Although you’ve probably heard that it’s good to eat at least 5 fruits and vegetables a day, this checklist will make it easier and more interesting for you to reach your goal.
According to the Dietary Guidelines for Americans, most Americans do not consume enough potassium, calcium, vitamin D, or dietary fiber. Make sure you’re not one of that crowd by eating plenty of fresh, whole foods. More than 90% of both adults and children do not eat the amount of fruits and vegetables recommended. The obesity rate in American children has tripled over the past 30 years, which may lead to an expected lifespan less than that of their parents. Help your children to consume more fruits and veggies and avoid childhood obesity, starting by just adding one serving of fresh fruits or vegetables to each meal. Everyone can benefit from adding just one or two servings of fruits and vegetables. And remember, there are many ways to enjoy and add more fruits and veggies in your diet. It can be different product forms: fresh (always best), frozen, dried, canned or juice.
Do Smart Shopping and Menu Planning With the List Below
- If there are other fruits and vegetables that we missed, be sure to let us know.
- Put a check beside all the fruits and vegetables you like, and a different symbol by some you want to try.
- To add variety, make copies of our checklist in order to plan your menus from day to day, or week to week.
Also, be sure to check out the three special points below this checklist.
Avocado (Limit because it is high in saturated fat)
Bean curds (Tofu)
Black eyed peas
Chickpeas (or garbanzos)
Coconut (Limit because itâ€™s high in saturated fat)
(except tomato, and “fresh is best” for fruits and fruit juices)
|HHoneydew Â melon||I|
Lettuce (green & red)
Mushrooms (cooked only)
|NNavy Â Beans
Red bell peppers
Tofu (bean curds)
Three Special Points:
1. If you plan meals, or eat with others, be sensitive to what their tastes are, because “Eating is often a social experience“, which means it should be enjoyed by all involved.
2. Generally speaking, the healthiest vegetables are the dark green leafy ones, and the healthiest fruits are the deeply colored ones.
Remember our motto: Knowledge + Action = Power!®