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We could find no evidence that the flesh of grapes was green originally. “White” grapes have green skins

 

Over the years as I have been reading about the value of eating more fresh fruit and vegetables, I realized that with our eating habits at the time there was no way I or my family could use this easy way to maintain/improve our health. We made several changes. The one that included me was to start each week with both my romaine and spinach as well as an assortment of vegetables washed and placed in well sealed covered containers lined with a clean paper towel. Then as I went to prepare my lunch for work the next day, I could tear a cup of each romaine and spinach and cut a cup of any assortment of fresh vegetables and place in a covered container. I include two small containers, one with salad dressing and the other with either soy nuts or toasted walnuts. On top I place a thin slice of my current favorite cheese. Lunch is almost ready. I then wash and slice a piece of fruit. Place either whole wheat bread or Ak-mok crackers in a container and I am ready for a great lunch whenever I am ready to eat. I get frequent comments on what a good looking lunch I have for myself! I usually take a peeled orange and my favorite breakfast cereal (dry of course) to eat on the way in to work each morning. My husband & I typically eat the same lunch on the week-end. After eating this way for awhile, his cholesterol has come down into the normal range, good cholesterol has increased while the bad cholesterol has decreased. Way cheaper than taking a lipid lowering pill! To increase vegetable and fruit intake for our children and grandchildren, I make it a point to serve a veggie tray and fruit tray whenever they are over for a meal. I ask the grandchildren what they would like for me to put on the trays out of my available choices. I try to make the trays as attractive as possible. It does take time to wash, peel, and cut up but I think of it as a gift I give them. The little ones, two age six and one age three are very eager to eat what they helped select! The only other thing I do is when we take the little ones out for a meal; I typically take cut up veggies and fruit in baggies for them to snack on till our meal arrives and to have as dessert. I do so enjoy cooking healthy and would be absolutely thrilled for an opportunity to go to the Culinary Institute of America. Thank you so much.

 

You can find a good plan at MyPyramid.gov. You can get there by clicking here. This plan will allow you to tailor your eating plan and activity level to achieve your weight goal. Good Luck!

 

Spinach is fat free, low in calories and an excellent source of fiber, folate, vitamin C, and vitamin A. It is a good source of magnesium and iron. It can be eaten raw or cooked and added to salads, casseroles and soups to increase nutrient content. You can find healthy recipes using spinach here.

 

It’s great that you are reaching for fruit for snacks and including it in your meals.  Consumption of fruit would be considered excessive if the fruit is replacing other foods that are needed for health, including vegetables, protein foods, calcium-rich foods, and whole grains.  It would also be excessive if it was causing weight gain.  You can see your recommendations for intake of different foods, including fruits and vegetables at www.mypyramid.gov.

 

It depends on how much you are consuming.  It is potentially easier to obtain more calories from juice because it is easier to consume more since the juice tends to lack the filling effects of fiber from whole fruit or vegetable.  Your best bet would be to estimate the calories in the juices you are making.

 

For many juices, the nutritional information available on a label of a commercial juice would give you an idea of the calorie content.  You could also look up the amounts of the exact fruits and vegetables that you are juicing to get an approximate value of calorie content for what you are consuming.  The nutritional content of some fruits and vegetables can be found on this site.  As previously mentioned, your actual fiber intake will probably be lower since most juicers strain out the pulp, but the calorie content should be close.  Perhaps a good juicing manual would be able to provide more specific nutrient information for juiced fruits and veggies.

 

Because of decreased fiber being associated with juicing, I would recommend that you continue eating fruits and vegetables in other forms as well: fresh, frozen, canned and dried, in order to maintain your fiber intake.  Juicing is a great option for part of your fruit and vegetable consumption, but don’t forget importance of consuming whole fruits and veggies too!  Happy juicing!

 

In the technical sense, a vegetable is the edible part of plants that is used as food, including fruit, seeds, roots, tubers, bulbs, stems, leaves or flower parts. 

 

There are kid-friendly recipes here and suggestions for getting kids involved, including free downloadable materials on this website. You can also see if our online catalog has what you are looking for.

 

The tangelo is a cross between a mandarin orange and a grapefruit. It is sweet, very juicy, easy to peel and has only a few seeds. It has a nipple at the stem end. It is a member of the citrus family and is an excellent source of vitamin C. It is low in calories, very low in fat and a good source of fiber.

 

Cooking vegetables can reduce the amounts of some vitamins (like vitamin C) but can make other nutrients more easily used by your body (like lycopene in tomatoes). If you prefer cooked vegetables, cooking them quickly is best, either in the microwave, by steaming or in a stir fry. The important thing is to eat your vegetables, either raw or cooked. See how much is recommended every day by clicking here.

 
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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