Eat Right With Color

March is National Nutrition Month and the theme this year is “Eat Right with Color.”  This means it is good to incorporate a variety of colorful fruits and vegetables into your diet. Brightly colored foods are packed with vitamins and nutrients.  I have a few simple rules for eating healthy and Rule #1 is Eat Your Fruits and Vegetables!  The reason this is my number one rule is because consumption of fruits and vegetables is associated with a reduced risk of many chronic diseases and it helps weight management because fruits and vegetables are relatively low in calories.  Sounds simple enough, right?   How many of you know how many fruits and vegetables you should be eating everyday or what one serving actually is?  Here are a few Edible Suggestions to get you started.

Recommended Amounts of Fruits and Vegetables

 

	Age	Vegetables	Fruit
Children	2-3	1 cup	1 cup
	4-8	1 ½ cups	1-1 ½ cups
Girls	9-13	2 cups	1 ½ cups
	14-18	2 ½ cups	1 ½ cups
Boys	9-13	2 ½  cups	1 ½ cups
	14-18	3 cups	2 cups
Women	19-30	2 ½  cups	2 cups
	31-50	2 ½ cups	1 ½ cups
	51+	2 cups	1 ½ cups
Men	19-30	3 cups	2 cups
	31-50	3 cups	2 cups
	51+	2 ½ cups	2 cups

**These amounts are based on individuals who get 30 minutes of moderate physical activity per day. 

Examples of  ½ Cup Fruits or Vegetables

4 oz applesauce

1 medium cantaloupe wedge

16 grapes

½ medium grapefruit

4 large strawberries

5 broccoli florets

6 baby carrots

1 large plum

¼ cup dried fruit (e.g. raisins)

1 cup of raw leafy greens (spinach, lettuce, cabbage)

½ cup of vegetable or fruit juice

½ cup cooked corn

½ cup cooked green beans

½ cup tomatoes

½ cup mushrooms

½ cup onion

Examples of 1 Cup Vegetables or Fruits

1 small apple

1 large banana

1 cup melon (any kind)

1 large orange

1 large peach (2 halves canned)

1 medium pear

1 cup chunked pineapple

1 large bell pepper

1 cup mashed pumpkin

1 large sweet potato

1 medium white potato

1 cup mashed potato

1 cup squash

1 large ear of corn

1 cup green peas

1 cup raw or cooked cauliflower

1 cup cooked spinach

Think of it this way.  One cup is about the size of a baseball or your fist.  If this all seems too complicated the new 2010 Dietary Guidelines for Americans recommend filling half of your plate with fruits and vegetables at each meal or snacking occasion.