In
Texas, three out of four deaths are attributed to a chronic disease. However, studies
show an intake of at least
two and half cups of vegetables and fruits per day as part
of a healthy eating pattern can reduce the risk of certain chronic diseases. March is National
Nutrition Month®, and an opportunity to discuss how to “Go
Further with Food”. We know a
healthy eating pattern including fruits and vegetables can help to
lower risks of
developing chronic diseases such as obesity, diabetes, heart
disease, and some cancers.
Lifestyles are hectic; however, increasing fruit and vegetables can be easy. Here are a few tips
from Danielle Hammond-Krueger,
Texas A&M AgriLife Extension Program Specialist for making fruits and vegetables the easy choice!
Choose to make half your plate fruits and vegetables. The rest of your plate should be one-quarter grains and one-quarter protein foods with low-fat
dairy on the side. MyPlate is a guide to making
a healthy meal yet not every meal
will look like MyPlate. For example a sandwich may
not fit in each portion of the plate; however, making a
sandwich with whole
grain bread, lean
protein, a
slice of low-fat cheese, and adding lots of
vegetables with a
side of fruit make a healthy plate.
Choose a variety of colors. The colors in fruit and vegetables are not
just to make them look pretty. Fruit and vegetable colors are complex and those colors pack a healthy punch
in reducing the risk of developing various chronic diseases.
Be
sure to vary the colors on
your plate.
Choose whole fruits and vegetables over juice. Choosing whole fruits and vegetables provides fiber, less added sugar,
vitamins, and minerals. Eating patterns high in these nutrients
have shown to reduce the risk of developing certain cancers.
Choose to prep
your snacks ahead of time. Busy schedules can sometimes mean
reaching for unhealthy
snacks. During the weekend,
package
small snack bags of bell
peppers, carrots,
strawberries, or your favorite fruit or vegetable for the week.
Place them in
a spot you can see in the refrigerator. This may
help to limit choosing less healthful and
tempting snacks!
Choose to
make
fruits and vegetables exciting. Create a fruit and veggie contest. Making fruits and vegetables part
of a child’s healthy eating pattern establishes positive
behaviors early.
Children learn from watching you. Try having a
fruit and veggie contest once
a week. It can be a simple game of name five
blue fruits! The prize could be choosing
the fruit for dessert tonight.
Choose
fruit and vegetables to start the day. Fruits
can be an easy choice at
breakfast food. However, mix in some vegetables too. Try adding spinach to your eggs, avocado to your toast,
or tomatoes to a breakfast sandwich.
Choosing fruits and vegetables can be an easy task, if you plan
and
prepare healthy
options in advance. Making small creative changes can benefit your overall health.
Over time choosing more fruits and vegetables can help prevent chronic disease.
For more tips on improving your fruit and vegetable consumption, contact the Extension office at 627-3341.
