Are You Getting Enough?

 

Did you know that each person needs at least 7 servings of fruits and vegetables per day?  Are you getting enough servings for you and your family at the grocery store?....... If each person needs at least 7 servings a day, for 7 days, and this is for everyone in your family, figure it out......

Sonia's family = 6 people x 7 servings per day = 42 servings per day x 7 days per week = 294 servings per week. WOW!  That's a lot of fruit and vegetables!

Here are a few of my tips on how we all can get more fruits and vegetables in.

1) Lead by example.  Eat them yourself and track how many you really eat.  "Walk the walk, don't talk the talk".
2) Smoothies.  You can add anything to a smoothie.  I add spinach to my kids "fruit" smoothies and they don't even know!  

3) Eat fruit.  Let them eat fruit.  I even suggest to my adult clients that when they crave something sweet, eat fruit.  Don't worry about how many servings of it you've had.  It's a good way to get good nutrients and get rid of not so good choices.  

4) Fill your plate.  If you fill 1/2 your plate with fruits and vegetables, before you know it you will meet your serving amounts for the day!  (Serving Sizes:  1 medium fruit or vegetable, 1 Cup leafy vegetable, 1/2 Cup cooked or raw, 3/4 Cup juice, 1/4 Cup dried)

Want to get fruits and vegetables all at once?  Try a delicious Berry Smoothie


Don't you know that your body is the temple of the Holy Spirit, who lives in you and was given to you by God?   1 Corinthians 6:19

March is National Nutrition Month.......

We need to have at least 7 servings of fruits and vegetables (more vegetables than fruits) each day per person.  How many servings would that be for your family?  I have 6 people in my family.....that's 42 servings a day and 294 servings a week.  Wow! That's a lot of fruit and vegetables in my grocery cart!  Something to think about the next time you go to the grocery store.... 
1 serving equals 1 medium fruit, 1 cup of cooked, 1/2 cup of raw, and 1/4 cup of dried. 



Speaking of fruits......



Blueberries are one of my favorite snacks.  Did you know that there are just 80 calories and no fats in just one cup of blueberries?  They are packed full of vitamin C, getting 14mg per serving.  A handful of blueberries can help you meet your daily fiber requirements.  They also have manganese which plays an important role in bone development and in converting the proteins, carbohydrates, and fats in food into energy.  Blueberries are also near the top when it comes to antioxidants.  What more could you want in a food that taste so good?  


Here is one of my favorite go to snacks with blueberries.