Tips for Parents
Eating Well This Summer
Summer farmer's markets, here you come! As you and your family attempt to incorporate more fruits and vegetables into your diet, the Centers for Disease Control and Prevention (CDC) offers tips that can help.
A Cup Equals...
Here's a chart to help determine what constitutes a cup of certain fruits and veggies:
- 1 large bell pepper = one cup
- 1 medium potato = one cup
- 2 large stalks of celery = one cup
- 1 large sweet potato = one cup
- 1 cup cooked greens or 2 cups raw = one cup (spinach, collards, mustard greens, turnip greens)
- 1 large ear of corn = one cup
- 12 baby carrots or 2 medium carrots = one cup
- 10 broccoli florets = one cup
- 1 cup salsa = one cup
- 1 small apple = one cup
- 1 large banana = one cup
- 1 medium grapefruit = one cup
- 1 large orange = one cup
- 1 medium pear = one cup
- 1 small watermelon wedge = one cup
- 2 large or 3 medium plums = one cup
- 8 large strawberries = one cup
- 2 medium cantaloupe wedges = one cup
- 32 grapes = one cup
- 2 snack containers of applesauce = one cup (8 oz. total)
- 2 small boxes of raisins = one cup
- 2 cups of lettuce = one cup
- 1 cup of 100% fruit juice = one cup
Ways to Incorporate More Fruits & Veggies Into Your Day
Your students can easily incorporate more fruits and veggies into their diets with these strategies:
- Top granola or yogurt with sliced apples or frozen berries
- Top toasted whole wheat bread with peanut butter and sliced bananas
- Add vegetables, such as diced tomatoes and onions, to your omelet
- Put grapes and banana slices on wooden skewers and freeze for "fruit on a stick"
- Add frozen spinach to tomato sauce and put it on whole wheat pasta
- Ask for less cheese and more vegetables on your pizza, like onions, mushrooms and bell peppers
- Spread low-fat cheese and low-fat or fat-free refried beans between two whole wheat tortillas, brown on both sides in a pan until the cheese melts and top with salsa
- Add frozen vegetables like peas and broccoli to a casserole or pasta
- Open canned soup, add 1-2 cups of frozen vegetables and serve on top of rice
- Add grapes, sliced apples or pears to chicken salad
- Add tomatoes, radishes and green peppers to tuna salad
- Top broiled meat, chicken or fish with salsa
What Should I Eat on a Daily Basis?
Take a simple quiz at www.fruitsandveggiesmatter.gov to find out how many fruits and veggies you need on a daily basis. All you have to do is plug in your age, gender and level of physical activity for an instant reading.
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