Make fruit, vegetables fun for the Family

Did you know that eating lots of fruit and veggies can also help keep weight under control and fight off chronic diseases with their phytonutrient power? Most of the vitamins and minerals children need to develop, grow, think and fight disease are found in fruits and vegetables.

Getting children to eat enough fruits and vegetables can be a very challenging task. Try some of these tips and techniques to get you and them on track:

· Start by talking with children about fruits and vegetables and why they are so important for everyone in the Family.

· Do a little research first — ask your children what their favorite fruits and vegetables are and how they like them prepared.

· Try a new fruit or vegetable with each trip to the grocery store. Have your children pick it out.

· Make mealtime fun. Let your children help you prepare fruits and veggies at home. They can tear up broccoli, wash vegetables, toss salad and much more.

· Try peanut butter and banana instead of peanut butter and jelly, my favorite.

· Serve chopped veggies or fruits (like baby carrots, celery stalks, Jicama sticks, asparagus spears, broccoli and cauliflower florets; apple or pear slices, melon balls, grapes) with salsa, low-fat ranch dressing, flavored hummus, guacamole, peanut butter or a yogurt dip.

· Dish up boiled edamame (soy beans in the pod) in their shell as a snack.

· Sneak it in — add pureed or finely chopped veggies to soups, sauces and casseroles

· Smoothies anyone? Try blending 1/2 banana, 1/2 cup frozen strawberries, ½-1 cup of 1 percent or skim milk and a few tablespoons of yogurt.

· Remember ants on a log from your childhood? Spread peanut butter onto celery stalks and top with raisins.

· Take a trip — go to your local farmer’s market, apple orchard or berry farm.Aim for at least 1 1/2 cups fruit and two cups vegetables for your children. An apple, orange, pear and medium banana all count as a cup. For some of the smaller fruit, about eight strawberries, three small plums and 32 grapes make a cup. Note that a half cup of dried fruit counts as one cup. One hundred percent fruit juice counts too, but limit juice to four to six ounces a day. Juice is high in calories and is easy to over consume.

As for veggies, a medium potato (of course having a potato as French fries negates its benefit and the skin is key to get the maximum nutrition), about 12 baby carrots, two large celery stalks and two cups salad greens are all about one cup. And don’t forget beans and peas count as veggies too.

For more information about nutrition, or to book an appointment with a dietitian call (571) 231-3369. The outpatient nutrition clinic is located on the first floor of the Oaks building of Fort Belvoir Community Hospital.

Fruit with Bill & Sheila
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