Health and Nutrition

Fruits & Vegetables ... A Healthy Alternative

It’s time to concentrate on a healthier lifestyle for you and your family. We hope that the information we have included on our nutrition page will give you some helpful tips on how you can introduce more fruits and vegetables into your busy lives, ensuring a healthier future for your entire family.

Did You Know?

  • The U.S. dietary guidelines recommend eating – 5-9 servings of fruits and vegetables daily.
  • Eating fruits and vegetables can decrease the risk of diseases such as heart disease, diabetes, cancer, stroke and other illnesses.
  • Fruits and vegetables are rich in nutrients, minerals and vitamins, low in fat and sodium and are a good source of fiber.
  • Red, Yellow and Orange fruits and vegetables are high in beta carotene.
  • Citrus fruits, broccoli and potatoes are rich in Vitamin C.
  • Boil vegetables in a minimal amount of water and for a short period of time to avoid losing beneficial nutrients. Also use the water you cooked your vegetables in to make sauces, gravies or soups – this water is filled with vitamins.
  • Take your child to the grocery store – have them select the fruits and vegetables of their liking this will encourage them to eat a healthier variety of foods.

Try Something Different

A Healthy Alternative may include:

  • Make a few modifications to your diet for a healthier you.
  • Add vegetables to eggs, pizza or pasta
  • Cut up a variety of fresh vegetables and dip in a low-fat or light dressing.
  • Add fresh fruit to yogurt, oatmeal or cereal.
  • Keep a bowl of fruit on your counter for easy accessibility.

When choosing a snack keep it healthy…

Select a low-calorie fruit or vegetable:

  • 1 cup of steamed green beans (44 calories)
  • 1 cup of raw carrots (45 calories)
  • 1 cup of bell peppers (30 calories)
  • 1 cup of fresh strawberries (45 calories)
  • 1 fresh mango (130 calories)

New Food Pyramid

The New Food Pyramid is a tool to educate people to eat a more balanced diet from a greater variety of food portions without counting calories. The USDA has now expanded the four food groups to six groups and expanded the number of servings to meet the calorie needs of most people.