Five a day!Presented by Birgit Humpert

KSC Dietetic Intern 2012/2013

Today we will identify serving sizes of fruits and

vegetables. discuss local, seasonal and organic

choices. learn about buying and storing

vegetables. discuss the link between seasonal

allergies and fruits and vegetables. list ways to achieve “5 a day”.

All the colors!

5 reasons to get 5 portions:

They are a good source of vitamins and minerals.

They are a good source of phytochemicals.

They are an excellent source of fiber. They can help reduce the risk of heart

disease, stroke, and some cancers. They are low in fat and calories.

1 serving of fruit =

1 serving of vegetables =

Superfruits?

OrganicLocal

Seasonal

12 Most Contaminated

Peaches Apples Sweet Bell Peppers Celery Nectarines Strawberries Cherries Pears Grapes (Imported) Spinach Lettuce Potatoes

12 Least Contaminated

Avocado Onion Sweet Corn (Frozen) Pineapples Mango Asparagus Sweet Peas (Frozen) Kiwi Fruit Bananas Cabbage Broccoli Papaya

Environmental Working Group 2012

Pollen-Food-Allergies The body reacts to components

in food and vegetables that are related to pollen.

Most common food allergy in adults.

Develops in 1/3 of individuals with seasonal allergies.

Examples of Cross Reactions

Allergy trigger Food

Ragweed bananas, cucumber, melon

Birch peach, apple, pear, carrots, almonds

Alder almonds, apples, celery

Grass Pollen melon, tomato, orange

Mugwort carrots, celery

Latex Banana, kiwi, papaya

How to reach your goal?

Start in the morning Fruits and vegetables as snacks Double up on your servings Use fruits and vegetables as

ingredients Try something new Be prepared