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Here is a recipe for a fig banana smoothie.  I hope you enjoy.


The associations between the colors of produce and their health effects are suggestive, and have not yet been proven beyond all doubt.  The bottom line is that virtually all fruits and vegetables are solid sources of “good for you” nutrients and are low in those compounds that are not so good for you.  For example, most fruits and veggies are low in calories, fat, and sodium and contain no saturated fat or cholesterol.  They are all a source of potassium, fiber, and varying levels of protective antioxidants.  The fact that fruits and vegetables contain these protective compounds makes them helpful in strengthening the immune system and also in reducing the risk of developing certain types of cancer, heart disease, hypertension, and stroke.  Because most fruits and veggies are low in calories, they can be very helpful in weight control.  There are many benefits to fruits and vegetables that we don’t fully understand, but we do know that diets rich in fruits, vegetables, beans, nuts, and whole grains, and small amounts of lean meat and low-fat dairy products are what people should be eating if you are interested in optimal health.  Greatly reducing consumption of cookies, cakes, candy, sweets, fried foods, fatty meats, cheese, chips, and sugar-sweetened beverages would be a big step in reducing your risk of any disease and helping maintain proper weight.    So, we encourage people to eat a variety of colors to meet their nutrient needs.


Getting back to your weight before you had your baby can take time. You are less than 4kg (8lb) above your ideal body weight (for a woman with a medium frame size). Eating fruits and vegetables that are prepared without a lot of oil or sugar added will help you to lose weight. If you can add some exercise to your day that will also help. You can find out more about diet and exercise here.

Good luck!


Most people don’t eat enough fruits and vegetables so good job! Since you are a 38 year old female who is moderately to very active, it is suggested that you eat 4 ½ to 5 cups or more of fruits and vegetables each day. See how many servings you need here. Eating all those fruits and vegetables will help you to eat fewer high-calorie foods. This will help you to avoid gaining weight. Exercising will also help you to not to gain weight. What you will gain from eating lots of fruits and vegetables are many nutrients to help keep you healthy.


I would strongly encourage you to discuss your concerns with your pediatrician, as there may be other reasons why the baby is crying and unhappy during feeding.  Your pediatrician can help identify what the problem is.


“Sneaking” vegetables and fruits into kids’ foods is a way for parents to feel comfortable that their kids are getting the good nutrition from fruits and veggies, especially if they are picky eaters. It is also a good way to add extra nutrition to meals by including “MORE” and to help adults meet recommendations for fruits and vegetables. However, it is still important to include fruits and veggies in meals regularly so that it becomes a habit for kids to include them at their meals. Getting kids to eat fruits and vegetables can sometimes be a challenge. To begin, try to make the experience of trying a fruit or vegetable positive and fun. If a child senses any excess anxiety on your part, s/he may dig his heels in. Start with a small bite on the plate with a favorite food, and encourage taking a taste Set a good example – if your kids see that the rest of the family (especially parents) are eating vegetables, they may be more likely to eat them as well. Take them along on your next trip to the grocery store and have them pick one vegetable they would like to try. Involving them in the preparation of vegetables also may get them interested. It could be as simple as washing or chopping something or as complex as trying a new recipe. Also, don’t forget that sometimes it takes 5-10 trials before your child learns to like something… encourage them to continually taste things because "taste buds have matured" and now they might like them. See what other mothers have said about their similar challenges in our Mom2Mom section.


I have sunflower seeds from my garden and want to know how to make or bake them or eat as is


There are many types of vegetarian diets. Some include only vegetables (vegan) while others include dairy products, eggs and/or fish. Vegetables are low in calories and high in fiber, which makes them helpful in weight control or loss. They are also rich in many nutrients. You can find suggestions for a vegetarian diet from My Pyramid by clicking here.



If your snack is in a package, the nutrition facts are shown on the package label. If your snack is a fruit or vegetable, you can find nutrition information on many fruits and vegetables here.


One cup of leaf lettuce, shredded, contains 62.5micrograms of Vitamin K or about 78% of the amount that most people need in a day. This makes it a moderately high source of Vitamin K. Iceberg lettuce contains very little Vitamin K, and so you can eat as much of that as you like.

The Expert: Dr. Elizabeth Pivonka, a mother of two and a registered dietitian, shares years of experience in getting people to eat more fruits and veggies.
Read her full bio123 >>

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