For Immediate Release

Four Corners Health Department, serving Butler, Polk, Seward, and York Counties

Contact Vicki L. Duey, 402-362-2621 or toll free 877-337-3573

Date:  September 1, 2011           

Title:  Making It Easy to Increase Fruits and Veggies

There are those who crave chocolate, but then there are those who crave an apple. If we all could have  fruit and vegetable cravings, it would be easier to get the recommended number of servings per day of fruits and vegetables. 

Getting the recommended servings per day does make a difference in your health and can help protect the body from disease.  Here’s the good news – people who eat more fruits and veggies :

• Are more likely to have reduced risk of heart disease, stroke, diabetes, and some cancers.
• May have an easier time of achieving and maintaining a healthy weight.

Use the charts below to see how many servings per day are recommended for you or a family member.   To help you easily decide what is one cup or a half cup, use these examples from everyday items:  1 cup is about the same size as a baseball, and a ½ cup is about the same size as a computer mouse. 

Do you have trouble counting servings?    The U.S. Department of Agriculture (USDA) created a new way, called MyPlate, to help Americans choose healthy eating habits that are part of the 2010 Dietary Guidelines for Americans.  The MyPlate is actually a picture of a plate broken into sections for the different food groups. This new method encourages people to fill half their plate with fruits and vegetables at each meal or eating occasion.

More good news is that all forms of fruits and veggies count: fresh, frozen, canned, dried, and 100% juice.  For recipes, children’s activities, and serving size examples, go to www.fruitsandveggiesmorematter.org,  www.fruitsandveggiesmatter.gov, and www.ChooseMyPlate.gov or contact Four Corners Health Department for printed copies.

For those days that we don’t have fruit and veggie cravings, see these creative ideas for adding them to our day in a tasty way:

• Add flavor to your casseroles – Mix vegetables such as sautéed onions, peas, pinto beans, or tomatoes into your favorite dish.
• Get creative with your salad – Toss in shredded carrots, strawberries, spinach, watercress, orange segments, or sweet peas.
• Start up the grill – Use the grill to cook vegetables and fruits.  Grill mushrooms, carrots, peppers, or potatoes on a kabob skewer.  Brush with oil to keep them from drying out. You can grill fruits, such as peaches, pineapple, and mango.
• While dining out – If dinner is away from home, no need to worry.  When ordering, ask for an extra side of vegetables or side salad instead of the usual fried side dish.

Remember, to keep germs away from you, wash the fruits and veggies before eating. Rinse under clean, running water, rub them briskly to remove dirt and germs on the surface. After rinsing, dry with a clean towel.

Contact Four Corners Health Department for more resources to help you live a healthier life.  Call 402-362-2621 or toll free at 877-337-3573. Send email to www.fourcorners.ne.gov.  Filling half your plate with color can be tasty and healthy all at the same time.