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The Families are Munching Program

The Families are Munching Program. Families are Munching. Fun way for you and your families to eat more fruit and vegetables Keep track of all the fruit and vegetables you eat in a week At the end of the program the class with the highest participation wins a prize. Fruit & Vegetables.

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The Families are Munching Program

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  1. The Families are Munching Program

  2. Families are Munching • Fun way for you and your families to eat more fruit and vegetables • Keep track of all the fruit and vegetables you eat in a week • At the end of the program the class with the highest participation wins a prize

  3. Fruit & Vegetables • Do you eat at least 5-6 servings a day? • Only 14% of children age 9-12 have 4 or more servings per day! • Teens and adults typically have 5 or less servings per day!

  4. Why Fruit & Vegetables? • Vitamins – e.g. vitamin A (carrots, cantaloupe, broccoli) + vitamin C (sweet peppers, oranges, kiwi, berries, juice) • Minerals – e.g. iron (dried fruit) • Fibre – most fruit & vegetables • Promote health and reduce risk of disease

  5. Go For Colour • Red – red peppers, tomatoes, strawberries, raspberries, watermelon • Orange – carrots, cantaloupe, squash, pumpkin • Green – broccoli, peas, spinach, romaine lettuce, kiwi, Brussels sprouts, green beans • Purple – grapes, blueberries, blackberries

  6. Canada’s Food Guide says… • Eat at least one dark green or orange vegetable each day. • Choose vegetables and fruit prepared with little or no added fat, sugar or salt. • Have vegetables and fruit more often than juice.

  7. How Many Servings? • Girls and boys up to age 13 should aim for 5-6 servings every day!

  8. What is a serving? • 1 medium-sized vegetable or fruit • For example: a medium-sized apple, banana, or carrot

  9. What is a serving? • 125 mL (1/2 cup) raw, cooked, frozen or canned vegetables or fruit. • 125 mL (1/2 cup) juice • 250 mL (1 cup) salad • 50 mL (1/4 cup) dried fruit

  10. Add up your day to 5-6 servings! • ½ cup orange juice = 1 serving • Apple, orange or banana = 1serving • Carrots & celery sticks = 1 serving • ½ cup berries, pineapple, cantaloupe or canned fruit = 1 serving • ½ cup vegetable sauce or soup = 1 serving • 1 cup green salad = 1 serving

  11. How to Eat More • Try something new! • Vary your choices each day • Enjoy a fruit shake for breakfast • Have fruit or vegetables for snacks • Try vegetable juice or soups • Shred carrots or vegetables on sandwiches

  12. Families are Munching • Graphics courtesy of Dole • Power Point created by Lynn Roblin, MSc. RD Nutrition Consultantwww.eatwrite.com

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