A diet rich in fruits and vegetables provides vitamins and minerals, important for supporting growth and development and for optimal immune function in children. High daily intakes of fruits and vegetables among adults are associated with lower rates of chronic diseases such as heart disease, stroke, high blood pressure, diabetes, and possibly, some types of cancers. Emerging science suggests fruit and vegetable consumption may help prevent weight gain, and when total calories are controlled, may be an important aid to achieving and sustaining weight loss.
Fruits & Vegetables - more matters! Eat fruits & vegetables at least five times a day. Limit 100% juice.
- Try-a-Bite Rule: Offer new fruits and veggies and encourage everyone in the family to try a few bites each time. It can take 7-10 tries to like a new food.
- Never be fruitless! Take advantage of sales to stock up on frozen fruit so it's always on hand. If you buy canned fruit, make sure it's canned in its own juice, not in sweetened syrup.
- When possible, avoid frying; try steaming, baking, or stir-frying.
- Get sneaky! Add chopped spinach or greens to soup or stews.