NFSC 465- Community Nutrition 
Community Nutrition Internship
Spring 2009

Fruit, Vegetables and Fiber 

1.	Fruits:

•	Provide the body with fiber, Vitamin A, Vitamin C, and Potassium.
•	When broken down into simple carbohydrates and other components.
•	Should be monitored with Type II Diabetes.
•	Food Sources:
•	Nutrient Dense Sources: apples, apricots, bananas, cantaloupe, grapefruit, kiwi, oranges (orange juice), papaya, peaches, pears, pineapple, and strawberries.
•	Moderately Dense Sources: Canned and frozen fruit.
•	Low Sources: Avocados, and Dried Fruit.

2.	Vegetables:

•	Provide the body with fiber, Vitamin A, Vitamin C, Folate, Potassium, Calcium and Magnesium.
•	Some vegetables contain leaner sources of protein.
o	Example: beans, legumes, and soy beans/ soy products
•	Food Sources:
o	Nutrient Dense Sources: Bean sprouts, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, cucumbers, eggplant, green beans, green peas, bell peppers, leafy greens (spinach, mustard, and collard greens), legumes, lettuce, mushrooms, summer/ winter squash, soy beans, and tomatoes. 
o	Moderately Dense Sources: Cavassa, corn, potatoes, sweet potatoes, and yams.
o	Poor Sources: French fries, olives, tempura vegetables.

3.	Benefits of Vegetarian Diets:

•	Increased consumption of fruits and vegetables.
•	Increased consumption of fiber.
•	Lower Calorie (Kcal) intake overall. 
•	Generally have leaner body composition. 
•	Important protein sources in vegetarian diet: eggs, dairy, beans, legumes, and soy products.
•	Fruits and vegetables are high in phytochemicals.
o	Phytochemicals definition: biologically active compounds of plants believed to confer resistance to disease on the eater. (I.e. most associated with cancer.)
•	Lifestyle often associated with other beneficial habits:
o	Reduced tobacco and alcohol use.
o	More physical fitness.
•	Shown to offer protection against common diseases:
1.	Obesity
2.	Diabetes
3.	Lower blood pressure: diet + lifestyles differences
4.	Less heart disease: lower consumptions of saturated fats, high blood cholesterol
5.	Fewer digestive disorders: b/c high fiber and vitamin intake.
6.	Lower risk of cancer: antioxidant, fewer carcinogens in fruits and vegetables, and fiber often flushes other carcinogens out of the body.
•	Deficiencies seen in Vegetarian diets: a multivitamin is recommended
o	B vitamins (especially B12)
o	Folate/ Folic Acid
o	Iron
* Effects growth in children with lack of adequate sources of above nutrients.
4.  Fiber

•	Helps strengthen your digestive tract. 
o	It is a bulky substance that moves through the G.I. tract resulting in strengthening it and keeping it healthy.
o	Provides regular movement.
•	There are two types: Soluble and insoluble fiber
•	Soluble is fermentable (causing gas) 
•	Insoluble is for bulking and not digestible- good for strengthening. 
•	Helps reduce cholesterol levels because of its bulky and has adhesive components. 
o	Then the cholesterol is eliminated with your feces. 
•	Helps prevents Cardiovascular Disease.
•	Food Sources: Beans, legumes, fruits, veggies, and whole grains
•	It is also available in supplemental form; but it is always best to when it’s provided by food. 
•	Make sure to drink adequate water to help with movement and to prevent from dehydration
•	Recommendations: 25 to 35 grams daily 
o	When starting out increase your intake slow to prevent form GI discomfort. 

Recipe (demo/ sample): 
Bruschetta:

Demonstrates:
1. Use of vegetables and high fiber grain in low fat, vitamin rich recipe. (Yum!)

Ingredients:

•	15 oz can Italian stewed tomatoes (with basil and oregano) 
•	3 cloves garlic, minced
•	2 tsp. olive oil
•	Salt and pepper to taste

1.	Drain can of stewed tomatoes and chop on a cutting board.
2.	Combine together tomatoes, garlic, oil and salt & pepper in bowl and stir.

 Serve with crackers or toasted, sliced bread.

Developed by: Lindsey Sherwin and Lacey Pettigrew