Kids need fruits, veggies to learn and grow

By Wanda Repke
Special to the Grand Traverse Herald

July 15, 2008 12:00 am

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Everyone should be eating more fruits and vegetables, that is undisputed. Getting kids excited about eating them while they are young is a great way to help ensure that they will want to eat them as adults. How many vegetables and fruits should I eat every day?

Children: ages 5-8 should eat 2 1/2- 4 1/2 cups of fruits and vegetables every day depending their age and how active they are. Adults: should eat 4 1/2 - 6 1/2 cups of fruits and vegetables every day. More is even better!

Make a plan to eat more fruits and vegetables. Post this checklist and see how many of these things you can "check off" in a month. It's OK to check the same thing more than once.

Meal Tips:

-- Make vegetarian omelets for breakfast, lunch, or dinner.

-- Eat a meatless meal at least once a week.

-- Drink 100 percent orange, tomato, or grapefruit juice for breakfast.

-- Stir a can of beans (rinse first) into spaghetti sauce.

-- Put lettuce and tomato on burgers and sandwiches.

-- Have a baked potato bar for dinner and offer lots of vegetables for toppings.

-- Liven up meatloaf by adding finely chopped celery, onion, carrots, and fresh spinach before baking.

-- Make mashed potatoes with both white potatoes and sweet potatoes.

Snack and Dessert Tips:

-- Add some colorful greens to your salad.

-- Add canned or frozen vegetables to canned soups.

-- Spread refried beans onto a tortilla for a low-fat snack.

-- Pack a plum or any fruit you like in your lunchbox.

-- Stir dried fruit into cookie, cake, or muffin batter.

-- Grab an apple or a banana when you're headed out the door.

-- Top ice cream or pudding with fresh, frozen, or canned fruit.

-- Dip baby carrots into low-fat dressing for an afternoon snack.

-- Make nachos with mashed or refried beans and vegetables instead of meat.

Parents, grandparents and caregivers: Don't give up! Keep serving fruits and vegetables to children in small portions. Kids need to see and taste new foods many times before they will eat them. Don't be surprised if your child prefers raw veggies to cooked ones. Most vegetables acquire a stronger, more bitter taste when they're cooked -- something that turns children (and some adults!) off.

The Dietary Guidelines describe a healthy diet as one that:

-- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;

-- Includes lean meats, poultry, fish, beans, eggs, and nuts; and

-- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

For more information about growing your kids with fruits and vegetables, contact Wanda Repke at repke@msu.edu or (231) 922-4825 or visit the Web site: http://www.mypyramid.gov.

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