You may have heard of the DASH diet; a heart-healthy eating pattern recommended by the American Heart Association and many other health organizations. Did you know that you can eat less sodium with the DASH diet because it includes more fruits and vegetables into your diet? Find out more about changing the way you eat to lower blood pressure.
Fruits and vegetables are stars in the DASH diet. The 2,000-calorie/day version of DASH calls for 4-5 servings each of fruits and veggies per day. That might sound like a lot, but it’s really not too daunting. An example of a serving is one medium piece of fruit (about the size of a baseball) or ½ cup cut-up raw or cooked veggies or 1 cup of leafy greens. Next time you’re serving up fruits or veggies, measure out ½ cup. I bet it won’t be as much as you think!
Some of my favorite ways to add fruit and vegetable servings are:
- Breakfast: Add sliced bananas or berries to oatmeal or whole-grain cereal. Add chopped onions and bell peppers to scrambled eggs.
- Lunch: Add tomato and avocado slices to a sandwich. Mix sparkling water with ½ cup or less of 100 percent fruit juice.
- Snacks: Dip sliced apples or peaches into fat-free or low-fat yogurt. Scoop up hummus with fresh green beans or jicama slices.
- Dinner: Make chunky marinara sauce by adding sautéed Portobello mushrooms and broccoli florets. Add sliced grapes or berries to a salad.
This month, the Centers for Disease Control and Prevention’s issue of Vital Signs puts the spotlight on kids (ages 2-18) and fruits and vegetables. Here are some of the highlights:
- Kids aren’t eating enough fruit or vegetables, even though the amount of fruit they are eating increased 67 percent from 2003-2010.
- During 2007-2010, only 4 in 10 kids ate enough fruit, and only 1 in 10 ate enough vegetables.
- The amount of fruit juice that kids drank decreased nearly one-third from 2003-2010. Experts recommend that most fruit come from whole fruit rather than juice.
The CDC’s report also talks about what can be done to help kids eat more fruits and vegetables.
What are your tips for getting more fruits and vegetables into your day?