Please Pass the Produce
By: Connie Evers, MS, RD
When it comes to good health, Produce Delivers Instead of always thinking about nutrition in terms of “eat less,” you may be relieved to know that you and your family should eat more of something, namely fresh fruits and vegetables.
When it comes to good health, Produce Delivers Instead of always thinking about nutrition in terms of “eat less,” you may be relieved to know that you and your family should eat more of something, namely fresh fruits and vegetables.
If you are still thinking of produce in terms of five daily servings, the MyPyramid food guide makes it clear that “5-A-Day” is just a start. The advice is now individualized based on age, gender and activity with recommended servings ranging from 1½ to 2½ cups (3-5 servings) of fruit and 1½ to 4 cups (3-8 servings) of vegetables each day.
Why the increase? Fruits and vegetables are packed with nutrients such as vitamins A and C, folate, potassium, fiber and more! Rich in antioxidants and health-promoting plant substances termed phytochemicals, fruits and vegetables strengthen the immune system and contribute to good health in countless ways. A diet abundant in fruits and vegetables contributes to a healthy heart, lower blood pressure and a decreased risk of many types of cancer.
Kids who pack in a lot of produce are also less likely to struggle with obesity. In a study of 8- to 10-year-old African-American girls, researchers at the Children’s Nutrition Research Center at the Baylor College of Medicine found that eating more vegetables was linked with a healthy body weight.
Since three out of four Americans don’t eat even 5 servings of fruits and vegetables, it’s clear we have a ways to go. Here are a few easy tips to get your family started on the path to more produce:
• Begin each day with a serving of fresh fruit, side of veggies or a glass of 100% fruit juice at breakfast.
• Catch kids when they are hungry, which is often right after school or sports practice. Offer cut-up fruits and vegetables such as carrot chips, grape tomatoes, broccoli and cauliflower florets, pear slices, pineapple chunks or apple slices with dip.
• Pack plenty of produce into “make your own” sandwich night. In addition to lean meat and cheese slices, set out a variety of healthful toppings such as fresh spinach, tomato slices, sweet onion slices, avocado and sliced olives.
• Add extra vegetables to your child’s favorite soups, stews and other mixed dishes such as lasagna or pizza. You can even sneak in nutrient-rich fresh greens such as kale or spinach.
• Fresh packaged salads are a convenient and nutritious choice that goes with nearly every meal. For variety, add chicken or salmon, light Caesar dressing, and serve in a wrap or stuff in a pita.
To find your recommended servings of fruits and vegetables, visit MyPyramid.gov.
Go ahead and play with your food!
Many kids exhibit picky eating behaviors at times, especially when it comes to embracing new fruits and vegetables. But when you involve kids in selecting, preparing and eating produce in creative ways, it adds up to FUN. Instead of telling them about nutrition, try selling them on the great taste, fun colors and varied textures of produce.
Edible Artwork
• Encourage kids to “make faces” with their food by arranging cut fruit and berries on waffles, pancakes or open faced peanut butter sandwiches. Using vegetables such as grated carrots, grape tomatoes, broccoli florets and sweet onion slices, create veggie faces on open-faced burritos, sandwiches or mini-pizzas.
• Arrange cut-up fruits or vegetables on a platter using creative designs and patterns.
• Check out books on garnishing from the library and learn how to make fruit fans, radish mice, tomato peel roses, apple birds, pear bunnies and more!
Dip it!
Kids will often try new fruits and vegetables if they have fun dipping sauces to accompany them. Yogurt, flavored low-fat cream cheese or a light caramel dip pair well with cut-up fruit and berries. For fresh cut-up vegetables, try dipping in guacamole, salsa, hummus or reduced-fat salad dressings.
Color your plate.
Eating produce in a variety of colors is a simple way to increase variety and cover all the nutrient bases. Challenge your child to “eat a rainbow” of fruits and vegetables. When shopping with your child, make it a game to find produce that is red, green, blue/purple, orange, brown and white. Try a new color each day of the week. At mealtime, ask your child how many colors he has on his plate.
Crunchy, juicy, sweet or sour?
By introducing children to a variety of fruits and vegetables early in life, they will learn to be more adventurous eaters. Fruits and vegetables are exciting because they come in a wide variety of textures and flavors. Ask your child to describe how crunchy cauliflower, juicy tomatoes, sour pickles, sweet pear slices, smooth avocado or spicy peppers feel in their mouth. Encourage them to use descriptive words when talking about produce. This is also a great way to expand kids’ vocabulary.