***DISCOVER AND EXPLORE DIVERSE WAYS TO IMPLEMENT FABULOUS FRUITS AND VERSATILE VEGETABLES

FRUITS

There are so many statements and questions that are attached to the subject of why you should eat 5 to 9 daily servings of fruits and vegetables. You know what they are. Stop pondering and do what this known ad says, “Just do it.”  Start implementing these life-changing gems in your daily food plans to reap the benefits of your healthy lifestyle that will prevent at risk diseases at the onset.

Let me remind you and give you the known reasons to begin.

Fruits taste great and they’re bright and colorful, easy to find and easy to prepare and eat.

There are so many to choose from. Fruits are available in many different forms – fresh, frozen, canned, dried and as a juice.  All are good ways to get the recommended 2 to 4 servings of fruit’s a day based on your sex and age group.

Let me recommend some ways you can eat fruits throughout the day

• At breakfast, top your cereal with bananas or peaches; add blueberries to pancakes; drink 100% orange juice or grapefruit. If you are watching your weight add it to your protein smoothie or shake.

• At Lunch, pack an apple, banana, grapes, berries tangerine or whatever fruit you love.
• You could even chose something from t he salad bar at work, or order from the restaurant when you eat out Another alternative, is to buy convenient individual containers that children just love and they they are fun to take a long with you.

• At dinner, add any of these: dried cranberry, raisins, crushed pineapple, to coleslaw; add mandarin or orange slices to tossed salad, have a fruit for a dessert.

• For Snacks, spread peanut butter on apple slices or celery sticks; have a frozen juice bar (100% juice); top frozen yogurt with berries or slices of kiwi fruit: snack on the recommended serving on some dried fruit.

VEGETABLES

Summer is just around the corner in the blinking of an eye. Summer would not be summer for some of us, if there weren’t fresh produce or the summer vegetable gardens.
I’m able to garden throughout the year since moving to the Sunshine State. Oh! It is glorious. Some of you who live in the north are looking forward to start your seeds germinations - gathering the potting soil, trays, seeds, and plant light, to start the process for your plants; so you can plant them in your garden as soon as the frost is over in late spring. They will have a good start when summer comes.

With vegetables, you and your family are getting delicious food, and many of the nutrients your body needs for good health such as vitamins, minerals and dietary fiber.
Like fruits, vegetables are available not only fresh, but frozen, canned, dried, and as a juice. You can eat them raw, steamed, boiled, stir-fried, grilled, microwaved, or baked.
Plan to eat 3 to 5 servings of vegetables every day based on your needs. (See guides at end of article). Here are some examples you can use to fit in vegetables to make them even more flavorful and to help you eat the number of servings you need.

Examples to Jazz up your vegetables:

Spice It Up!

• Top corn or black beans with salsa or a dash of hot sauce.

• Add garlic and herbs to mashed potatoes.

• Add a dash of nutmeg and seasoning herbs to spinach dishes.

Slice it!

• Add cooked, chopped onions to cooked peas.
• Add sliced vegetables to meatloaf, stews, or scrambled eggs

• Make a grated carrot or cabbage slaw and add dried raisins or cranberries to it.

Mix it!

• Cook zucchini and stewed tomatoes together.

• Mix green beans, Italian dressings, and almonds together.

 

• Stir-fry broccoli with chicken or beef

Zap It!

• Microwave broccoli and sprinkle on Parmesan cheese

• Microwave a sweet potato with ground cloves or cinnamon on top.

 

• Heat frozen mixed vegetables to use as a last-minute side dish.

FRUITS AND VEGETABLES SERVINGS GUIDE BASED ON SEX AND AGE GROUP

How many fruits and vegetables do you need each day?
Are you getting 5 to 9 servings a day?
                                                                                       Number of recommended
                                          Approximate                                daily servings
Calories needed                                                    
Sex/Age Groups                 each day                                    Fruits                Vegetables

Children ages 2 to 6, women,
Some older adults                   1,600                                    2                                    3

 

Older Children, teen girls,      2,200                                     3                                    4
active women, most men                                                                                                                                                                                                                                                       

Teen boys and active men       2,800                                     4                                    5

What counts as a Serving?

Fruits                                                              Vegetables

½ cup fruit                                                      ½ cup chopped vegetables
1 medium piece of fruit                                  1-cup raw leafy vegetables
½ grapefruit                                                         (small salad)                                              
¼ small cantaloupe                                          6-8 carrot sticks (3” long)
¼ cup dried fruit                                             1 medium potato
½ cup berries                                                   ½ cup cooked or canned dry
One dozen grapes  (12each)                             beans or peas
¾ cup fruit juice (100% juice)             ¾ cup vegetable juice 

Note:  These recommendations are based on the Dietary Guidelines for Americans

The Dietary Guidelines offer sound advice that will help to promote your health and reduce your risk for chronic diseases such as heart disease, certain cancers, diabetes, stroke, and osteoporosis. The 10 Guidelines are grouped into the ABC’s of Nutrition:

A: Aim for fitness

• Aim for a healthy weight
• Be physically active each day

B:  Build a healthy base

• Let the Pyramid guide your food choices
• Choose a variety of grains daily especially whole grains.
• Chose a variety of fruits and vegetables daily
• Keep food safe to eat

C: Choose sensibly

• Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.
• Choose beverages and foods to moderate your intake of sugars.
  Choose and prepare foods with less salt.
  If you drink alcoholic beverages, do so in moderation.

The logo: Eat 5 A Day for better health is a program that encourages all Americans to eat 5 to 9 servings of fruits and vegetables a day for good health.

Look for the 5 A Day logo in the produce section of your grocery store and on packaged fruits and vegetables