Fruits & Veggies: Bring ‘Em On!

by The Meal Makeover Moms on March 23rd, 2007

Last week, we spoke to a packed crowd of 200-plus Boston-area seventh graders and their parents. When we asked the students what they ate for breakfast, many said, “nothing!” Others told us they grabbed a bagel with cream cheese or a Pop Tart as they dashed out the door. The more we talked about their typical choices for meals and snacks, the more we all realized that nutrient-rich fruits and vegetables were missing.

Just days after our lecture, the Produce for Better Health Foundation and the Centers for Disease Control and Prevention (CDC) unveiled a new public health initiative, “Fruits & Veggies — More Matters™”, the next generation of their “5 A Day for Better Health” program. In fact, Janice was a speaker at the Boston launch of this program. Given the fact that a staggering 90 percent of both adults and children don’t consume the recommended daily number of fruits and vegetables, the campaign is timely to be sure.

Okay, so how many fruits and vegetables should everyone eat each day? In a word, MORE! For our 13-year old students, the suggested amount is about 2 cups of fruit and 2 ½ cups of vegetables (to learn more go to http://www.fruitsandveggiesmorematters.org/). That goal may seem daunting given the fact that families are so busy these days, but the suggestions below may convince you that it’s really quite doable.

4 large strawberries = 1/2 cup
1/4 cup raisins = 1/2 cup (1/4 cup dried fruit = ½ cup fresh)
1 small banana = 1/2 cup
4 ounces 100% juice = 1/2 cup
Green beans = 1/2 cup
Baked potato = 1 cup
Green salad = 1/2 cup (1 cup leafy greens = 1/2 cup of vegetable)
Carrots with dip = 1/2 cup

On a final note, students at our lecture prepared and tasted one of our favorite new recipes: Mom’s Mango Smoothie. Delicious with breakfast or as an after-school snack, each serving
provides about a cup of fruit!

Mom’s Mango Smoothie
Makes 4 Servings

2 cups frozen mango (one 10-ounce package)
1- 1/2 cups mango juice, mango juice blend, or orange juice
1 cup lowfat vanilla yogurt

Place the mango, mango juice/nectar, and yogurt in a blender. Process until smooth.
Pour into four individual glasses and serve with a straw.

Nutrition Information per Serving: 150 calories, 1g fat (0.5g saturated), 45mg sodium, 33g carbohydrate, 2g fiber, 3g protein, 35% vitamin A, 25% vitamin C, 10% calcium

Easy Ways to Add Fruits & Vegetables to the Family Diet: Watch Our Video Tip! Click here

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7 Comments | Filed Under Fruits, Vegetables 

7 Responses to “Fruits & Veggies: Bring ‘Em On!”

  1. busybusymomma on March 25th, 2007

    A mango smoothie sounds really tasty right now!

  2. QSMama on March 26th, 2007

    It’s so easy, too, to buy a bulk package of fresh fruit, like strawberries, and stick them in the freezer. Just last night I washed a big box of strawberries, cut off the tops, and froze them on a cookie sheet. Then I just popped them into baggies.

    It took very little time and now we’ve got lots of smoothie ingredients ready to go.

    And…farmer’s market season is almost here!

    Love the new blog format. Congrats!

    - Lea at Quick Serve Kids

  3. Melinda on April 5th, 2007

    I made this smoothie but used a tropical fruit blend with mango, pineapple, and papaya (it’s what I had on hand). It was delicious. I love the new blog.

  4. mom2three on April 6th, 2007

    is it possible to give your kids too much fruit? sounds like a silly question, but my kids will eat fruit all day long some days and i don’t say no because other days they wont touch it. I have 2 toddlers and a preschooler.

  5. The Meal Makeover Moms on April 6th, 2007

    Not a silly question at all. Most kids don’t get enough fruits and veggies in their diet, so we’re happy that your children love fruit.

    That said, however, if they are eating fruit to the exclusion of other important food groups such as calcium-rich dairy, whole grains, protein foods (lean meats, beans, eggs, nuts, seafood) then their fruit consumption could displace other key nutrients. Eating too much fruit could also pack on more calories than a child needs. Because we aren’t hanging out in your kitchen with a calculator, we can’t say for sure, but it’s unlikely that your children’s fruit intake is a concern.

    On a final note, for kids who don’t love vegetables, fruit (especially things like cantaloupe, mango, kiwi, oranges, and berries) is a good substitute since they contain a similar rainbow of vitamins, minerals, and antioxidants.

    Fruit & Veggies- More Matters!

  6. Hilary on April 29th, 2007

    I make smoothies all the time and I’ve started to use Kefir instead of yogurt. It has a lot more protein than yogurt and not nearly as many carbs (at least the plain version) and it seemed like a good alternative. Among other things, I liked the fact that you don’t need to add additional fruit juice, since Kefir is not a thick as yogurt. I get it at Trader Joe’s and Whole Foods, but it isn’t as easy to find at regular grocery stores. As far as you are concerned, are there any downsides to using Kefir?

  7. The Meal Makeover Moms on April 30th, 2007

    Hi Hilary:

    We love kefir too and use it in smoothies all the time… especially the blueberry and strawberry flavors. Kefir is a great source of probiotics, healthy bacteria that promote GI health and boost the immune system. As far as we are concerned, there is no downside to using kefir in your smoothies. Happy slurping!

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