This fact sheet gives ideas for increasing fruits and vegetables in the diet each day

Goff, Makendra

Nelson, Cindy

English

DigitalCommons@USU

October 2018   FC/Family/2018-02pr An Apple a Day? Eat More Fruits and Vegetables Cindy Nelson and Makendra Goff The phrase “An apple a day keeps the doctor away” was coined in 1913; about 150 years ago in Wales. The original aphorism was “Eat an apple on going to bed and you'll keep the doctor from earning his bread” (MacGill, 2015). To test the reliability of these aphorisms, the University of Michigan, School of Nursing, developed a research study. The study measured the number of visits one had to the doctor’s office. The set baseline of “no more than one visit a year to the doctor” meant that the aphorisms were true, and not just a clever way to get people to eat more fruits (MacGill, 2015). The study, however, proved the saying false, but found some interesting facts that could help motivate people to eat more fruits and vegetables. The Imperial College in London did a study showing that when you eat 800g, about 10 servings, of fruits and vegetables a day it has significant positive effects on your well-being (Wighton, 2017). Fruits and vegetables such as: “apples and pears as well as citrus fruits and vegetables such as lettuce, broccoli and cabbage are particularly effective in preventing strokes, heart disease, and early death” (Vonberg, 2017). Ten servings of fruits and vegetables a day has been proven to reduce:  24% of heart disease, 33% of stroke, 28% of cardiovascular disease, 13% of total cancers, and 31% of premature deaths (Wighton, 2017). Only 27% of Americans consistently eat vegetables at least three to four times a day (Increase fruits…, 2016), and just 1 in 10 Americans eat five servings of fruits and vegetables a day (Thompson, 2015). Lifestyle barriers can be difficult for adults to include 10 servings of fruits and vegetables in their daily diets, when they have a job or kids or both. Listed below are a few simple ideas that can help you, and encourage others to increase fruit and vegetable intake each day. 1- Keep people involved. Whether it is yourfamily, friends, or neighbors, when youinclude others in the planning, shopping, andthe cooking process, they, and yourself, aremuch more likely to try new fruits andvegetables and taste new recipes (Increasefruits…, 2016).2- Set a time aside. Plan a time each daybetween meals to have a snack or serving offruits or vegetables.3- Replace the less healthy food with thehealthier fruit or vegetable. Slowly replacehigh sugar and processed foods with newrecipes that include fruits and vegetables.4- Try new things, discover what you like. Trya variety of new foods and new recipes todetermine what fruits or vegetables you like,and can easily incorporate into your diet.5- Replace sugary drinks or soda with 100%fruit juice.6- Include additional fruits or vegetables insalads or omelets, and for toppings onpancakes, cereal, and waffles.7- Have a fruit and vegetable smoothie forbreakfast or as a healthy snack.8- Place fresh fruits and vegetables in easilyassessable areas to encourage familymembers to grab a quick, healthy snack.Below are two quick and easy, tasty, adult and kid friendly recipes that include several fruits or vegetables. Penne with Spring Vegetables Takes 25 minutes Makes 4 Servings • 1-pound fresh asparagus, trimmed and cutinto ½ inch pieces• 1 (8 ounce) package sugar snap peas,trimmed• 1 (8 ounce) package dry penne pasta• 3 Tablespoons olive oil• ½ cup grated Parmesan cheese• Salt and pepper to taste1. Bring a large pot of lightly salted water to aboil. Add asparagus, and cook for 2 minutes. Add peas, and cook for 2 more minutes. Transfer to a large bowl; set aside. Add pasta to boiling water, and cook for 8 to 10 minutes or until al dente; drain. 2. Place pasta in the bowl with asparagus andpeas. Toss with olive oil, Parmesan, salt and pepper. (J., 2006) Fresh Fruit Pops Takes an hour or more Make as many as you want • strawberries• kiwi• banana• blueberries• raspberries• orange juice• small plastic cups• wooden sticks or skewers1. Choose what fruit you want to put into your fruit pops. You can choose from the ones above or choose your own. Wash and cut the fruit into small pieces and place them into a plastic cup. 2. Pour enough orange juice to cover the fruitand place a wooden stick in the middle. With all the fruit the wooden stick should stand up. 3. Lastly place cups into the freezer and freeze.(American College of Pediatricians, 2014) References American College of Pediatricians (2014). The Benefits How to Make Delicious Fresh Fruit Pops. (2014, February 17). Retrieved from http://www.neatologie.com/make-delicious-fresh-fruit-pops/?section=7 Increase Fruits and Vegetables in Your Home. (2016). Retrieved from https://www.healthiergeneration.org/live_healthier/eat_healthier/increase_fruits_and_vegetables/ J. (2006, July 07). Penne with Spring VegetablesRecipe. Retrieved from http://allrecipes.com/recipe/37256/penne-with-spring-vegetables/?internalSource=staff pick&referringId=1059&referringContentType=recipe hub&clickId=cardslot 5 MacGill, M. (2015, March 31). Does an apple a day really keep the doctor away? Retrieved from http://www.medicalnewstoday.com/articles/291683.phpThompson, D. (2015, July 9) Only 1 in 10 Americans Eats Enough Fruits and Veggies: CDC. Retrieved fromhttp://health.usnews.com/health-news/articles/2015/07/09/only-1-in-10-americans-eats-enough-fruits-and-veggies-cdcVonberg, J. (2017, February 23). Can more fruit and veg make you live longer? Retrieved from http://www.cnn.com/2017/02/23/homepage2/ten-portions-fruit-vegetables-study/index.htmlWighton, K. (2017, February 23). Eating more fruits and vegetables may prevent millions of premature deaths. Retrieved from http://www3.imperial.ac.uk/newsandeventspggrp/imperialcollege/newssummary/news_22-2-2017-16-38-0 Utah State University is committed to providing an environment free from harassment and other forms of illegal discrimination based on race, color, religion, sex, national origin, age (40 and older), disability, and veteran’s status. USU’s policy also prohibits discrimination on the basis of sexual orientation in employment and academic related practices and decisions. Utah State University employees and students cannot, because of race, color, religion, sex, national origin, age, disability, or veteran’s status, refuse to hire; discharge; promote; demote; terminate; discriminate in compensation; or discriminate regarding terms, privileges, or conditions of employment, against any person otherwise qualified. Employees and students also cannot discriminate in the classroom, residence halls, or in on/off campus, USU-sponsored events and activities. This publication is issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Kenneth L. White, Vice President for Extension and Agriculture, Utah State University. 

An Apple a Day? Eat More Fruits and Vegetables

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An Apple a Day? Eat More Fruits and Vegetables

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