Fruits and Vegetables – Are You Getting Enough?

Did you know that each person needs at least 7 servings of fruits and vegetables per day? Are you getting enough servings for you and your family at the grocery store? If each person needs at least 7 servings a day, for 7 days, and this is for everyone in your family, figure it out…

Sonia’s family = 6 people x 7 servings per day = 42 servings per day x 7 days per week = 294 servings per week. WOW! That’s a lot of fruit and vegetables!

It’s hard enough for you and I to get enough fruits and vegetable in. So, how do we get our kids to eat enough of them? Try some of these tried and true methods:

• Lead by example! Let your kids see you eating fruits ad veggies. Track your intake by journaling daily or by using a tracking app from your smart phone like My Fitness Pal. Establish a two bite rule to encourage your kids to try new foods – they might be surprised by what they actually like!
• Get sneaky. Yes, we tell our kids not to be sneaky but you’re the mom and sometimes you have to play the mom card. Sneak veggies in where they least expect it. If you are making meatballs, grind up mushrooms and spinach to include in the mixture. Cauliflower is easily masked in mashed potatoes. Even a small handful of spinach or kale can be tossed into a smoothie without much notice. There are some really fun cookbooks out right now that can provide new and different ways to incorporate veggies into every day foods. Believe me, no one will be the wiser.
• Let them eat fruit! Okay, so it sounds better as cake. But honestly, if the argument is whether your child has a piece of candy or a piece of fruit, go with the fruit. Try out this recipe for DIY fruit leather for when your kids ask for something sweet. These are a great addition to school lunches too.
• Empower your kids to choose healthy snacks. Keep a basket of kid-friendly fruits and veggies in the fridge that your kids can take themselves. Pair up a small baggie of carrots & cucumbers with a single-serving size of hummus and you’ve got a nutritious snack that is at the ready.
• And while I’m talking about baggies – let’s talk about portion size. Pre-portioning snacks (even fruits & veggies) into smaller take-away bags is a great way to control the amount of food you and your family takes in.
• Fill your plate. If you fill 1⁄2 their plate with fruits and vegetables, before you know it you will meet your serving amounts for the day! (Serving Sizes: 1 medium fruit or vegetable, 1 Cup leafy vegetable, 1/2 Cup cooked or raw, 3/4 Cup juice, 1/4 Cup dried)

Summer is the perfect time of the year to find fresh fruits and vegetables at your local farmer’s market or even the grocery store. And we ALL have that neighbor whose garden is overflowing with abundance! Take advantage of fresh in-season produce when you can!

Want to get fruits and vegetables all at once? Try this delicious berry smoothie!