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Last week’s YOUR PRODUCE MAN’S PRODUCE PUZZZZLE still dealt with apples: What was the first apple variety to be exported from the United States? This apple happened to be Benjamin Franklin's favorite apple. In 1758, Franklin shipped several barrels of this apple to England's Queen Victoria, thus becoming the first apple exported from the U.S. Whenever Franklin traveled to Europe, he always made sure he had a good stock of this apple. Queen Victoria loved these apples so much, that she exempted this apple variety from taxation. It's an excellent eating apple, but also great in cooking. It is very crisp and has a true sweet-tart flavor. And it's green. Have you guessed yet? It’s the...Newtown Pippin. This week's YOUR PRODUCE MAN’S PRODUCE PUZZZZLE still deals with apples: Most apple varieties have white blossoms. This one has pink blossoms? What apple is it? See next week's "Fresh Tips" for the answer
By including a mix of colors in your low-fat diet, you can help maintain:
• A healthy heart
• Memory function
• Vision health
• Strong bones and teeth
• Healthy weight level
• A lower risk of cancer

SUPER SIZE YOUR 5-A-DAY (Monday, Nov. 29): All this week, we’re taking a look at Super Sizing your fresh fruits and vegetables. Usually, when we think of “Super Sizing,” we think of the largest french fries, the largest soda. There is even a movie out called, “Super Size Me.” It’s the tale of a man who did nothing but super size his meals at fast food restaurants. The movie was a tongue-in-cheek look at the physical costs of America’s hunger for super sizing fast food. Recent reports show that over 1/3 of American kids and adolescents are either obese or overweight. A full 2 of every 3 adults are overweight or obese. Overweight and obesity are associated with many chronic diseases, such as heart disease, cancer, type-2 diabetes, stroke, arthritis, breathing problems and psychological disorders. Choosing healthier fruits and vegetables in your diet, and super sizing your portions of them, adding exercise regularly. Those three things will make a difference in your health. To give you some thoughts and ideas about healthier eating, all this week, we will be showing you some easy ways to Super Size your fresh fruits and vegetables. While modern science has discovered many impressive health advances, nothing even comes close to the health-promoting, disease-fighting benefits of fruits and vegetables. And if you think of fruits and vegetables as colors, have as many different colors every day. It is a central part of good nutrition. Why is it so important to get a colorful variety of fruits and vegetables into your diet every day? Because colorful fruits and vegetables provide the widest range of vitamins, minerals, fiber and anti-oxidant phytochemicals that your body needs to stay healthy, energetic, and help maintain a healthy weight. Eating a variety of fruits and vegetables adds a powerhouse of nutrients and phytochemicals…without adding fat or a lot of calories. Many of the phytochemicals and other compounds that make fruits and vegetables so good for us, also give them their color. The red is lycopene. Purple is anthocyanin. It’s important to sample the complete color spectrum every day to get the full health-promoting benefits of fruits and vegetables. Your dinner plate should look like a box of Crayola crayons. Think of a rainbow on your plate. Lorelei DiSogra, Ed.D., R.D., director of the 5 A Day Program at NCI, tells us, "Children ages two to six should eat 5 servings of fruits and vegetables a day for good health; children over age six, active women, and teens should eat 7; and active teen boys and men should eat 9." “Over 70% of American adults and children are still not eating enough. Colorful fruits and vegetables provide essential vitamins, minerals, fiber, and several hundred unique disease-fighting phytochemicals that work together," DiSogra says. "Only fruits and vegetables, not pills or supplements, provides all of these health benefits. Overweight Americans could replace higher-calorie foods with fruits and vegetables. The high water and fiber content of fruits and vegetables will help keep them well-satisfied on fewer calories."

       Red-hot and Healthy
with red fruits and vegetables. The specific phytochemicals in this group have health-promoting properties including lycopene and anthocyanins.		      Go Green, Go Healthy
with the Green fruits and vegetables. They contain varying amounts of potent phytochemicals such as lutein and indoles, which interest researchers because of their potential antioxidant, health-promoting benefits.		      Beat the Effects of Aging
with the Blue/purple fruits and vegetables. They contain varying amounts of health-promoting phytochemicals such as anthocyanins and phenolics, currently being studied for their antioxidant and anti-aging benefits
     Powerful Antioxidants
with Orange and yellow fruits and vegetables. They contain varying amounts of antioxidants such as vitamin C as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying for their health-promoting potential.		      Wellness with white, tan, and brown fruits and vegetables. They contain varying amounts of phytochemicals of interest to scientists, including allicin, found in onions.

 

HERE THEY ARE: THE SWEET 16 WAYS TO GET YOUR 5-A-DAY
YOU’LL BE AMAZED HOW SIMPLE IT REALLY IS

  1. Eat an extra side dish of cooked vegetables with your dinner.
  2. Fill half of your plate with vegetables first, and then add the other foods.
  3. Add fresh fruit and vegetables to foods you already eat — like berries and bananas to yogurt and cereal; vegetables to pasta and pizza; and lettuce, tomato and onion to sandwiches.
  4. Keep fruits and vegetables visible and easily accessible — for instance, store cut and cleaned produce at eye-level in the refrigerator.
  5. There are so many choices when selecting fruits and vegetables. Try something new that helps you get some of your 5 A Day.
  6. Use a microwave to quickly “zap” vegetables and retain their nutrients.
  7. Fruits and vegetables taste great and give you energy. Eating 5 or more servings of fruits and vegetables a day keeps you pepped up for your day.
  8. Fruit juice, flavored vinegars, or herbs make low-fat salad dressings flavorful without adding fat or salt.
  9. Want to know a shortcut to measuring a 5 A Day serving size? Generally, a fruit and vegetable serving is about the size of your fist. A serving of leafy greens, larger than your fist; a serving of dried fruit is smaller than your fist.
  10. You can get your 5 A Day in many ways because fruits and vegetables come fresh, frozen, canned, dried, and as 100% juice.
  11. Eating 5 A Day is quick and easy. A serving can be a medium-size piece of fruit, a 6 oz. glass of 100% fruit or vegetable juice, ½ cup fresh, frozen, or canned fruit (in 100 percent juice) or vegetables, 1 cup of raw leafy vegetables, ½ cup cooked dry peas or beans, or ¼ cup dried fruit.
  12. Sometimes you can eat some of your 5 A Day in its own container. Kiwifruit comes with its own serving cup and cantaloupe comes with its own serving bowl. Just cut them in half through the middle and scoop out each half with a spoon.
  13. Wash fruits and vegetables thoroughly in water. Do not use detergent.
  14. Fruits and vegetables are nature’s Original Fast Food. A box of raisins, some grapes, carrot sticks, or some red and green pepper sticks makes quick 5 A Day snacks.
  15. Not sure how to eat 5 A Day? Start the day with 100% fruit or vegetable juice. Slice bananas or strawberries on top of your cereal. Have a salad with lunch, and an apple for an afternoon snack. Include some microwaved or steamed vegetables with dinner and you’ve had 5 A Day.
  16. Microwaving fruits and vegetables is fast and fun. Heat up some frozen vegetables or potatoes as a quick way to your 5 A Day.

 

WHAT’S A SERVING
HOW BIG, HOW MANY

The USDA Food Guide Pyramid recommends 5-9 servings of fruits and vegetables every day. And getting 5 to 9 servings is easier than you may think. A serving size is:

One medium-size fruit

1/2 cup raw, cooked, frozen or canned fruits (in 100% juice) or vegetables

3/4 cup (6 oz.) 100% fruit or vegetable juice

1/2 cup cooked, canned or frozen legumes (beans and peas)

1 cup raw, leafy vegetables

1/4 cup dried fruit

Wondering how many servings you really need each day?

Children (2-6 yrs.), women, and others who typically need about 1,600 calories to reach or maintain a healthy weight:
5 servings – 2 fruits, 3 vegetables

Older children, teen girls, active women, and most men who typically need about 2,200 calories to reach or maintain a healthy weight:
7 servings – 3 fruits, 4 vegetables

Teen boys and active men, who typically need about 2,800 calories to reach or maintain a healthy weight:
9 servings – 4 fruits, 5 vegetables
Add just a few colorful vegetables to your lettuce and you have just
Super Sized your Salad

SUPER SIZE YOUR SALAD (Tuesday, Nov. 30): The first step in changing your lifestyle is to remember the simple words of Winston Churchill. He was born this date, 1874 and became the Prime Minister of England during its darkest hours of World War II. When he spoke at a graduation commencement ceremony, he spoke these words and sat back down: “Never. Never. Never…give up.” When you need to make a change in your eating habits, remember Winston Churchill’s five words. All this week, we are looking at Super Sizing your fresh fruits and vegetables. Today, we begin with salads. Many of us have learned to love salads, but you can take a small 1 serving green salad and simply add some color to it making it a 2 or 3 serving salad. Simply add some of the following items:

  • Sliced Cucumbers
  • Sliced Zucchini Squash,
  • Strips of Red Bell Peppers
  • Strips of Green Bell Peppers
  • Sliced Carrots
  • Sliced Radishes
  • Sliced Mushrooms
  • Chopped Green Onions
  • Mandarin Sections

There you go. You now have a Super Sized salad. Easier than you think, huh?

SUPER SIZE YOUR PASTA (Wednesday, Dec. 1): Pasta with Tomato Sauce is one serving. That’s right, tomato sauce is indeed a serving. Now add some:

  • Sliced Zucchini
  • Bite-size Broccoli florets
  • Halved Cherry Tomatoes or Grape Tomatoes

There you go. You have just Super Sized your Pasta into 2 servings.

Add just a few colorful vegetables to your lettuce and you have just
Super Sized your Salad

SUPER SIZE YOUR FRUIT (Thursday, Dec. 2): Brittany Spears turns 23 today. She has a super sized wardrobe budget. Well, this week, we are Super Sizing our servings of fresh fruits and vegetables. Want a fruit snack? Maybe some apple slices? That’s great. You’ve just eaten one serving. Well, can we Super Size your fruit? You bet. Let’s take that apple and cut it into small cubes. Now, let’s add some:

  • Grapes, cut in half.
  • Sliced Celery
  • Chopped walnuts or Pecans
  • Pineapple Chunks and Marshmellows

Add some dressing, and you have just made a Waldorf Salad. You have just Super Sized your fruit snack. Have a bowl full for 2 – 3 servings, instead of just the one if you ate the apple by itself.

Super Size your Baked Potato

SUPER SIZE YOUR SPUD (Friday, Dec. 3): Happy Birthday Andy Williams. Today, he turns 74, and today, he is celebrating by performing in an unforgettable Super Sized Christmas show in Branson, MO. Andy Williams knows how to put on a Super Sized performance. He’s been one of the best in the business for decades. Well, how can you take a lowly potato, a spud, one serving, and Super Size it? Quite easier than you think. Add some:

  • Bite-sized Broccoli floretts
  • Salsa
  • Chopped Green Onions

You have just Super Sized your one serving spud into two servings.

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