The Families are Munching Program

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The Families are Munching Program
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Families are Munching

• Fun way for you and your families to eat more
  fruit and vegetables
• Keep track of all the fruit and vegetables you
  eat in a week
• At the end of the program the class with the
  highest participation wins a prize

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Fruit Vegetables

• Do you eat at least 5-6 servings a day?
• Only 14 of children age 9-12 have 4 or more
  servings per day!
• Teens and adults typically have 5 or less
  servings per day!

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Why Fruit Vegetables?

• Vitamins e.g. vitamin A (carrots, cantaloupe,
  broccoli) vitamin C (sweet peppers, oranges,
  kiwi, berries, juice)
• Minerals e.g. iron (dried fruit)
• Fibre most fruit vegetables
• Promote health and reduce risk of disease

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Go For Colour

• Red red peppers, tomatoes, strawberries,
  raspberries, watermelon
• Orange carrots, cantaloupe, squash, pumpkin
• Green broccoli, peas, spinach, romaine lettuce,
  kiwi, Brussels sprouts, green beans
• Purple grapes, blueberries, blackberries

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Canadas Food Guide says

• Eat at least one dark green or orange vegetable
  each day.
• Choose vegetables and fruit prepared with little
  or no added fat, sugar or salt.
• Have vegetables and fruit more often than juice.

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How Many Servings?

• Girls and boys up to age 13 should aim for 5-6
  servings every day!

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What is a serving?

• 1 medium-sized vegetable or fruit
• For example a medium-sized apple, banana, or
  carrot

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What is a serving?

• 125 mL (1/2 cup) raw, cooked, frozen or canned
  vegetables or fruit.
• 125 mL (1/2 cup) juice
• 250 mL (1 cup) salad
• 50 mL (1/4 cup) dried fruit

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Add up your day to 5-6 servings!

• ½ cup orange juice 1 serving
• Apple, orange or banana 1serving
• Carrots celery sticks 1 serving
• ½ cup berries, pineapple, cantaloupe or canned
  fruit 1 serving
• ½ cup vegetable sauce or soup 1 serving
• 1 cup green salad 1 serving

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How to Eat More

• Try something new!
• Vary your choices each day
• Enjoy a fruit shake for breakfast
• Have fruit or vegetables for snacks
• Try vegetable juice or soups
• Shred carrots or vegetables on sandwiches

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Families are Munching

• Brought to you by your School Council, Choices 4
  Health, and the Halton Food For Thought Program.
• Graphics courtesy of Dole