10805 Main St. Huntley, IL 60142

National Nutrition Month

10 Health Tips

Fresh fruits and vegetables are a great quick food choice since they are loaded with important nutrients.   

Test your knowledge of the nutritional benefits of fruits and vegetables

True or False: Eating cabbage can help reduce the risk of some cancers.

  • TRUE: The National Institute of Health recommends eating cabbage, as well as other cruciferous vegetables such as broccoli, cauliflower and kale to reduce the risks of certain type of cancer.

True or False: A chili pepper has more vitamin C than an orange.

  • TRUE: One fresh chili pepper contains almost 40 percent more vitamin c than an orange.

True or False: Calcium cannot be found in vegetables.

  • FALSE: Broccoli, bok choy, and dark leafy greens (kale, mustard, and turnip greens) are all good sources of calcium.

True or False: Fresh fruits and vegetables contain almost no sodium.

  • TRUE: Almost all fresh fruits and vegetables are naturally low in sodium.

True or False: The amount of water used in cooking vegetables won’t affect their nutritional content.

  • FALSE: When cooking vegetables, use as little water as possible to avoid losing nutrients in the cooking liquid.

True or False: The deeper the color of the vegetable, the more beta-carotene it contains.

  • TRUE: The more beta-carotene in a food, the richer its yellow, orange, or green color.  Eating foods rich in beta-carotene may reduce the risk of some forms of cancer.

True or False: Fresh fruits and vegetables are composed mostly of water.

  • TRUE: An average apple is 85 percent water plus vitamins, minerals, and complex carbohydrates.


Shop for produce and other perishables once or twice a week so you have enough to get you through the week.   Keep fruits and vegetables on hand for low-fat, low-calorie snack options.


Fruit and Veggie Recipes:

Apple and Peanut Butter Dip

Sometimes you want something sweet.  This is the perfect dish for that moment.  It’s not only sweet but it also has protein and fiber.


  • 2/3 cup low-fat vanilla Greek yogurt
  • ¼ cup powdered peanut butter
  • 1 apple

Mix the yogurt and peanut butter powder together.  Serve with the sliced apple

Zucchini Pizza Bites


  • 1 medium zucchini sliced
  • ½ cup marinara sauce
  • ½ cup shredded mozzarella
  • ½ tsp Italian seasoning

Preheat the oven to 450.  Line a baking sheet with parchment paper.  Slice the zucchini in to ¼ inch slices.  Place onto the prepared baking sheet.  Evenly distribute the marinara sauce and mozzarella on top of each zucchini slice, and then sprinkle on the Italian seasoning.  Cook for 5 minutes, or until the cheese becomes bubbly.

Contact: Jamie Patel at jamie.patel@nm.org