News

Make "Five A Day" Your Good-Health Goal

Health experts recommend at least "five a day" - three servings of vegetables plus two servings of fruit daily - for both children and adults. Remember that what represents a serving is larger for adults than for young children. Let children determine their own portion size. Canned, frozen, or fresh fruits and vegetables are all good choices. Try serving raisins, seedless grapes, or canned peaches with tomorrow's breakfast for a good-morning start on five a day!

Vitamins C and A the Healthy Way

Here are some tips to be sure that your family gets enough of these important vitamins in the foods you eat.

Serve a fruit or vegetable rich in Vitamin C every day. Vitamin C helps every cell in the body grow and stay healthy, especially the skin, bones, and immune system, which fights illness.

Good Fruit Choices: Oranges, grapefruits, and other 100% citrus-fruit juices; kiwi; strawberries; and cantaloupe

Good Vegetable Choices: Broccoli, peppers, tomatoes, cabbage, and deep-green leafy vegetables

Serve vegetables and fruits high in carotenoids and Vitamin A a few times a week. Vegetables with rich colors are the best sources of carotenoids, which contain Vitamin A and help protect against disease. Some fruits also provide carotenoids, but not as much.

Orange and Red Vegetables: Carrots, sweet potatoes, pumpkins, and other kinds of squash, and tomatoes

Deep-Green Leafy Vegetables: Spinach, kale, and collard greens

Orange and Red Fruit: Mangos, cantaloupe, and apricots

When a Picky Eater Won't Eat...

"Eat your peas or no dessert!" is a common response to a mealtime standoff, but it can backfire. Pennsylvania State University researcher Leann Birch and colleagues found that forcing or bribing young children to eat does not work. It can increase children's dislike for the vegetable and reinforce their liking of dessert. Instead, ask the child to just taste the vegetable and then say no more. Fear of an unfamiliar vegetable can also decrease when a child has repeated opportunities to try it.

Remember that many young children are picky eaters. Your job is to provide a variety of healthful foods at every meal. Your child's job is to decide how much to eat and enjoy a mealtime gathering with the family.

The ABC's of Good Health

The United States Department of Agriculture (USDA) recently published an update of its Dietary Guidelines for Americans. These 10 guidelines, listed below, are designed to promote good health for all adults and children ages 2 years and older. New to the guidelines are fitness and exercise messages. Use these guidelines, along with the Food Guide Pyramid for Young Children, below, to help encourage lifelong enjoyment of nutritious food choices and physical activity.

Dietary Guidelines for Americans

Aim for fitness:

Aim for a healthy weight.

Be physically active each day.

Build a healthy base:

Let the Food Guide Pyramid guide your food choices.

Choose a variety of grains daily, especially whole grains.

Choose a variety of fruits and vegetables daily.

Keep food safe to eat.

Choose sensibly:

Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.

Choose beverages and foods to moderate your intake of sugars.

Choose and prepare foods with less salt.

If you drink alcoholic beverages, do so in moderation.