It’s All About Nutrition!

Ways to add more fruits and
vegetables to your diet

Try these to name a few:

* Add slices of tomatoes and lettuce leaves to your sandwich.

* Carry some fruit (an apple, orange) or vegetables (carrot sticks) in your car.

* Add vegetables such as carrots, zucchini, and peppers to soups, stews, and casseroles.

* Have a bowl of fruit for a snack (be sure the fruit is packed in its

own juice or doesn’t have added sugar).

* Serve fresh fruit on top of pancakes, waffles or cereal.

* Serve a meal using vegetables instead of meat such as stuffed peppers, vegetable lasagna, eggplant.

* Add fruit like sliced banana to plain non-fat yogurt.

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So what is a cup of vegetables anyway?

In general, 1 cup of raw or cooked vegetables or vegetable juice,
or 2 cups of raw leafy greens can be considered as 1 cup from the
vegetable group. Examples of 1 cup of vegetables are the following:

2 cups of raw leafy greens such as spinach, romaine lettuce
1 cup of cooked greens such as kale, spinach, collards,
mustard greens, turnip greens
1 cup of chopped broccoli
1 cup of baby carrots (about 12) or 2 medium carrots
1 cup of celery or 2 large stalks
1 cup of raw cucumber
1 cup of green peas
1 medium potato, baked
1 large sweet potato, baked

The following are examples of 1/2 cup of vegetables:

1 cup of raw leafy greens
6 baby carrots or 1 medium carrot
1/2 cup of cooked corn
1/2 cup of cooked green beans
1/2 cup of legumes (dry beans) such as cooked black,
kidney, or pinto beans
1 small green or red pepper
1/2 cup of raw tomato or 1 small raw whole tomato
1/2 cup of tomato or vegetable juice
1/2 cup of raw zucchini

Here is a vegetable recipe to enjoy!

Italian Style Zucchini

(from the “It’s All About Nutrition” kitchen)

2-3 medium zucchini, sliced

1 medium onion, diced

1 cup mushroom slices

1 tablespoon minced garlic

12 ounces pasta sauce, homemade or your favorite brand

1 teaspoon olive oil

parsley

basil

tarragon

salsa (optional – for a more zesty flavor)

In a deep skillet, combine all ingredients and mix well.
Cover and cook at medium-high heat until tender.
Do not overcook – zucchini should be firm to the touch.
Serves 4.

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So what is a cup of fruit anyway?

In general, 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit can be considered as 1 cup from the fruit group. Examples of 1 cup of fruit are the following:

1 small apple
1 large banana (8″ long)
32 grapes
1 large orange
1 large peach
2 large plums
8 large strawberries

The following are examples of 1/2 cup of fruit:

4 ounces of applesauce
1/2 medium grapefruit (4′ diameter)
16 grapes
1 small orange
1/2 cup of orange juice
1/4 cup of raisins (1 small box)
4 large strawberries

Here is a fruit recipe to enjoy!

Quick-Start Fruit Smoothie

(from the “It’s All About Nutrition” kitchen)

1 apple (skin on)*

1 banana

1 kiwi

8-10 strawberries

1 cup of orange juice

1 cup of cranberry juice (100% juice)

1 cup of non-fat plain yogurt

*Wash skin of apple thoroughly, then cut in quarters. Add half the ingredients to a blender and blend until fine. Add remaining ingredients and blend until smooth.

Serve at your convenience. Keep unused portions refrigerated (may need to be reblended before serving).

Yield: approximately 40 ounces (5 – 1 cup servings)

This recipe provides vitamin C, potassium, fiber, folic acid, and calcium.

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A Way To Better Health

A lot of emphasis is placed on eating fruits and vegetables to promote better health. In the coming days…weeks…months, I will be writing a lot about fruits and vegetables so keep reading my posts. This is one…or two…subjects I am very passionate about.

According to US government agencies, compared with people who consume a dietary plan with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful eating plan are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, type 2 diabetes, and certain cancers.

Fruits and vegetables, for the most part, are low in calories and fat, while providing a lot of nutrients and fiber. The USDA’s MyPyramid recommends 2 cups of fruit and 2 1/2 cups of vegetables per day for a 2,000 calorie intake, with higher or lower amounts depending on the calorie level. Four and one-half cups is equivalent to nine servings a day…so depending on the calorie level, the amounts can range from 2 1/2 to 6 1/2 cups (5 to13 servings) of fruits and vegetables per day. The amounts you need depend on your age, sex, and physical activity (see MyPyramid.gov). When adding these to your daily eating plan, remember to eat a variety of different colors such as orange cantaloupe, carrots, and sweet potatoes; red strawberries and peppers; green spinach and broccoli; white cauliflower and beans; purple
plums; and yellow corn.

More on this later…

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About Eating Healthfully

The United States Department of Agriculture (USDA) developed the Dietary Guidelines for Americans 2005 and MyPyramid to promote a healthy lifestyle through proper nutrition and physical activity.

The recommendations are for the general public over 2 years of age. The Dietary Guidelines for Americans are reviewed and updated every 5 years and are set to be released in 2010.

For now, the Dietary Guidelines recommend choosing nutritious foods and beverages, maintaining a healthy weight, engaging in regular exercise, and practicing food safety.

Foods to be encouraged are fruits, vegetables, whole grains, and fat-free or low-fat milk or milk products. Choose foods such as lean meats, poultry, fish, beans, eggs, and nuts; limit saturated fats, trans fats, cholesterol, salt, added sugars, and alcohol.

The food guidance system…MyPyramid…is an excellent tool for making healthy food choices and enables you to customize your eating plan. In addition, the MyPyramid symbol is a reminder to be active every day.

Visit here for more information on Dietary Guidelines and MyPyramid

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