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Fruits and Veggies — More Matters™

With all the news about watching calories, fat, cholesterol and sodium, when was the last time you thought it wise to eat more? Well, the Produce for Better Health Foundation has unveiled a new campaign called Fruits and Veggies — More Matters™. It takes the foundation’s previous 5 A Day™ program, which advocated eating five to nine servings of fruits and vegetables every day, a step further and stresses the importance of eating more fruits and vegetables at every eating occasion.

Nine out of 10 Americans don’t eat the recommended number of fruits and vegetables they need each day. And we know that fruit and vegetable consumption is linked to the reduced risk of chronic diseases such as type-2 diabetes, cancer and heart disease. So, more really does matter! This new campaign doesn’t focus on numbers or a one-size-fits-all approach. It simply emphasizes the importance and benefits of enjoying more fruits and vegetables, whether fresh, frozen, canned, dried or as 100 percent juice. And here are a few ways you can do just that:

Try it, you’ll like it
Pick up one new fruit or vegetable each time you go to the grocery store. Let your kids get in on the fun too. Then involve them in the food preparation. They’ll be more likely to sample the results. Choose produce from all color groups, as variety is important to ensure that you’re getting all the nutrients you need.

Blue/Purple
Examples: blueberries, purple grapes, raisins, eggplant
Benefits: maintains healthy urinary tract, promotes healthy aging

Green
Examples: avocados, kiwifruit, broccoli, asparagus
Benefits: maintains strong bones and teeth, promotes vision health

White
Examples: white peaches and nectarines, mushrooms, onions
Benefits: maintains healthy cholesterol levels, promotes heart health

Yellow/Orange
Examples: peaches, pineapple, carrots, sweet potatoes
Benefits: promotes vision health, supports immune system

Red
Examples: strawberries, red apples, tomatoes, red potatoes
Benefits: promotes heart health, maintains memory function

 

Take a taste test
Add a little fun to mealtime by conducting a family taste test. For example, slice and sample several types of apples. Then let each family member vote for his or her favorite.

Snack smart
Stock easy-to-grab-and-go fruits and vegetables such as fresh grapes or baby carrots and dried fruit. Keep a ready supply of frozen fruits and vegetables on hand for whipping up smoothies or baking a batch of muffins.

Boost basic dishes
It’s easy to add fruits and vegetables to many of the dishes you already eat. Try these ideas:
• Top cereal, waffles or pancakes with berries or bananas rather than sugar or syrup.
• Add thin slices of apple or pear to turkey sandwiches.
• Add chunks of cooked veggies to marinara sauce.
• Include layers of chopped broccoli, spinach or mushrooms when making lasagna.
• Mix finely chopped mushrooms into ground meat before forming burger patties.
• Roast sweet potato wedges as a substitute for french fries.
• Top pizza, baked potatoes and tacos with diced cooked vegetables.
• Use pre-packaged salad greens to add an easy side salad to any meal. Or serve traditional sandwich ingredients such as chicken salad, turkey or lean roast beef over fresh spinach leaves or salad greens instead of between slices of bread.For more resources and recipes, visit http://www.fruitsandveggiesmorematters.org. You’ll find a special “Mom2Mom” area where you can swap ideas and recipes with other moms. You’ll also find a kids’ section, complete with fun activities, including a printable supermarket scavenger hunt. 

 

Tilapia with Sautéed Vegetables

This good-for-you dish also tastes great.

Prep time: 15 minutes

*marinate time extra

Cook time: 10 minutes

2 tbsp. Italian seasoning, divided

1/4 tsp. ShopRite salt

1/4 tsp. ShopRite black pepper

2 cloves garlic, minced

1/2 cup fresh lemon juice, divided

4 (6-oz.) tilapia fillets (thawed, if frozen)

1/4 cup chopped onion

1 cup shredded carrots

1 zucchini, sliced

1 yellow squash, sliced

2 Roma tomatoes, thinly sliced

 

 

1. Combine 1 tablespoon of the Italian seasoning, salt, pepper, garlic and 1/4 cup of the lemon juice in small bowl; pour over fish; cover and refrigerate 30 minutes.

 

2. Coat large skillet with cooking spray. Sauté onion, carrots, zucchini and squash 5 to10 minutes or until tender. Stir in tomatoes, remaining Italian seasoning and remaining lemon juice.

 

3. Meanwhile, coat grill rack with nonstick cooking spray. Preheat grill to medium. Remove fish from marinade; discard marinade. Grill, covered with grill lid, 5 to 7 minutes or until fish flakes easily when tested with a fork. Serve fish immediately over sautéed vegetables.

 

Serves 4

Per serving: 206 calories, 12g carbohydrate, 34g protein, 4g fiber, 2g fat, 1g saturated fat, 0g trans fat, 82mg cholesterol, 300mg sodium

 

Garden Vegetable Soup

This delicious dish includes veggies from almost every color group.

 

Prep time: 15 minutes

Cook time: 10 minutes

 

1 tbsp. ShopRite olive oil

1/4 cup each chopped onion, celery and bell pepper

1 cup shredded carrots

1 cup fresh small broccoli or cauliflower flowerets

1 cup sliced fresh mushrooms

4 cups low-sodium chicken broth (2 cans)

1/2 tsp. dried basil leaves

1/4 tsp. each minced garlic and ground black pepper

1 low-salt vegetable bouillon cube, broken

1 cup baby spinach leaves

 

1. Heat oil in Dutch oven over medium heat. Add onion, celery and bell pepper; cook and stir 2 minutes. Add carrots, broccoli and mushrooms. Cook and stir 5 minutes.

 

2. Stir in 1 1/2 cups water, chicken broth, basil, garlic, black pepper and bouillon cube. Bring to boiling. Reduce heat; cover and simmer 5 minutes to blend flavors. Stir in spinach to wilt. Serve immediately.

 

Serves 6

Per serving: 75 calories, 8g carbohydrate, 3g protein, 2g fiber, 4g fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 496mg sodium

 

Strawbrosia Parfaits

This recipe proves that dessert can be both sweet and healthy.

 

Prep time: 10 minutes*

*Chill time extra

 

2 cups sliced strawberries

1 banana, sliced

1 orange, peeled and sectioned (juice reserved)

1 cup pineapple, fresh or canned

1 (8-oz.) carton ShopRite fat free vanilla or lemon yogurt

1/4 cup crunchy whole-grain cereal

6 mint sprigs

 

1. In bowl, mix strawberries, banana, orange and pineapple. Pour orange juice over fruit and toss. Refrigerate until chilled.

 

2. To prepare parfaits, divide one half of fruit mixture equally into 6 parfait glasses. Top with heaping tablespoon yogurt. Add remaining fruit, divided equally; top with remaining yogurt. Sprinkle each parfait with crunchy whole-grain cereal. Garnish each parfait with mint sprig.

 

Serves 6

Per serving: 110 calories, 26g carbohydrate, 3g protein, 3g fiber, 0g fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 60mg sodium

 

 

Recipe Source: Fruits & Veggies More Matters and the Produce for Better Health Foundation