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It is best to wash most fruits and vegetables just before eating. Rinsing with clean water is sufficient to wash most fruits and vegetables. Some exceptions are leaf lettuce which can be rinsed, wrapped in damp paper towels, placed in a plastic bag and refrigerated to preserve crispness. Other fruits, like strawberries, will deteriorate quickly if washed then stored. For more selection and storage tips, click here.

 

The best approach to weight management is to eat well-balanced meals with foods from 3 or 4 different food groups, including fruits and vegetables.  An important component of weight management  is to develop good eating habits that you can maintain long-term in order to manage weight.  Eating one pound of strawberries only for lunch is not likely to be a habit that you can keep up for the long-term, and is not well-balanced. About half your food intake throughout the day should be fruits or vegetables. By all means, include one or two portions of strawberries, or other fruits and vegetables, at lunch, but include other foods as well.  You will find some healthy recipe ideas on this site to get you going. 

 

 

 

You can find out what your weight should be by checking here, and clicking on “BMI Calculator”.  Your best bet for weight management would be to consult a registered dietitian who can review your food preferences and meal habits and work with you to develop an eating plan to help you maintain your ideal weight. You can find a dietitian at www.eatright.org

 

 

 

Yes, potatoes are a vegetable. They are the tuber of the potato plant. Potatoes are high in vitamin C and a good source of potassium. While many potatoes are eaten as french fries, we suggested that you bake, boil, microwave, or oven roast them instead of frying. For more information on potatoes, click here.

 

 

 

The easiest way to eat a papaya is to eat it like a melon; slice the fruit, scoop out the seeds and discard the peel. Papaya can also be used in many different types of fruit salads. I prefer to squeeze a lime over it and eat it as is! 

For more tips on creative ways to prepare papaya, click here.

 

 

It’s great that you are paying attention to your diet, as diet, exercise and weight management are the cornerstones of prevention of development of type II diabetes.  It is prudent for everyone to avoid foods that are high in sugar.  The best carbohydrate foods to include are those that are high in fiber, including fruits and vegetables, beans and legumes, and whole grains such as whole wheat bread, brown rice, barley and cereals such as regular oatmeal.  For dietary management, your best bet would be to refer to the guidelines for pre-diabetes from the American Diabetes Association: http://www.diabetes.org/pre-diabetes.jsp

 

Generally, you should eat healthfully, and avoid foods that are high in fat and sugar.  It is also helpful to eat regular well-balanced meals that contain a variety of foods from different food groups.  Tips for healthfully including fruits and vegetables can be found on this site.

 

 

 

Yes, potatoes are a vegetable. They are the tuber of the potato plant. Potatoes are high in vitamin C and a good source of potassium. While many potatoes are eaten as french fries, we suggested that you bake, boil, microwave, or oven roast them instead of frying. For more information on potatoes, click here.

 

 

 

To check what is in season in your area, click here.

 

 

The summer months always bring a bounty of juicy and delicious produce. While some items listed can be found all year, many are at their peak during summer months. Fruits and vegetables in season during summer include: Apricots, Beets, Bell Peppers, Blackberries, Boysenberries, Cantaloupe, Casaba Melon, Cherries, Crenshaw Melon, Cucumbers, Eggplant, Figs, Garlic, Grapefruit, Grapes, Green Beans, Green Peas, Honeydew Melons, Kiwifruit, Lima Beans, Limes, Loganberries, Nectarines, Okra, Peaches, Persian Melons, Plums, Radishes, Raspberries, Strawberries, Sweet Corn, Summer Squash, Tomatillo, Tomatoes, Watermelon and Zucchini. To check what is in season in your area, click here.

 

Getting kids to eat fruits and vegetables can sometimes be a challenge! I have one just like yours and can feel your pain! First and foremost, set a good example. If your child sees that the rest of the family (especially parents) are eating fruits and vegetables, they will be more likely to eat them as well. At this age, children are becoming more independent and one thing they have some control over is food choices. Letting her decide which fruits and vegetables she would like to eat (not if she is going to eat them) is one way to let her have some control. Take your child along on your next trip to the grocery store and ask them to pick out two things they would like to try. Involving your kids in the preparation of fruits and vegetables is another way to get them interested. It could be as simple as chopping something or as complex as trying a new recipe. They will be more likely to eat more fruits and vegetables if they had a hand in their preparation. Also, don’t forget that sometimes it takes 5-10 trials before your child learns to like something… encourage her to continually taste things because her "taste buds have matured" and now she might like them. Since fruits and vegetables have different textures and flavors when they are raw vs cooked, try them different ways. My daughter, for example, will eat onions or carrots when prepared with a roast, but won’t eat either of them raw. And, when she was 5 she would eat canned pears, but not fesh, because she preferred the softer fruit without the peel.   

 

For more tips and ways to include your kids in the kitchen, click 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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