Do you get your daily servings of fruits and vegetables?
The experts recommend consuming five to nine servings of fruits and vegetables every day. Just the thought of these figures might make you want to cringe and think:
“That’s too hard! How will I ever find the time to prepare and cook so much produce?”
“My kids can’t stand vegetables!”
“I have so much stress in my life as it is – now this? Five to nine servings? I give up!”
Guess what? Before we start to get nervous about these quantities, let’s analyze what a serving size looks like:
LET’S TALK ABOUT FRUITS
According to the USDA’s new Food Plate: Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. The amount of fruit you need to eat depends on age, sex, and level of physical activity. So, for example, children need about 1 to 1 and a half cups of fruits while teenagers and adults (women and men) need about 1 and a half to 2 cups for those who get less than 30 minutes of moderate physical activity beyond their normal duties.
What counts as a cup of fruit? Generally speaking we can include ½ cup of dried fruit or 100% fruit juice or 1 cup of fruit. In the case of whole fruit, you might add a medium pear or grapefruit, a large peach or a small apple to your lunch. If you’re wondering how to calculate your snacks, think of a cup of cut-up grapes, 1 cup sliced bananas or 1 cup chunks of pineapple. If you enjoy dried fruits for a trail mix or in your cereal, add ½ cup raisins, prunes or apricots as a serving size for your fruit group.
LET’S TALK ABOUT VEGETABLES
According to the USDA’s new Food Plate: Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated. They can also be whole, mashed or chopped. Same as the fruits, amounts needed depend on your age, sex, and level of physical activity. So, for example, children need about 1 to 1 and a half cups of fruits while teenagers and adults (women and men) need about 2 to 3 cups for those who get less than 30 minutes of moderate physical activity beyond their normal duties.
What counts as a cup of vegetable? Generally speaking we can include 1 cup of raw or cooked vegetable or vegetable juice or 2 cups of raw leafy vegetables. Add 1 cup of chopped greens (kale, turnip greens, collards, mustard greens) and stir fry with some lean beef for some added phytonutrients! Enjoy the winter season in Arizona with 2 cups of mixed spinach, watercress and chard with a raspberry vinaigrette dressing before your grilled fish. Add a side dish of 1 cup cubed and cooked winter squash with a teaspoon of honey o 1 large baked sweet potato with some diced green onions.
Just think convenience – if you can keep your veggies and fruits handy wherever you are, whether at home or at work, you’ll remember to eat them! Make a family competition or a work related contest to see who can track and eat more fresh produce on a daily basis. What’s your final goal? To be the champion and role model to those who know and appreciate you.