Eat The Food Your Body Needs

Elisa S. Zied, M.S., R.D., C.D.N.

We all know fruits and vegetables are nutritious and an important part of your diet. They contain with vitamins, minerals, fiber and other substances that can benefit health and possibly prevent disease.

If they're so great, why aren't we eating them? A recent survey¹ reveals that only 23 percent of Americans consume the recommended five to nine daily servings.

Unfortunately, kids are following our example. Ninety-one percent of 6- to 11-year-olds aren't eating enough fruits and vegetables and average only 2.5 servings each day².

To see how your family fares, keep track of your fruit and vegetable intake for three days. According to the U.S. Department of Agriculture's Food Guide Pyramid³, one fruit serving is a medium apple, banana or orange, 1/2 cup chopped, cooked or canned fruit, or 3/4 cup fruit juice; one vegetable serving is 1/2 cup cooked or 1 cup raw leafy vegetables, 1/2 cup other vegetables, cooked or chopped raw, or 3/4 cup vegetable juice.

If your family is falling short, here are some tips to help you ease your way to no fewer than 5 and hopefully 10 servings per day:

1. Make a healthy start.
• Top ready-to-eat cold cereals, waffles or pancakes with bananas or fresh seasonal berries.
• Add raisins, bananas, dried cranberries, or applesauce to oatmeal and other hot cereals.
• Make scrambled eggs or fill an omelet with tomatoes, onions, peppers or scallions.
2. Color your meals with two or three different colors of fruits and veggies.
• Toss a salad with a variety of raw, deep colored vegetables like red and green peppers and red onion.
• Use celery, carrots and onions to add crunch to tuna, egg and chicken salads.
• Add vegetables to soups and pasta sauces.
• Make homemade pizza and have your kids top it with pineapple, eggplant, mushrooms, peppers, onions or tomato.
3. Snack smart.
• Make a fresh fruit salad with your kids' favorite picks.
• Keep a bowl filled with apples, pears, peaches, plums and other ready-to-eat fruits.
• Cut up raw carrots, cucumbers, broccoli and celery and serve with low-fat dip or reduced-fat dressing.
• Other healthy on-the-go snacks include baked tortilla chips with salsa, peanut butter on green apple slices or celery sticks, and low-fat yogurt topped with peaches or berries.
• Make regular or sugar-free gelatin with fresh or canned fruit.
• Use dried and fresh fruits or vegetables when you bake. Add cherries or raisins to cookies, bananas, blueberries, raspberries or zucchini to muffins or breads, and carrots to cake.
4. Make a plan. For emergencies or when time is short, stock up on ...
• unsweetened apple sauce
• dried fruit
• canned fruit packed in water or its own juices
• canned low sodium vegetables
• frozen fruit with no sugar added
• frozen vegetables with little added sodium

Sources:

1. American Journal of Public Health 2000;90:777-781.
2. U.S. Department of Agriculture's 1994 and 1995 Continuing Survey of Food Intakes of Individuals
3. U.S. Department of Agriculture and the U.S. Department of Health and Human Services Food Guide Pyramid