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Start By:

  • Fill up half of your plate with colorful fruits and vegetables.  Fruits and vegetables are full of fiber & packed with vitamins to keep you full and feeling your best. 

  • Choose fresh, frozen, or canned fruits and vegetables.  All forms count & are packed with flavor and nutrition.

  • Snack on frozen fruit! Peel bananas or grapes for a refreshing snack.

  • Visit your farmer’s market!  Buying local produce is less expensive, fresher, and full of flavor.

  • Get Moving! Make physical activity part of your daily routine—take the stairs or park farther away. Choose activities you enjoy doing. Take a walk in a park or your neighborhood, throw a Frisbee, jump rope, or ride a bike. 

  • Don’t forget to sip smarter. Choose water instead of sugary drinks!


  1. Fills you up! Whole fruits  keep you full longer so you don’t get as hungry between meals.
  2. Promotes healthy hair, skin, and eyes! Vitamins in fruit  and veggies help with hair, skin and eye health.
  3. Stay healthy! Eating fruits and vegetables may help prevent heart disease, type 2 diabetes and cancer.
  4. Lowers cholesterol! The fiber in fruits and vegetables help to lower cholesterol and help digestion.
  5. Great Value! Fruits and vegetables are low in cost, fat, calories and sodium.
Serves: 4
Serving Size: 1 1/2 cups

Nutrition Facts:
Calories: 230                               Sodium: 20mg    
Total Carbohydrate: 18g              Vitamin A: 30%    
Fiber: 5g                                      Vitamin C: 70%
Sugars: 11g                                 Calcium: 8%
Protein: 6g                                   Iron: 10%
Total Fat: 17g                              Cholesterol: 0mg   
Saturated Fat: 2g                        Trans Fat: 0g  
More recipes at!
Download the full PDF version of this newsletter  HERE!
USDA’s Supplemental Nutrition Assistance Program.(SNAP). SNAP provides nutrition assistance to people with low income.

To find out more, go to or contact 1-800-342-3009.
Funded by USDA. This institution is an equal opportunity employer.
USDA es un proveedor y empleador que ofrece oportunidad igual para todos.
This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP)

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