certain
fruits and vegetables. A healthy diet of
fruits and vegetables provides many
benefits.
Fruits and vegetables can help reduce
the risk for coronary artery disease,
stroke, hypertension, cancer,
diverticulosis, diabetes, and obesity.
Fruits and vegetables are low in calories
and very filling. This quality allows
them to help in maintaining a health
weight, as well as reducing the risk for
weight related diseases. When fruits and
diet, along with
regular exercise, a
persons risk for
many diseases will
greatly decrease.
Fruits and
vegetables
are capable of doing so
much for the human
body. It is a must to
take advantage of all
they can do for us. Eat
at least 5 servings per
day, and the
benefits will be
incredible.

http://www.cdc.gov/nutriti
on/everyone/fruitsvegetabl
es/


Fall Back on Fruits & Vegetables September 2011



Vegetable Recipes
Garden Goodies
Salad
(Kid Friendly)
Serves 1: Prep Time 30 min
Ingredients:
cup shell pasta, medium, cooked
cup carrots, shredded
3 oz. fresh turkey tenderloin,
roasted
1 cups Romaine lettuce
cup cucumber, peeled, sliced
6 cherry tomatoes, halved
2 tablespoons fat-free ranch
dressing

Cook pasta according to package
directions. Cube roasted turkey.
Toss together carrots, turkey,
Romaine lettuce, cucumber, and
tomatoes; drizzle ranch dressing
over top. Refrigerate until chilled.


Guacamole
Serves 4: Prep time: 10 min
Ingredients:
2 Avocados
1 red onion
2 Roma Tomatoes
1 bundle of Cilantro
Juice of 1 lime

Roughly chop all ingredients. Add
juice of lime and a pinch of salt.
Combine in a bowl, mix to desired
consistency.
Fruit Recipe
Banana Peanut
Butter Ice Cream
(Kid Friendly)
Serves 4: Prep Time 2
hours
Ingredients:
4 Bananas
2 TBSP Honey
2 TBSP Peanut Butter

Cut up Bananas in 1 inch slices
and place on cookie sheet.
Freeze for 1 hour 45 minutes.
Combine frozen banana slices,
honey, and peanut butter in
food processor. Blend to desired
consistency.