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WHEN IT COMES TO HEALTH, HOW DO YOU MEASURE UP?
Produce for Better Health Foundation Provides Americans with 10 Easy Ways to Get Their 5 Cups
Wilmington, Del. – When the U. S. Department of Agriculture released the new dietary guidelines earlier this year, Americans were faced with a challenge – to more than double their daily intake of fruits and vegetables. Based on the new healthy diet recommendations, moderately active adults and teens need to eat 5 cups of fruits and vegetables a day … a task that is easier than it seems.
“First think color and use it as a guide in selecting a variety of fruits and vegetables,” said Elizabeth Pivonka, Ph.D., R.D. president and CEO of Produce for Better Health Foundation (PBH), a national nonprofit consumer education foundation. “Then aim to make fruits and vegetables half of what you eat at meals and snacks.” By following these two rules Americans will be closer to reaching the new healthy diet recommendations.
To help Americans make half of what they eat at meals and snacks a colorful variety of fruits and vegetables, PBH offers the following tips:
10 Ways to 5 Cups
Be Prepared
- Being prepared is the key to eating well … when hunger strikes, be prepared to feedit. Fruit is great fast food at work and at home. Keep pre-washed, grab ‘n go fruit such as peaches, pears, apples, plums, grapes, bananas and nectarines nearby. Try new options such as pre-sliced apples in handy snack packs or baby carrots and celery packaged with a low fat dip. Convenience packs make healthy eating tasty and simple, and helps limit the temptation for less healthy choices.
- If you’re traveling, pack light … and healthy. Always keep healthy snacks in your bag or briefcase for a snack on the go. Dried fruit and trail mixes are easy ideas for the road warrior. Grocery shelves are stocked with more naturally sweet dried fruits than ever before. Look for blueberries, cherries, cranberries, mangoes, pears, raisins and strawberries – and, did you know that prunes had a makeover and are now called dried plums, available in a variety of flavors?
Meal Time can be Family Time
- A little greenery goes a long way. Indulge in a healthy salad before your meal. It helps you feel full quicker and fills you with valuable nutrients. For a fresh change, toss mixed greens with thinly sliced pears, fresh or dried red cherries and a handful of nuts. Sprinkle with balsamic vinegar and lemon-flavored olive oil.
- Bring back the side dish. Too many families are “dissing” the side dish for quick one-pot-wonder meals. Try these quick and easy vegetable sides to add color and variety to meals.
- Add a dab of butter to canned corn and lima beans and microwave until hot.
- Sautee a bag of baby spinach in olive oil with chopped garlic.
- Toss sliced red and green peppers with olive oil, salt and pepper, and roast for 10 minutes at 400 degrees.
- Add dried cranberries to a bag of shredded cabbage or carrots and mix with your favorite low fat dressing for a great salad.
- Be a trendsetter … remember that kids mirror your behavior. Get your kids involved and model healthy behavior for them. Make fruits and vegetables “fun foods” by inviting children to choose one new fruit or vegetable when you shop each week. Or present themin fun ways such as colorful fruit kebabs. Remember, if you fill half your plate at every meal with fruits and vegetables, your kids will follow your lead … and you’ll all reach your daily fruit and vegetable goals!
- Make Sundae your family’s fun day! How about a sundae treat – and don’t forget the fruit! Top any sweet dessert (frozen yogurt, angel food cake, low fat pound cake) with your favorite fruit, or set up a parfait bar for a make-your-own layered fruit sundae. Include fruit such as mandarin orange slices, raspberries, blueberries, antaloupe cubes and sliced strawberries. The beautiful colors make a stunning layered fruit sundae that is as good to look at as it is to eat.
Small Changes Give Big Results
- Have a strategy for eating out. Fast food can be okay… even nutritionists use a drive thru from time to time. More fast food restaurants now offer healthier meals and alternatives as side dishes. Instead of fries, go for a side salad or fruit cup. Or enjoy a meal with a friend; you can each start with a salad and split the entrée. Love dessert? Opt for ones that include fruit such as baked apples, poached pears or grilled pineapple. You’ll save more than just money – you’ll save calories, too.
- Make changes you can live with. Replace one junk food item a day with a fruit or vegetable. It’s not about completely changing what you eat; but rather making healthy choices more often. Can’t decide? You can be naughty and still be nice … consider fresh fruit dipped in chocolate by microwaving chocolate chips according to package.
Variety is the Spice of Life
- Make every week “try a new fruit or vegetable week,” sampling from various brightly colored groups. Grill vegetables like portabella mushrooms, eggplant, peppers, onions, and summer squash. Brush them with olive oil or your favorite marinade. By increasing your variety, you’ll reap the health benefits of eating a colorful diet.
- A llittle of this, a little of that … try adding vegetables to your favorite dishes even if the recipe doesn’t call for it. Add chopped red or green peppers or sliced mushrooms to a jar of pasta sauce, shredded carrots and zucchini to muffin mixes, diced onions and tomatoes to omelets/frittatas, or top a homemade pizza with sun dried tomatoes, onions and olives and low-fat cheese. Various combinations help add nutrition-rich flavor to any meal
Visit www.5aday.org for fresh, new recipes, tips and tools for incorporating more fruits and vegetables in your diet.
About Produce for Better Health Foundation
Produce for Better Health Foundation is a nonprofit organization whose mission is to lead the way to achieving increased daily consumption of fruits and vegetables by leveraging private industry resources, leveraging public sector resources, influencing policy makers, motivating key consumer influencers, and promoting fruits and vegetables directly to consumers. The foundation is chair and member of the National 5 A Day Partnership, consisting of government agencies, nonprofit organizations, and industry working in collaboration to expand 5 A Day efforts to increase consumption of fruits and vegetables for improved public health. The 5 A Day for Better Health program is the nation’s largest public-private nutrition education initiative with 5 A Day coordinators in each state, territory and the military. To learn more, visit www.5aday.org.
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