5 A Day Helpers
Do you normally eat at least five servings of fruits and/ or vegetables
a day? Think about some of the reasons you may fall short of the 5 a day
goal. Do you feel like fruits and vegetables cost too much? Do they tend
to go bad before you use them? If so, visit the section on Cost
Cutters to learn how fruits and vegetables can be inexpensive. Would
like to start serving more fruits and vegetables at home, but just can't
get your kids to eat them? To read about how to get kids excited about
5 a day visit the section on Kid Ways. There are
also fast ways to fit 5 a day into your busy lifestyle and some tasty
recipe links too.
Don't forget to share
new ways you get 5 A Day!
Eating 5 fruits and vegetables a day is much easier when you have them on
hand. Plan ahead so that you have enough fruits and vegetable to provide
5 servings per day for the entire week. That equals 35 servings per person
for the whole week!
If you shop once a week or less, buy a combination of fresh, frozen,
and dried fruits and vegetables. Use the fresh items first since they
can spoil more quickly.
What's a serving?
1/2 cup non-leafy
raw or cooked vegetables
1 cup raw leafy vegetables (such as lettuce)
1 medium piece of fruit or 1/2 cup of small or cut-up
fruit
3/4 cup of 100% juice
1/4 cup dried fruit
1/2 cup beans or peas
Find out how many servings of fruits and vegetables are in a pound or
package: http://www.ext.vt.edu/offices/hanover/ways.htm
Do you want to include more fruits and vegetables in your meals but think
that they are too expensive? Fruits and vegetables can actually be inexpensive
food choices. For instance, the price of a banana or apple will often be
less than a convenience package of cookies or chips. They both come in single
serving packages, but the fruit also contains vitamins and minerals that
your body needs. Here are some ways to save money when buying fruits and
vegetables.
Use the fruits and vegetables that spoil more quickly first (such as
peaches, asparagus). Use frozen, canned, and fresh fruits and vegetables
with a longer storage life (apples, potatoes, carrots) later in the
week.
Fruits and vegetables will last longer if you store them in the crisper
in your refrigerator. However, some people tend to eat more fruits and
vegetables when they store them where they can see them (on the top shelf
of the refrigerator).
Buy both ripe and green bananas. The green ones will ripen while you
are eating the ripe ones!
Clip coupons for frozen and canned fruits and vegetables. Look for
special sales on your favorites at your grocery store.
Try store brands of canned fruits and vegetables, as they are often
lower in price and taste just as good as national brands.
Try having a meatless meal once a week. Dried beans are often much
cheaper than beef, fish, or poultry and they can quickly help you reach
your goal of 5 A Day.
Buy fruits and vegetables that are in season. They are often cheaper
and of better quality. Some foods such as beans, celery, lettuce, cabbage,
onions, potatoes and carrots are plentiful all year.
For more information from the Virginia Cooperative Extension
on managing your food budget click here
5 A Day can be minutes away! Did you know that fruits and vegetables are
nature's original fast food? If you've been saying that you're too busy
to eat 5 A Day, take a look at these speedy steps toward a healthier life.
Bananas, apples, oranges, cherry tomatoes- all of these are highly
portable and come in their own packages!
Buy cut-up fruits and vegetables from the salad bar at your local supermarket.
Take it with you. Keep packets of raisins or dried apricots in your
purse, glove compartment, briefcase or desk drawer.
Put a bowl of fruit on your kitchen counter.
Add extra vegetables to soup.
Drink 100% juice instead of sodas or coffee.
Microwave canned or frozen vegetables. A potato can also be quickly
heated and topped with salsa or broccoli and cheese.
Use bean dip or salsa with tortilla chips, instead of a cheese or meat-based
sauce. Both are good ways to increase vegetable intake.
Baby carrots and bags of pre-washed salads and spinach take the hassle
out of preparation.
For dessert, top low fat frozen yogurt or sherbet with fresh fruit.
Would you like to include more vegetables and fruits into your family's
meals, but can't get your child to eat them? Here are some ideas on how
to get your kids to eat their vegetables, and like them!
Kids that help prepare a new food are also more likely to try
it. To discover how your preschooler can participate in the kitchen click
here.
Add small pieces of zucchini and other cooked vegetables to pasta sauce.
Be a role model- children are more likely to try a food if they see
you enjoy it first.
Don't give up! If your child wrinkles their nose at a new vegetable
or fruit dish, try it again later. It takes several exposures to a new
food before it is accepted.
Make it fun! Try making ants on a log (celery sticks stuffed with peanut
butter and topped with raisins), fruit kabobs, frozen fruit juice cubes,
or a mouse (a radish with ears, eyes and a nose made of other vegetable
pieces).
Got picky eaters? Let them pick out fruits and vegetables to try at
the grocery store.
For information on programs for parents and youth related to nutrition
click here
On the go? Look at these
tips for preparing fruits and vegetables in the microwave.
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