Eat more fruits and vegetables
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:
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certain cancers
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cardiovascular disease
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stroke
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diverticulosis
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birth defects
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obesity
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possibly many other chronic diseases
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How much should I eat?
The recommended intake of fruits and vegetables in the current "Dietary Guidelines for
Americans" is:
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for adults, 7-13 servings (3.5-6.5 cups) per day
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for youth, 4-10 servings (2-5 cups) per day depending on age, sex, and activity level
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What fruits and vegetables are good sources of
vitamins, minerals, and other natural substances?*
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Calcium
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Importance: essential for healthy bones and teeth; normal
functioning of muscle, nerves, and some glands
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Excellent sources: calcium fortified juice
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Good sources: collard greens, spinach, green
soybeans (edamame), turnip greens
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Fiber
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Importance: decreases risk for heart disease, diverticulosis,
and diabetes and has a number of other beneficial effects
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Excellent sources: apples, lentils, lima beans, pears, pinto
beans, raspberries, spinach, small white beans
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Good sources: bananas, blueberries, broccoli brussels sprouts,
chickpeas, green beans, kiwi, onions, oranges, plums (dried), split peas, sweet
potato
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Folate
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Importance: reduces a woman's risk of having a child with a
brain or spinal cord defect, reduces risk of heart disease and cancer
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Excellent sources: asparagus, broccoli, chickpeas, collard
greens, lentils, lima beans, pinto beans, spinach, split peas, strawberries,
white beans
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Good sources: beets, blackberries, brussels sprouts,
cantaloupe, cauliflower, leaf lettuce, romaine lettuce
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Iron
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Importance: needed for healthy blood and normal functioning of
all cells
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Excellent sources: lentils, spinach, white beans
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Good sources: apricots (dried), chickpeas, lima beans, pinto
beans, small white beans
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Magnesium
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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
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Excellent sources: almonds, pinto beans, spinach
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Good sources: beet greens (cooked), black beans, butternut
squash, lentils, lima beans, navy beans, peanuts, red kidney beans, soybeans,
white beans
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Potassium
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Importance: diets rich in potassium may help to maintain a
healthy blood pressure
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Excellent sources: pink beans, lima beans, small white beans
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Good sources: apricots (dried), bananas,broccoli, cherries,
chickpeas, kiwi, lentils lima beans (small), pinto beans, potatoes, split peas,
sweet potatoes, tomatoes
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Vitamin A
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Importance: keeps eyes and skin healthy, helps protect against
infections
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Excellent sources: apricots, apricots (dried), cantaloupe,
carrots, collard greens, grapefruit, leaf lettuce, romaine lettuce, spinach,
sweet potatoes, tomatoes, watermelon
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Good sources: asparagus, celery, plums (dried)
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Vitamin C
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Importance: helps heal cuts and wounds, keeps teeth and gums
healthy
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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
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Good sources: asparagus, banana, carrot, celery, cherries,
corn, cucumber, green beans, nectarines, peaches, pear, plums
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*Excellent sources have 20% or more of the recommended daily value,
and good sources have 10-19% of the recommended daily value.
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How can I get my kids to eat more fruits and vegetables?
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Keep a bowl of fresh fruits on the counter. Refrigerate cut up fruits and
vegetables in small bags for easy snacks on the run.
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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.
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Set a good example. Snack on fruit and order low-sodium, low-fat salads,
soups, or vegetable sides when at restaurants.
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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.
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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.
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Make fruits and vegetables fun. Try dressing up sandwiches with faces and
smiles made from fruits and vegetables.
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Keep trying. For some foods, it may take multiple times before a child
acquires a taste for it.
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What help is available to make buying fruits and vegetables
affordable?
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Bloomington Farmer's Market
Purchase fresh, locally grown produce directly from the grower.
Bloomington Civic Plaza, East parking lot
1800 West Old Shakopee road
Saturdays starting in June and into October
Get more information about the Bloomington Farmers Market
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Creekside Buyer's Club
Food buying club offers fresh produce and other items in small quantities at
reasonable prices.
Creekside Community Center
9801 Penn Ave. S, room 102
952-563-4957
Thursdays 9-11:15 a.m. and 12:30-1:30 p.m.
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Fare for All
Each month, $17 plus two hours of volunteer work will buy about $30 of fresh produce,
frozen meats and staples. Advance registration required.
Creekside Community Center
9801 Penn Ave. S
952-563-4957 V/TTY
Distribution on 3rd or 4th Saturday, 10-11 a.m.
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WIC (Women, Infants and Children)
Vouchers for specific foods provided to income eligible pregnant, breastfeeding, or
postpartum women and infants and children under 5 years old.
Bloomington Public Health
952-563-8993, 052-563-8900 TTY
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Where can I get more information about using fruits and
vegetables?
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Sources: Centers for Disease Control and Prevention, Produce for Better Health Foundation
For more information, contact:
Bloomington Public Health Division
1900 West Old Shakopee Road, Bloomington, MN 55431
PH: 952-563-8900 V/TTY
Office hours: Monday - Friday, 8 a.m. - 4:30 p.m.
Interpreters and transportation information are available upon request.
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