Colorful Choices

1
Colorful Choices

• Those who think they have no time for health
  will sooner or later have to find time for
  illness.
• Edward Stanley (1826-1893)
• The Conduct of Life

2
Colorful Goals

• To include 5 or more servings of fruits and
  vegetables each day for twenty days This equals
  100 fruits and vegetables!
• Choose a variety of fruits and vegetables,
  include each color group

• Red
• Orange

• Yellow / White
• Green

• Blue / Violet

3
Why 100 Fruits Vegetables?

• Reduce risk of
• Heart Disease
• Obesity
• Cancers
• Diabetes
• Hypertension
• Increase Energy
• Improve Mood

4
Whats a Serving?

• ¼ cup dried fruit
• 7 carrot sticks
• ½ cup chopped or cooked vegetables
• 4 green leaves

• 1 orange
• ¾ cup juice
• ½ cup fresh fruit
• 1 medium banana
• 15 grapes

5
Red Choices
Apples Beets Cabbage Cherries Cranberries
Grapes Grapefruit Passion fruit
Pears Plantains Plums Radishes Raspberries
Rhubarb Strawberries Tomatoes
6
Orange Choices
Apricots Bell Peppers Cantaloupe Carrots Clementin
es kumquats
Nectarines Oranges Papaya Peaches Squash Tangerine
s
7
Yellow/White
Bananas Bell Peppers Cauliflower Corn Garlic Grape
fruit Figs Lemons
Mangoes Onions Parsnips Pears Pineapple Rutabaga S
quash Starfruit
8
Green
Artichoke Asparagus Avacado Beans Bell
peppers Broccoli Brussels sprouts Cabbage
Celery Collard Greens
Cucumbers Endive Grapes Honeydew Kiwi Leeks Lettuc
e Limes Peas Spinach
9
Blue/Violet
Bell peppers Blackberries Black
raspberries Blueberries Cabbage Cherries
Eggplants Figs Grapes Kale Kohlrabi Plums
10
Vitamin A
Beta carotene in foods converts to vitamin A in
your body

• Sources
• Apricots
• Cantaloupe
• Carrots
• Squash

• Benefits
• Protects from infection
• Promotes cell growth
• Aids night vision

• Sweet potato
• Bok choy
• Kale
• Spinach

11
Vitamin C

• Sources
• Asparagus
• Broccoli
• Cauliflower
• Grapefruit
• Honeydew
• Kiwi
• Lemons

• Benefits
• Aids in healing
• Increases resistance to infection
• helps your body absorb iron

• Oranges
• Papaya
• Brussels sprouts
• Raspberries
• Strawberries
• Tomato juice
• Watermelon

12
Folic Acid
Needed for DNA metabolism, cell division, tissue
growth, and oxygen-carrying hemoglobin in blood

• Benefits
• Prevents anemia and miscarriage in pregnant women
• Prevents neural tube defects in infants

• Sources
• Avocado
• Broccoli
• Peas
• Green red lettuce
• Oranges
• Turnip greens

13
Magnesium
Maintains bones nerves and muscles

• Sources
• Acorn squash
• Bananas
• Baked potato with skin
• Lima beans
• Parsnips
• Peas
• Spinach

14
Potassium
Regulates fluid and mineral balance, maintains
normal blood pressure, aids in muscle
contraction, and transmitting nerve impulses.

• Sources
• Apricot
• Banana
• Bell pepper
• Peas
• Okra
• Oranges

• Potatoes
• Prune juice
• Spinach
• Squash
• Sweet potatoes
• Tomatoes

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How do I incorporate these into my day?
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How do I incorporate these into my day?

• Breakfast
• Glass of juice
• Berries on cereal
• Fruit in yogurt

• Lunch
• Tomato lettuce on sandwich
• Carrot sticks
• Banana or apple

17
How do I incorporate these into my day?

• Snacks
• Dried fruit
• Cut veggies dip
• Fruit cup

• Dinner
• Half cup cooked veggies
• Fruit salad
• Vegetable soup

18
How do I incorporate these into my day?

• Tips
• Try serving like snacks
• Place fruit or veggie mixes in big bags or bowls.
• Make large fruit or vegetable salad that you can
  snack on throughout the week

• Dessert
• Fruit frozen yogurt
• Fruit Popsicle
• Fruit Compote

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Eating for Energy
Eat carbs within 2 hours of a workout
Complex carbs are bodys preferred fuel source
Fruits and vegies are best for depleted
electrolytes after exercise
Brain requires glucose (carb) eat a carb rich
breakfast
20
Weight Control
Fast Food- choose baked potato or salad On the
run- grab a banana, dried fruit, baby carrots, or
a fruit cup Portion distortion- perfect 1
serving 1 piece or 1 handful Satisfaction- high
fiber fills you up and sticks with you Flavor-
use strong cheeses to flavor, season with fresh
herbs spices, substitute balsamic vinegar or
fruit juice for some of the oil in dressings
21
Liven up Your Menu

• Grilling- cube and place almost any vegetable
  over medium heat.
• Fruit Kebob- brush with lemon or oil and sprinkle
  on spices before grilling.
• Vegetable puree- cook, puree, then swirl with
  other colors.
• Sorbet- use overripe fruits, puree with sugar
  water (31) and flavor with liqueur, lemon zest,
  or vanilla freeze

22
Shopping Tips
Timing- buy twice a week fruits veggies lose
nutrients over time Choose- bright colors (more
nutrients) -perfect produce (if wilted or bruised
it has been left around too long) -smaller fruit-
its often sweeter -heavier fruit- will be extra
juicy Save - Frozen fruits and vegetables retain
nutrients, cost less