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Eat More Fruits & Veggies

Just the Facts
A Healthier You
Local Access To Produce
Recipe Box

Just the Facts

In the last decade, the rate of obesity has climbed nationwide to an all-time high. In Louisiana, obesity rates have increased by 45% in the last 10 years.

Eating right is important to your health and your family’s health. Eating right can reduce the risk for death or disability due to chronic diseases such as heart disease, certain cancers, diabetes, stroke, and osteoporosis.

According to the Department of Health and Human Services only 3 percent of all Americans meet four of the five recommendations for the intake of grains, fruits, vegetables, milk products, and meat and bean food groups. Only one-fourth of U.S. adults eat the recommended servings of fruits and vegetables each day.

Unfortunately, poor eating habits are usually established during childhood. And currently more than 60 percent of young people eat too much fat, and less than 20 percent eat the recommended servings of fruits and vegetables.

In Orleans Parish, according to the Behavioral Risk Factor Surveillance Survey, only 17% of adults and 29% of youth in Orleans parish consume the recommended 5 or more servings of fruits and vegetables per day. Meanwhile, based on BMI, nearly 3 out of every 5 adults in Orleans parish are overweight and more than 1 out of every 4 adults is obese.

A Healthier You

If you are at risk for chronic diseases due to extra weight or family medical history, talking through dietary changes with your family doctor is always recommended.

Eating right is important to your health and your family’s health. Eating right can reduce the risk for death or disability due to chronic diseases such as heart disease, certain cancers, diabetes, stroke, and osteoporosis. Eating right can give you more energy and make you feel better too!

Once you choose to work toward a healthier YOU remember, don’t try to change everything at once – Small Changes Change Everything! Whether you want to lose weight, lower cholesterol or blood pressure, feel better, or set a better example for your family, it’s good to set a realistic goal (once you reach it – you can always set another one).

Many people find it helpful to write down their goals, food intake and physical activity journal/diary. This approach helps you to recognize bad habits and record successes. Your nutritional goals should work towards incorporating the following elements:

• Eat at least five servings of fruits and vegetables per day
• Choose a diet that is low in saturated fat and cholesterol and moderate in total fat, salt and sugar
• Choose a variety of grains daily, especially whole grains
• Eat a wide variety of foods, including foods from every food group
• Balance the calories you eat with those you burn

Be sure to see the Dietary Guidelines for Americans-- this comprehensive guide will help you set goals in line with current national recommendations. Some small changes to start with are:

If you normally...then try this instead!
Use whole or 2% milk...Use fat free milk
Drink soda...Drink diet soda or 100% juice
Eat dessert...Eat fruit for dessert
Have second helpings...Put the food away as soon as you serve
Eat big portions...Eat off a smaller plate
Eat a lot of white bread or pasta...Go for a variety of whole-grain foods
Use butter...Try oils low in saturated fats
Eat fast food on the road...Pack fruits and vegetables for car rides
Eat red meat...Use lean cuts skinless chicken or turkey
Snack on chips and junk food...Keep fruits and veggies in the fridge
Skip breakfast...Try eating a healthy breakfast each day
Fry your food...Grill or roast your food instead

Local Access To Produce

In addition to your favorite grocery store and roadside stand, the Crescent City Farmers Markets have 2 locations in Orleans Parish:

• Saturday 8AM-Noon at 700 Magazine Street
• Tuesday 9AM-1PM at 200 Broadway (Uptown Square parking lot)

Good news! All of the Crescent City Farmers Markets now accept Louisiana Purchase/EBT cards. Both markets operate year round and offer a variety of seasonal fruits and vegetables. Each market has a Market Manager at the Welcome Booth to answer your questions.

For Crescent City Farmers Market  information, call 504-861-5898.

Tips for Buying and Using Fruits and Vegetables

• When you do your grocery shopping be sure to buy a variety of fresh, frozen, dried and canned vegetables so that you have a plenty of choices and don’t run out.
• Use the fruits and vegetables that go bad easily first. Save the hardier types (or canned and frozen) for later in the week.

Recipe Box

Sometimes changing your eating habits means changing the way you cook. Steps has found some family favorites with small changes made to create a healthier version.

Take a look at these recipes and you'll find that even comfort foods like macaroni and cheese can have a healthier side when made with 1% milk instead of whole milk.

Make the small changes that change everything!