Focus on Fruits and Veggies The Mediterranean Way The Mediterranean - - PowerPoint PPT Presentation

Focus on Fruits and Veggies

The Mediterranean Way

The Mediterranean Diet

• Focus on whole grains, veggies, fruit
• Most dietary fat is from olive oil
• Red meat eaten only rarely; nuts, beans,

legumes, and seeds are primary

• Herbs and spices used instead of salt
• Fish and shellfish for protein
• Red wine consumed when appropriate, in

moderation

Benefits of Fruits and Veggies

• High in fiber = feeling of

fullness

• Very low in calories
• Antioxidants and

phytochemicals

• Replace higher fat, higher

calorie foods in our diet

How many do we need?

• Vegetables

– 2 ½ to 3 cups of veggies EVERY day

• Fruit

– 1 ½ to 2 cups of fruit EVERY day

One Cup

• Baseball-sized serving of fresh

fruit or veggies

• 1 small piece of fruit
• 8 strawberries
• 2 cups of leafy greens = 1 cup of

veggies

• 12 baby carrots

Variety, Variety, Variety

Image courtesy of kblog.lunchboxbunch.com

• Beets
• Red Peppers
• Tomatoes

RED

• Carrots
• Pumpkin
• Sweet Corn
• Yellow Peppers

ORANGE/YELLOW

• Cauliflower
• Mushrooms
• Turnips

WHITE

• Avocadoes
• Broccoli
• Spinach

GREEN

• Eggplant
• Purple Cabbage
• Purple Onions

BLUE

Aim for 5 Colors Everyday

Adding Fruits and Veggies to Every Meal

• BREAKFAST:

– Try an omelet with chopped peppers and mushrooms – Carrot or pumpkin muffins – Green smoothie – Sliced apples with peanut butter or Greek yogurt dip

• LUNCH:

– Entrée salad with lots of color – Tomatoes, lettuce, and onion on sandwiches – Chopped veggies with hummus dip – Veggie wraps with avocado spread

• DINNER:

– Chili and soups with extra beans – Casserole with diced veggies – Add pureed cauliflower to mashed potatoes – Fruit for dessert *Fruits and Veggies make great snacks for the whole family!

Questions