Nutrition Tip for August, 2008
We all know fruits and vegetables are packed with vitamins, minerals, phytochemicals, antioxidants and fiber and also are low in fat, calories and sodium. Research shows a diet rich in fruits and vegetables could help fight certain types of cancer, decrease blood sugars and blood pressure and also improve cardiac health. The recommended intake is from 5 up to 13 servings daily! Most people find it challenging to incorporate at least 5 servings daily, but it's not as hard as you think! Here are some tips to help you fit in the nutrients you need daily:
The plate method:
- One quarter of your plate should be a protein source
- One quarter should be a starch serving, and
- Half your plate should be loaded with vegetables with a piece of fruit to boot!
Know your servings:
- Fruit - ½ cup fruit or 100% fruit juice or ¼ cup dried fruit count as one serving.
- Vegetables - 1 cup raw or cooked vegetables or 2 cups leafy greens count as one serving.
How can you squeeze in at least 5 a day?
- Breakfast - drink 1 cup 100% fruit juice and slice a ½ cup of fruit on your cereal.
- Mid-morning - enjoy a ¼ cup of raisins or dried cranberries.
- Lunch - make a salad with 2 cups leafy greens and add another cup of raw vegetables of your choice.
- Mid-afternoon - munch on a 1 cup combo of carrots and celery with your favorite low fat dip.
- Dinner - add 1 cup of vegetables to that stir fry.
- Post dinner delight - take a cup of berries and top with a dollop of fat free whipping.
That's 7 servings of fruits and vegetables, no problem! Start today to reap all the healthy benefits of these great tasting foods and remember, buy local and in season to get the best bang for your buck!
Maria Collier Bair, RD
Nutrition Works, LLC
