The Problem: Not enough fruits & veggies
Research shows how you eat can affect long term health 'no
surprise there. It can make a difference not just in the
way you feel every day but can help prevent your DNA from
getting worn out! Evidence from epidemiological studies
and laboratory studies indicates that dietary factors are
important in the causation of cancer at many sites.
Extensive studies have concluded that diets high in fat,
low in fiber and/or low in fruits and vegetables are
associated with an increase incidence of mortality from
various cancers.
Diets with a higher intake of plant foods, especially
yellow and green vegetables and citrus fruits is associated
with reduced risk of several cancers, notably cancer of the
stomach, pancreas, colon, rectum, bladder, endometrial,
cervix and ovary. So how is America doing on eating foods
to prevent cancer? And what can we do differently to
improve our diets.
- Fewer than 1 in 10 Americans meet fruit or vegetable
intake recommendations.
- One quarter of all vegetables consumed by children and
adolescents are French fries.
- Kid's intakes of all fruits and of dark green and/or deep
yellow vegetables are very low compared with
recommendations.
- Fewer than 10% of 1- to 2- year-olds consume a dark green
vegetable a day 'green foods are important for eye health
and often contain folate acid which is good for your heart.
- Only one in five children eats five or more servings of
fruits and vegetables per day.
- Beta-carotene in sweet potatoes, pumpkins and carrots is
converted to vitamin A, which helps maintain healthy mucous
membranes and healthy eyes.
- Scientists have also reported that carotenoid-rich foods
can help reduce risk of cancer, heart disease and can
improve immune system function.
How to fix it!
Creating a colorful fruit smoothie or having your child
find a new dark green or deep yellow fruit or vegetable
they haven't tied yet are 2 ways to have new food
adventures. Find fun ways to expose children to a variety
of fruits and vegetables at an early age. Try our vegetable
logic puzzle with your school aged child. See fun eating
tips below:
- In our house, broccoli is called dinosaur trees and
tomato sauce used as dip becomes swamp sauce.
- Cauliflower's name ranges from snow clouds to Santa puffs.
- Our spaghetti often comes from spaghetti squash, a deep
yellow food packed with nutrients which kids love because
it's can be play with just like spaghetti.
- Yellow peppers also make a great snack and in the summer
are fairly easy to grow in a wooden whiskey barrel, a deep
pot or in the ground. Grow, eat and enjoy!
----------------------------------------------------
Halas-Liang, MA, RD, CDE, CNSD is the Program Coordinator
for the Online Certificate in Nutrition for Optimal Health,
Wellness, and Sports. This program is offered in
partnership with Colleges/Universities throughout the
nation and can be taken anywhere. To learn more, go to
http://www.efslibrary.net . She is also founder of
http://www.superkidsnutrition.com , where she is "saving
the world, one healthy food at a time (TM)."
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