With all the hustle and bustle of back to school and college, sporting events, practices, and games, and afterschool activities, we sometimes forget that eating healthy is still important for ourselves and our children.
Don’t skimp on the fruits and vegetables. Kids need fresh fruit (along with adults) for the vitamin rich nutrition they provide. Some benefits and vitamins you can obtain from vegetables are:
· Calcium: Calcium is essential for healthy bones and teeth. It is also needed for normal functioning of muscles, nerves and some glands.
· Fiber: Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.
· Folate: Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.
· Iron: Needed for healthy blood and normal functioning of all cells.
· Magnesium: Magnesium is necessary for healthy bones and is involved with more than 300 enzymes in your body! Inadequate levels may result in muscle cramps and high blood pressure.
· Potassium: Diets rich in potassium may help to maintain a healthy blood pressure.
· Sodium: Needed for normal cell function throughout the body. Most diets contain too much sodium which is associated with high blood pressure.
· Vitamin A: Keeps eyes and skin healthy and helps protect against infections.
· Vitamin C: Helps heal cuts and wounds and keeps teeth and gums healthy.
Fresh, Frozen, Canned, Dried and 100% Juice – All Forms Matter!
When it comes to good nutrition, all forms of fruits and vegetables matter—fresh, frozen, canned, dried and 100% juice. With 200+ options and a variety of convenient packaging to make fruits and vegetables easy to store and easy to serve, there’s bound to be something to please everyone! All forms of fruits and vegetables count toward your daily recommendation.
· Most frozen and canned foods are processed within hours of harvest, so their flavor and nutritional value are preserved.
· Studies show that recipes prepared with canned foods had similar nutritional values to those prepared with fresh or frozen ingredients.
· Canned foods are “cooked” prior to packaging, so they
· Frozen foods also require little preparation—washing
and slicing, for instance, is already done.
and slicing, for instance, is already done.
You may have heard that you should eat 5 servings of fruit and vegetables a day — which works out to a total of about 2½ cups. But experts actually recommend getting even more than that amount.
There are no limits on the quantities of tasty fruits and veggies you can enjoy — unless, of course, you load ’em up with butter or dressing, or deep-fry them! But many of us still find it hard to fit fruit and veggies into our meals.
Here are some ideas to help you get into the 5-a-day (or more!) habit:
1. Start with the first meal of the day. Plan to eat a serving or two of fruit with breakfast every day. Mix it up so you don’t get bored. Half a grapefruit, an apple, or a handful of berries on your cereal are all good choices. Orange juice counts too — but only if you drink 100% juice. (Limit juice to 1 or 2 servings a day). Continue this pattern by eating vegetables at lunch and at dinner.
2. Get extra energy from fruit or vegetable snacks. The carbohydrates in fruit and vegetables are great sources of energy. Combine them with a serving of protein — such as a piece of cheese, a cup of yogurt, or a tablespoon of peanut butter, and you get staying power too. Ants on a log, anyone?
3. Double up on fruit and veggie servings. Recommended servings of fruit and veggies can be small. Unlike other foods, it’s OK to double the serving size of fruit or vegetables. Serve yourself a 1-cup portion of broccoli or tomatoes instead of the standard serving of ½ cup.
4. Use fruit and vegetables as ingredients. Enjoy bread? Bake up a batch of zucchini bread and get your veggies along with your grains! Use applesauce instead of oil in your baked goods. Chop up veggies (peppers, carrots, celery) and toss them into your favorite chili recipe. If you don’t like vegetables much, sneak them into foods you do enjoy (like grating carrots into tomato sauce or, again, zucchini into bread). It’s a great way to get your veggies without having to taste them!
5. Try a new fruit, vegetable, or recipe each week. Our bodies like variety. So set a goal to try something different each week. You may find a new favorite. One good way to get variety is to eat the fruit and veggies that are in season in your area. They usually taste better than the bland fruit salad or shriveled apples you’re used to seeing in the cafeteria!