Fruits & Veggies—More Matters
An Ally to Moms!
Introduction
Always leave them wanting more! Fruits & Veggies—More Matters® is the new health initiative that will help you do just that: practical tips on how to get more fruits and veggies in your family’s diet, recipes to make fruits and veggies everyone’s favorite, and nutrition information that teaches you how to keep a good balance. Fruits & Veggies—More Matters is a simple message that will make nutrition easier, tastier and more enjoyable. Simply eat more. And find out more on www.fruitsandveggiesmorematters.org.
Today, more than 90 percent of all Americans do not eat their recommended amount of fruits and vegetables. The amounts of fruits and vegetables you need each day may seem daunting. But Fruits & Veggies—More Matters has made it easy… every step taken in eating more fruits and veggies helps you and your family be at their best. Simply eat more!
Here are 5 simple messages to keep in mind:
1. Fruits and veggies provide the unrivaled combination of great taste, nutrition, abundant variety and multiple product forms.
2. Eating fruits and veggies matters in maintaining a healthy weight and may reduce the risk of many diseases.
3. All product forms count-fresh, frozen, canned, dried and 100% juice.
4. Eating a colorful variety of fruits and veggies provides a wide range of valuable nutrients like fiber, vitamins and potassium.
5. Every step taken towards eating more fruits and veggies and getting more physical activity helps families be at their best.
Q&A
Q: What is Fruits & Veggies—More Matters?
A: Fruits & Veggies—More Matters is a simple, easy-to-follow health initiative seeking to educate you on ways of getting more fruits and veggies into your daily routine.The potential benefits associated with eating more fruits and vegetables stack up quickly:Reducing your risk of certain chronic diseases is only the beginning.
Learn more about the over 200+ varieties of fresh, frozen, canned, dried and 100% juice at www.fruitsandveggiesmorematters.org.
Q: How much do I need? How much does my family need?
A: The answer is simple…just eat more. However, if you are looking for the official recommendation, check www.fruitsandveggiesmorematters.org.
Q: My doctor said I need more potassium. Which fruits and veggies should I be eating to get more potassium in my diet?
A: Take a closer look at the Fruit and Veggie Database on www.fruitsandveggiesmorematters.org foradditional key nutrients in individual fruits and vegetables.
Q: How do I properly store all the varieties of fruits and veggies?
A: Great tasting fruits and vegetables begin with proper storage at home. Use the FIFO rule: First In, First Out. Use whatever is oldest first and continually rotate your stock to ensure freshness and reduce waste. Find out specific information on all types of fruits and vegetables at www.fruitsandveggiesmorematters.org.
Q: Does the nutritional value of fruits and vegetables depend on how ripe they are?
A: The nutritional value of produce depends on many different factors, including weather, amount of sunlight, storage conditions and also, when it is picked. However, differences in nutrition between ripe and unripe produce are likely small since produce is usually picked when it is close to ripe. The nutrition information that is posted for fresh produce in the supermarket is based on analysis of items that were selected at the supermarket so that it reflects what you are purchasing.
Q: Can you tell me what fruit is high in fiber?
A: These fruits are excellent sources of fiber (contain more than 5g per serving): Apples, blackberries, pears and raspberries. Good sources (which have 2.5 to 5g fiber per serving) include: Bananas, blueberries, dates, figs, dried figs, guavas, kiwifruit, oranges and prunes
Tips
Find more helpful tips on making fruits and veggies part of every eating occasion at www.fruitsandveggiesmorematters.org.
§ Raw veggies like carrots, cauliflower, and broccoli make a great after school snack. Keep a variety cleaned, cut and ready to eat in plastic bags in your refrigerator.
§ Sliced fruit and veggies will stay fresh in school lunches when packed in plastic bags. Don’t forget to include both fruit and veggies!
§ Mom! Kids love mini carrots. Here’s a tip – divide larger bags into individual servings and store in plastic bags. Then they’re ready to drop into lunch bags every day!
§ Chunks of pineapple, bananas, and kiwis make great kabobs that can be frozen. Store in freezer bags for quick snacks.
§ Raisins and other dried fruit like apricots, cranberries, apples, blueberries – even bananas – are a perfect “go anywhere” snack for kids!
§ If cooking vegetables takes too much time, consider microwaving , buying pre-cut, using canned or frozen items, or pre-washing vegetables so they are ready for cooking.
§ Combine frozen 100% juice and berries or small pieces of fruit, then freeze to make popsicles.
§ Mix canned or frozen veggies into your pasta dish.
§ Choose ½ cup of applesauce or mashed banana for baking instead of a ½ of cup oil.
§ Cookie cutters can be used to make fun shapes out of melon slices. Kids will love experimenting - and eating their favorites!
Recipes
To find a variety of delicious and easy recipes with fruits and vegetables, visit www.fruitsandveggiesmorematters.org.