Do you remember the fruit and vegetable “Five a Day” campaign that stated the recommended daily servings of these foods? The campaign slogan was changed to “Fruit & Veggies—More Matters.” This different approach is designed to make it easier for Americans to remember to eat more fruits and vegetables daily.
There was another change, too. The United States Department of Agriculture also changed the recommended daily amounts from servings to cups to help make portion sizes easier to understand. Cups are a common household measurement the consumer understands and can visualize.
Emphasis is being placed on fruits and vegetables--the cornerstone of a healthy diet--because most Americans do not eat enough of them.
Vegetables provide nearly all the vitamins and minerals needed for good nutrition. Many starchy vegetables contain complex carbohydrates which supply the energy our bodies’ needs.
Dietary fiber is found in lima beans and potatoes, which also contribute significantly to protein intake. Deep yellow and dark green are great sources of beta carotene, which forms Vitamin A.
MyPyramid recommends eating 2 ½ cups from the vegetable group daily. Within a seven day period make sure your selections include the following:
Dark green vegetables 3 cups/week
Orange vegetables 2 cups/week
Legumes (dry beans) 3 cups/week
Starchy vegetables 3 cups/week
Other vegetables 6 ½ cups/week
Fruits supply varying amounts of vitamins A and C. Citrus fruits like oranges, grapefruit, and tangerines, and melons and berries are excellent sources of Vitamin C. Excellent Vitamin A sources are cantaloupe, apricots, mangos, and peaches. Choose apples, grapes, pears and peaches with edible peels to provide fiber. In addition to vitamins, fruits provide potassium and folic acid.
The USDA MyPyramid recommends eating 2 cups of fruit a day. When choosing fruits:
- Eat a variety of fruit
- Choose fresh, frozen, canned or dried fruit
- Go easy on fruit juices
For more information on Fruits and Veggies –More Matters you can go to:
www.fruitsandveggiesmorematters.org.
Galloping Good Eggplant
½ cup eggplant, diced
½ cup fresh mushrooms, diced
¾ cup fresh tomatoes, chopped
3 seconds butter-flavored cooking oil spray
¾ oz. fat-free mozzarella cheese (use a string cheese stick)
Spray skillet with cooking oil. Sauté eggplant, mushrooms, and tomatoes in skillet until tender but cooked. Drain off extra juice and top with shredded or ‘peeled’ cheese. Let it melt.
Serves: 1
1½ Cups of Vegetables per Serving
Approximate values per serving: 95 calories, 3 g fat, 2%, 9g, carbohydrates: 10mg, cholesterol, sodium: 151mg
Each serving provides: An excellent source of vitamins A and C, and a good source of potassium, calcium and fiber.
Recipe is courtesy of Produce for Better Health Foundation and Shoney’s, Inc. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Recipe from the Cool Fuel for Kids cookbook.