Are All Fruits and Vegetables Created Equal?

Kroger.com
The Four Amigas
More Value for the Way You Live
The Role of Carbohydrates
Choosing Fruits and Veggies
Portion Control
Are All Fruits and Vegetables Created Equal?
So you’ve taken the step to include more fruits and vegetables in your
diet—but did you know that some are better than others? Fruits and
veggies vary in many ways, such as in the amount of carbohydrate they
contain. Read on to find out how they differ and how you can make
better choices in the produce aisle.
Carbs are crucial for our bodies. They are
the main source of energy needed to help
us maintain normal function, whether it
is being used when consumed or stored
as fat for use later. They also raise your
blood sugar levels when digested. Carbs
become glucose, a simple sugar used for
daily function. Carbs can be found in three
forms; sugars, starches and fibers1. Breads,
pastas, and grains are the most well known
sources of carbs, but fruits and veggies can contain
Images.google.com
high amounts of carbs as well. Our bodies work best
when 45-65% of our daily calories come from carbs. This means we need to
know what we are putting in our bodies that will count as carbs. The best sources
are from fruits and veggies, nuts and beans, as well as grains. These products will
give you the most fuel, while keeping your body healthy and happy. If you are
watching your carb intake, it is helpful to know that not all fruits and veggies are
made equal when it comes to carbs. Starchy and fibrous ones like peas, corn, lima
beans, potatoes, apples, and some berries may contain high amounts of carbs,
while spinach, carrots, broccoli, lemons, limes and grapefruit may be a better
option. Don’t forget, carbs are our bodies’ main source of energy, and we need
them2. So pick your carb sources wisely...
What about JUICES?
Check out below to see
where they fit in a
healthy diet.
http://www.dreamstime.com/stock-imagefamily-grocery-shopping--image2051751
8 million people today are
unaware that they have
Diabetes.
Could you be one?
Go to www.diabetes.org to find
out more.
Choosing Your Fruits and Vegetables
Fruit juice and fresh fruit are not
created the same. Fruit juices are
highly concentrated and often do not
contain all the nutrients that fresh
fruits do. Yet, they do contain more
sugar per serving. Fruit also provides
fiber not found in juices!
Fiber helps digestion. It is digested
slowly and therefore blood sugar
levels rise very slowly. It also helps to
make you feel full after eating. Fruits
and veggies are a great way to get
Helpful Tips for the Produce Aisle
1. Eat a variety of fruits and veggies. Try to eat all of the colors!
2. Beans are high in fiber that slows down digestion and helps you
feel full. However, they are a starchy vegetable and should not be
consumed in large amounts. ½ a cup provides as much protein as
an ounce of meat without the saturated fat.
3. Sweet potatoes contain a great deal of vitamin A and fiber. In
spite of that, they are starchy as well and should not be
fiber. Fruits and veggies with edible
seeds, such as berries, are an
especially good source of fiber. Fruits
and veggies with the skin, such as
apples, corn, and beans, are also an
especially good source of fiber.
QUICK TIP: When drinking juice, try
adding water to enjoy a flavored drink
lower in carbs.
Grapefruit juice
11 grams
Orange juice
13 grams
Apple juice
15 grams
Pineapple juice
16 grams
Cranberry juice
17 grams
Grape juice
19 grams
Prune juice
45 grams
spite of that, they are starchy as well and should not be
consumed in large amounts.
4. Utilize lemon and lime juice to flavor your meals.
5. Dark, green, leafy vegetables such as spinach, collards, and kale
are low in calories and carbs. Eat plenty of these!
6. Citrus fruit such as grapefruit, lemon, lime, and oranges provide
your daily dose of soluble fiber and vitamin C.
7. Berries such as blueberries, strawberries, and raspberries are
packed with antioxidants, vitamins, and fiber.
8. Tomatoes contain vitamin C, iron, and vitamin E.
9. The best fruit choices are ones that are fresh, frozen, or canned
without added sugar or syrup.
10.The best veggie choices are ones that are fresh, frozen, or canned
without added salt, fat, and/or sugar3.
Comparing Your Favorites4
Vegetables
(1/2 cup)
Spinach, raw
Carb
Content
1 gram
Tomatillo
1 gram
Lettuce, iceberg
1 gram
2 grams
7 grams
Asparagus, boiled (4
spears)
Celery, raw
Cantaloupe
7 grams
Cucumber
2 grams
Papaya
7 grams
Broccoli
3 grams
Apple
8 grams
Cauliflower, cooked
3 grams
Apricot
8 grams
Green pepper
3 grams
Honeydew
8 grams
Kale
3 grams
Peaches
8 grams
Spinach, cooked
3 grams
Avocado, 4 oz
10 grams
Cabbage, boiled
4 grams
Blueberries
10 grams
Green onion
4 grams
Pineapple, chunks
10 grams
Leek
4 grams
Pumpkin
10 grams
Onion
4 grams
Kiwi
11 grams
Mushroom
4 grams
Watermelon
11 grams
Pears
13 grams
Tomato
4 grams
Grapes
14 grams
Zucchini
Red pepper
4 grams
4 grams
Mango
14 grams
Carrots
5 grams
Raspberries
15 grams
Grapefruit
20 grams
Beets, boiled
Corn
8 grams
16 grams
Banana, 1 small
23 grams
Potato boiled
16 grams
Dates, 8 pitted
40 grams
Pinto beans
22 grams
Fruit
(1/2 cup)
Cantaloupe
Carb
Content
6 grams
Strawberries
6 grams
Watermelon
6 grams
Avocado
7 grams
Blackberries
Eat more
of these!
Avoid these!
2 grams
These recipes make it easy
These recipes make it easy
and fun to enjoy your low
carb veggies and fruits!
http://uglynutritiontruth.files.wordpress.com/2009/11/avocados.jpg
Recipes for the Carb Conscious
Agua Frescas
Fresh, Ripe Avocados!
On Sale for 67¢!
At your local Kroger
Ingredients
2 cups frozen strawberries
Lime zest
2 cups water
4 tablespoons Splenda
2 cups ice
st
Now through March 31
For more recipes using your
favorite fruits and veggies,
Click HERE
First, puree frozen strawberries and 2 cups of water in blender
until smooth. Then, add the zest from 1 lime rind, ice, and
Splenda to mixture and blend until smooth.
And Get Cookin’!
Strawberries contain
only 6 grams of carbs
per half cup, and
avocados contain
only 7!
For portion control help
on the go, print off this
guide from WebMD.
Avocado Pudding
Ingredients
1 avocado, peeled and pitted
½ cup skim milk
¼ cup Splenda, Zero Calorie
Sweetener
½ teaspoon vanilla extract
First, mash avocado using a food processor.
Next, mix in milk, Splenda, and vanilla extract
until smooth. Lastly, chill for twenty minutes,
garnish and serve.
Too Much of a Good Thing: Portion Control
Portion sizes can help you learn how much food you are eating at a
meal. For instance, what is the difference between eating 2 grapes
and 20 grapes? The answer is there is a smaller amount of nutrients
in 2 grapes than in 20 grapes. Although you may be eating produce
items lower in carbs, if you are eating too much or too many of
them you could be consuming too many grams of carbohydrates.
Here are some tips that can help you estimate portion sizes for your
fruits and veggies:
• A baseball is about the serving size of fruit or veggies for a
meal.
• A handful is about one half cup of fruit or veggies for a snack.
• A computer mouse is about the size of a baked potato.
If you don’t know what a serving size is by just looking at the
fruits and veggies, you can always measure them by using a
measuring cup. One serving of fruit or veggies is a cup and is a
www.portioncontrol.com
Look for these MESU Portion
measuring cup. One serving of fruit or veggies is a cup and is a
serving for a meal. One half cup of fruit and veggies is a serving
for a snack.
Look for these MESU Portion
Control Bowls in your local
Kroger!
Now You Know!
All fruits and veggies are NOT created equal. Some produce items, such as bananas, can
have a whopping 23 grams of carbs in a half cup! It is also important to remember that
getting too much of a good thing, like a low carb fruit or veggie, has the same outcome
as eating a high carb item. Learning portion sizes or using tools to measure them can
help you avoid this. Now that you know how fruits and veggies differ, try
one of the recipes listed above or make up your own!
References
1. American Diabetes Association. Making healthy food choices.
Retrieved from http://www.diabetes.org/food-and-fitness/food/
what-can-i-eat/making-healthy-food-choices.html
2. Byrd-Bredbenner C, Abbot JM, Cussler E. Nutrient profile of
household food supplies of families with young children. J Am
Diet Assoc 2009;109:2057-62.
3. Beto JA, Nicholas M. So just what can I eat? Nutritional care in
patients with diabetes mellitus and chronic kidney disease.
Nephrol Nurs J 2009;36:497-504; quiz 505.
Images.google.com
4. United States Department of Agriculture Agricultural Research
Service. USDA National Nutrient Database for Standard
Watermarked Produce:
Reference, Release 20 [Data file]. Retrieved from http://
Broccoli: http://www.topnews.in/health/files/
www.nal.usda.gov/fnic/foodcomp/Data/SR20/nutrlist/
Broccoli.jpg
sr20a205.pdf
Carrot: http:/corporatewellnessprogram.
recesswellness.com
Strawberries: www.images.google.com
Eggplant: images.google.com
Tomato: images.google.com
For more information:
www.diabetes.org
www.acc-tv.com
Organization
The Four Amigas
More Value for the Way You Live
The Role of
Choosing Fruits and
About Us
Tell customers about your company or organization. Include a brief
Portion Control
description of your employees, the products or services you provide, and
your company’s goal or mission statement.
Change the picture to one of your own, such as a picture of your CEO, a
major product, or your company headquarters.
Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diem
nonummy nibh euismod tincidunt ut lacreet dolore magna aliguam erat
volutpat. Ut wisis enim ad minim veniam, quis nostrud exerci tution
ullamcorper suscipit lobortis nisl ut aliquip ex ea commodo consequat.
Lorem ipsum dolor sit amet, consectetuer adipiscing elit, sed diem
nonummy nibh euismod tincidunt ut lacreet dolore magna aliguam erat
volutpat. Ut wisis enim ad minim veniam, quis nostrud exerci tution
ullamcorper suscipit lobortis nisl ut aliquip ex ea commodo consequat.
Eat a variety of fruits and veggies. Try to eat all of
Fresh, Ripe Avocados!
On Sale for 67¢!
Home | About Us | Contact Us
Caption describing picture or
graphic.
Organization
The Four Amigas
More Value for the Way You Live
The Role of
Choosing Fruits and
Portion Control
Contact Us
Heading
Tell your customers how to contact you and where your company is
located. Insert a map and type directions to your company. Include your
phone number, fax number, and e-mail address.
Change the picture to one of your own, such as a map of your location.
Type your street address or the
Eat a variety of fruits and veggies. Try to eat all of the colors!
Company or Organization Name
For more recipes using your favorite fruits and veggies,
Click HERE
And Get Cookin’!
Fresh, Ripe Avocados!
On Sale for 67¢!
At your local Kroger
Now through March 31st
Home | About Us | Contact Us
name of your neighborhood.