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Learn the benefits of eating fruits and veggies, recommended daily intake for men and women, and easy ways to incorporate them into your day.
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Fruits & Veggies Month Employee Wellness Department 2310 N. First Street, Suite 103 San Jose, CA 95131 (408) 299-5825 www.sccgov.org/wellness Source: Fruits and Veggies- More Matters, www.fruitsandveggiesmatter.gov
WHY EAT FRUITS & VEGGIES? • Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients. • Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. • Most fruits and vegetables are naturally low in fat and calories and are filling.
HOW MANY FRUITS & VEGGIES DO WOMENNEED TO EAT EACH DAY? The following are general guidelines based on a 2000 calorie diet. For any individual, energy (calorie) and nutrient requirements may be higher or lower based on their gender, age, weight, level of physical activity and other factors. Activity Level Age Fruits Veggies Less than 30 minutes a day 19-30 2 cups 2.5 cups 31-50 1.5 cups 2.5 cups 51+ 1.5 cups 2 cups 30-60 minutes a day 19-50 2 cups 2.5 cups 51+ 1.5 cups 2.5 cups 60 minutes or more a day 19-50 2 cups 3 cups 51+ 2 cups 2.5 cups
HOW MANY FRUITS & VEGGIES DO MENNEED TO EAT EACH DAY? The following are general guidelines based on a 2000 calorie diet. For any individual, energy (calorie) and nutrient requirements may be higher or lower based on their gender, age, weight, level of physical activity and other factors. Activity Level Age Fruits Veggies Less than 30 minutes a day 19-50 2 cups 3 cups 51+ 2 cups 2.5 cups 30-60 minutes a day 19-30 2 cups 3.5 cups 31+ 2 cups 3 cups 60 minutes or more a day 19-30 2.5 cups 4 cups 31-50 2.5 cups 3.5 cups 51+ 2 cups 3 cups
WHAT COUNTS AS 1 CUP? 1 Large Sweet Potato 1 Large Ear of Corn 1 Large Orange WHAT COUNTS AS ½ CUP? 4 Large Strawberries 16 Grapes 5 Broccoli Florets
DID YOU KNOW? = + + One snack-sized bag of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip but without the nutrients.
