Tip #2 For Weight Loss~ Purchase Fruits and Vegetables already cut

Tip #2: Purchase Fruits and Vegetables already cut

The intentions are usually good when most people purchase fruits and vegetables at the super market. Most people buy them to eat them, but too often don't find the time to prepare them, so they rot in the fridge without being consumed. Purchasing pre-cut fruits & veggies helps you avoid preparation time so they are easier to eat. Whether it's the time or laziness, buying pre-cut fruits and vegetables can help you eat more.

Why is it important to eat more fruits and vegetables?

Fruits and vegetables are great sources of many vitamins, minerals, and other natural substances. When eaten as part of a healthy diet, evidence shows they may offer protection from:

• certain cancers
• cardiovascular disease
• stroke
• diverticulosis
• birth defects
• obesity
• possibly many other chronic diseases

How much should I eat?
The recommended intake of fruits and vegetables in the current "Dietary Guidelines for Americans" is:

• for adults, 7-13 servings (3.5-6.5 cups) per day
• for youth, 4-10 servings (2-5 cups) per day depending on age, sex, and activity level

What fruits and vegetables are good sources of vitamins, minerals, and other natural substances?*

Calcium	Importance: essential for healthy bones and teeth; normal functioning of muscle, nerves, and some glands Excellent sources: calcium fortified juice Good sources: collard greens, spinach, green soybeans (edamame), turnip greens
Fiber	Importance: decreases risk for heart disease, diverticulosis, and diabetes and has a number of other beneficial effects Excellent sources: apples, lentils, lima beans, pears, pinto beans, raspberries, spinach, small white beans Good sources: bananas, blueberries, broccoli brussels sprouts, chickpeas, green beans, kiwi, onions, oranges, plums (dried), split peas, sweet potato
Folate	Importance: reduces a woman's risk of having a child with a brain or spinal cord defect, reduces risk of heart disease and cancer Excellent sources: asparagus, broccoli, chickpeas, collard greens, lentils, lima beans, pinto beans, spinach, split peas, strawberries, white beans Good sources: beets, blackberries, brussels sprouts, cantaloupe, cauliflower, leaf lettuce, romaine lettuce
Iron	Importance: needed for healthy blood and normal functioning of all cells Excellent sources: lentils, spinach, white beans Good sources: apricots (dried), chickpeas, lima beans, pinto beans, small white beans
Magnesium	Importance: necessary for healthy bones, involved with more than 300 enzymes in the body, inadequate amount may result in muscle cramps and high blood pressure Excellent sources: almonds, pinto beans, spinach Good sources: beet greens (cooked), black beans, butternut squash, lentils, lima beans, navy beans, peanuts, red kidney beans, soybeans, white beans
Potassium	Importance: diets rich in potassium may help to maintain a healthy blood pressure Excellent sources: pink beans, lima beans, small white beans Good sources: apricots (dried), bananas,broccoli, cherries, chickpeas, kiwi, lentils lima beans (small), pinto beans, potatoes, split peas, sweet potatoes, tomatoes
Vitamin A	Importance: keeps eyes and skin healthy, helps protect against infections Excellent sources: apricots, apricots (dried), cantaloupe, carrots, collard greens, grapefruit, leaf lettuce, romaine lettuce, spinach, sweet potatoes, tomatoes, watermelon Good sources: asparagus, celery, plums (dried)
Vitamin C	Importance: helps heal cuts and wounds, keeps teeth and gums healthy Excellent sources: apricots, beans (yellow snap), bell pepper, broccoli, brussels sprouts, cabbage (green), cantaloupe, cauliflower collards, grapefruit, kiwi, lemon, lime, melon (honeydew), onion, orange, pineapple, potato, raspberries, rutabagas, spinach, squash (summer), strawberries, sweet potato, tangerines, tomatoes, watermelon Good sources: asparagus, banana, carrot, celery, cherries, corn, cucumber, green beans, nectarines, peaches, pear, plums

How can I get my kids to eat more fruits and vegetables?

• Keep a bowl of fresh fruits on the counter. Refrigerate cut up fruits and vegetables in small bags for easy snacks on the run.
• Eat as a family and serve fruits and vegetables at every meal. Add grated or cut vegetables into entrees, side dishes, and soups; top off cereal with fruit.
• Set a good example. Snack on fruit and order low-sodium, low-fat salads, soups, or vegetable sides when at restaurants.
• Pack the refrigerator, freezer, and cupboard with pre-cut, frozen, and canned vegetables so that it is easier for you to prepare meals and snacks that include vegetables.
• Let children choose which fruits and vegetables to serve and how to incorporate them into their favorite meals. Let children choose fruits and vegetables when you shop at the farmer's market or grocery store.
• Make fruits and vegetables fun. Try dressing up sandwiches with faces and smiles made from fruits and vegetables.
• Keep trying. For some foods, it may take multiple times before a child acquires a taste for it.