Eat Your Way to Better Health: Fitting Nine Servings of Fruits and Veggies into your Daily Routine
Contact :Erika Taylor (513) 585-8083
This week's announcement by more than 20 groups, including the American Heart Association and the American Cancer Association, that Americans should make fruits and vegetables the cornerstone of their diets could positively impact the health of millions.
But the recommended increase, from the current government guidelines of five servings a day, to nine servings, could be the obstacle that keeps people from benefiting from this diet. "Most people have a difficult time eating five servings a day, but with some small changes to their daily routine and a little bit of education, Americans will be surprised to find out how easy it is to eat nine servings of fruit or vegetables a day," says Pat Streicher, R.D., of The Jewish Hospital Cholesterol Center.
Nine servings of anything sounds like a lot, until you know how small those servings are. "A serving of fruit can be a 1/4 cup of raisins, a small glass of 100% fruit juice, a small apple, or small handful of grapes." Streicher recommends taking steps like using mashed carrots, peas or potatoes in soups to give them a thicker consistency, as well as added vitamins. When packing a lunch, something as simple as adding romaine lettuce, a slice of tomato and onions to your sandwich is the equivalent to a serving.
"For snack time, raw veggies and fruits are convenient and provide you with an extra burst of energy. Chewing crunchy food releases tension, so snacking on an apple, pear or baby carrots is not only healthful, but is also a stress-reliever," Streicher says.
For many people keeping a stock of fresh fruits and vegetables on hand simply doesn't seem to be as convenient as a bag of chips or other "shelf item." "Canned or frozen fruits and vegetables are a fine substitute for fresh, if you have a hard time eating fresh produce before it expires. And microwaving frozen vegetables is not only easy, but it actually helps retain more vitamins than steaming or boiling," says Streicher. "The grocery store salad bar is a great alternative to buying produce in bulk. Most offer fresh vegetables and fruit, so it is possible to purchase a single serving."
Streicher also recommends adding variety to the usual fruits and vegetables, "Spaghetti squash makes a fun dish for children when paired with spaghetti sauce. Kiwi is high in vitamin C and has a sweet flavor most kids enjoy."
"Eating nine servings of fruits and vegetables a day isn't difficult, especially when you're creative and make some changes that really become a part of your daily routine," Streicher says.
The Jewish Hospital is part of the Health Alliance, an integrated health care delivery system that includes The Christ Hospital, The University Hospital, The St. Luke Hospitals, The Fort Hamilton Hospital and the physicians of Alliance Primary Care.