The Dietary Guidelines for Am![]()
ericans recommends most adults to consume 4.5 cups or about 9 servings of fruits and vegetables daily, depending on age, weight and activity level. More than 90 percent of all Americans do not eat the recommended amount even though half are aware of the recommendation. To meet the new dietary guidelines, most consumers will have to more than double the amount they currently consume.Fruits & Veggies—More Matters is a program to help people eat more fruits and veggies. This call for a healthier America is attainable and easy for people to understand. It is simply to eat more fruits and veggies at every eating occasion. This new public health initiative to increase fruit and vegetable consumption replaces the 5 A Day program, which is now phased out.Here are their most important messages:• Every step taken towards eating more fruits and veggies helps you and your family be at their best.• Because eating fruits and vegetables may reduce your family’s risk of many diseases, the Dietary Guidelines for Americans recommends eating more fruits and vegetables than any other food group.• Aim for variety: Fresh, Frozen, Canned, Dried, and 100% Juice - All forms count and colors are important. (Juice does not contain the fiber of whole fruit so consumption should be kept in check.)Best of all, we love their “add one more” approach to getting more fruits and veggies:• Add beans to salads, vegetable soup.• Include lettuce, tomato, onions on all your sandwiches and wraps.• Use fruit in gelatin for a colorful dessert.• Begin your day with 100% juice and a piece of fruit – that’s more right from the start!• Add spinach (fresh, canned or frozen) to your favorite pasta dishes!• Grilling out? Don’t forget to grill sliced veggies and fruit for a tasty treat!• Top breakfast cereal with a serving of fresh fruit.Tropical Sunrise Parfait2 cups canned pineapple tidbits or chunks, drained1 cup (1/2 pint) raspberries (fresh or frozen)1 cup low-fat vanilla yogurt1 medium banana, sliced1/3 cup dates or raisins, chopped¼ cup toasted sliced almondsLayer the pineapple, raspberries, yogurt, banana, and dates in parfait glasses. Sprinkle the almonds on top and serve.Serves: 4. Each Serving: calories: 238, total fat: 5.7g, saturated fat: 0.9g, % calories from fat: 20%, % calories from saturated fat: 3%, protein: 6g, carbohydrates: 46g, cholesterol: 3mg, dietary fiber: 6g, sodium: 42mgRecipe adapted from Produce for Better Health Foundation (PBH) - see fruitsandveggiesmorematters.org for more information and recipes.
