Fast Facts Phytochemicals ("FIGHT-O-CHEMICALS") are natural substances produced by plants that help fight to protect our health. phytochemicals found in fruits and vegetables. Bell peppers are usually sold green, but they can also be red, purple or yellow. Most of the nutrients in a potato reside just below the skin layer. It is recommended that you eat five servings of fruit or vegetables a day. A serving equals one-half cup. Tomatoe Facts! Tomatoes arrived in Italy in around 1550 and England late in the 18th century. Three countries where the tomato is most prized are: India, Italy and the USA. Lemons contain more sugar than strawberries The onion is named after a Latin word meaning large pearl Ice Cream Is Chinese Food! When the famous explorer Marco Polo returned to his homeland of Italy, from China in 1295, he brought back a recipe (among other things). The recipe, was a Chinese recipe for a desert called "Milk Ice." However, Europeans substituted cream for the milk, and voila..."Ice Cream." Ice cream has been a hit ever since! Vitamin A is known to prevent "night blindness," and carrots are loaded with Vitamin A. So, why not load-up today! Cream is lighter than milk Sometimes Frozen Fruits And Vegetables Are More Nutritious Than Fresh! The longer that fruits or vegetables sit around waiting to be sold or eaten, the more nutrients they lose. But fruits and vegetables grown for freezing are usually frozen right after they're picked. Therefore, they have less time to lose their nutrients. Have A Tomato With Your Burger When a source of Vitamin C (orange, lemon, grapefruit, strawberry, tomato, potato, etc.) is eaten with meat or cooked dry beans, the body makes better use of the iron in the protein food. The Average Person Eats Almost 1500 Pounds Of Food A Year! On average, that can be thought of as 150 pounds of meat, 290 pounds of milk and cream, 35 pounds of eggs, 48 pounds of chicken, 68 pounds of bread, 125 pounds of potatoes, and 80 pounds of fruit. That should be enough to fill your stom The Essential 6 Nutrient Groups WATER Transports other nutrients to cells, carries wastes away, aids digestion and more. It makes up more than half your weight. SOURCES: water; juices and other beverages; soups and many "solid" foods (fruits, vegetables, breads, etc.). MINERALS Build bones, teeth, blood, and help the body use energy. Especially important to young people: CALCIUM: found is the milk/dairy group and in some green vegetables. IRON: found in lver, kidney and lean meats, shellfish, dried beans and peas, dark green leafy vegetables (spinach, etc.), egg yolks and dried fruits. PROTEINS Build and repair cells, fight infection, and make blood strong. These body builders are made up of amino acids. ("Complete" proteins have all 8 amino acids that the human body needs.) SOURCES OF COMPLETE PROTEINS: fish, meat, chicken, eggs, milk, and soy beans. SOURCES OF INCOMPLETE PROTEINS: dried beans, lentils and peas, nuts, breads, noodles, grains and cereals. Foods missing different amino acids can sometimes be combined to provide the amino acids for a complete protein. VITAMINS Help the body use food and work properly. They're found in all foods from the 4 food groups. ESPECIALLY GOOD SOURCES: carrots, spinach, broccoli, green peppers, leaf lettuce, cantaloupe, citrus fruits, tomatoes, potatoes, whole and enriched grains, milk products, fish, meat, and poultry. CARBOHYDRATES Provide energy (calories) for muscles, nerves, and the brain. "Complex" carbohydrate foods provide calories and other nutrients. (An added plus - they're also sources of fibre, essential for digestion and the prevention of some disseases.) "Simple" carbohydrate foods provide calories, but not much else. (That's why they're often called "empty calories.") SOURCES OF COMPLEX CARBOHYDRATE: ("starches"): breads, noodles, grains, cereals, potatoes, nuts, seeds, dried beans, lentils and peas, vegetables, and some fruits. SOURCES OF SIMPLE CARBOHYDRATES: table sugar, powdered sugar, brown sugar and "natural" sugars in honey, corn, and some fruits. FAT Provides energy and "fatty acids," and helps digestion. Too much fat can be harmful. SOURCES: vegetable oils, margarine, butter (and foods fried in them); whole milk, cream, most cheeses; meats, poultry (with skin), eggs; chocolate, avacadoes, peanut butter, and nuts. Average Daily Calorie Requirements(Diet Chart) AGE CALORIES   MALE FEMALE 1-3 1300 1300 4-6 1700 1700 7-10 2400 2400 11-14 2700 2200 15-18 2800 2100 19-22 2900 2100 23-50 2700 2000 51-? 2400 1800