Pledge to Eat more Fruits & Veggies in National Fruits & Veggies—More Matters Month
September is National Fruits & Veggies—More Matters Month. As part of the celebration, the Fruits & Veggies—More Matters website, www.FruitsAndVeggiesMoreMatters.org, is unveiling America’s More Matters Pledge: Fruits & Veggies . . . Today and Every Day! The online campaign encourages people to pledge to eat more nutritious fruits and vegetables for their better health and gives them the tools they need to follow through on that pledge.
The America’s More Matters Pledge: Fruits & Veggies . . . Today and Every Day! online pledge was developed in support of first lady Michelle Obama’s Let’s Move childhood obesity initiative. The pledge campaign officially kicks off in September, during Fruits & Veggies—More Matters Month, and will be ongoing.
We all know how important fruits and vegetables are to a healthy diet. They contribute vitamins, minerals, fiber, and other nutrients the body needs to function optimally. Eating fruits and vegetables can help with weight control and help reduce the risk of heart disease, high blood pressure, stroke, type 2 diabetes, and some cancers. Yet most Americans still don’t eat enough of them.
The America’s More Matters Pledge encourages everyone to experience the variety of colors, flavors, and forms of fruits and vegetables by choosing between three different promises that will increase the availability of fruits and veggies in schools, or on their own plates. If you aren’t currently eating many fruits and vegetables, pledge to increase the amount you eat each day. If you’re already eating some fruits and veggies, promise to make them half of your meals and snacks. Or pledge to help increase the availability of fruits and vegetables in schools. Every pledge taken is one step closer to being healthy for LIFE!
It’s easy to pledge online, and while you’re at the Fruits & Veggies—More Matters website, you’ll find the tools you need to follow through with your pledge. Tips and advice on the website make it easier to add more fruits and vegetables to meals and snacks including; a recipe database with over 1,000 recipes, many of which can be made in 30 minutes or less, and a video center loaded with informational and entertaining short clips that offer fruit and veggie selection and storage advice, varietal comparisons, and even more preparation and usage techniques. The nutrition database is filled with selection, storage, and nutritional information about fruits, vegetables, beans, and nuts, as well as fun facts and preparation ideas.
Need more help? The website also features a Fruit & Veggie Happenings page where visitors can type in their zip code to see information about fruit and veggie related activities such as cooking demonstrations, product sampling events, and contests sorted by local community. You will also find information on how schools can add fruit and vegetable vending machines and salad bars to lunchrooms, a list of schools involved in the Fresh Fruit and Vegetable Program, and those schools that have met the HealthierUS School Challenge, and other fruit and veggie related information.
Site visitors can also easily upload information on fruit and veggie related activities, promotions, contests and events of their own. Anyone involved with a fruit and vegetable or nutrition related event is encouraged to add it to the database in order to let others know it’s happening. No event is too small or too large to be included! Visit the Fruit & Veggie Happenings page today to see how easy it is to find fruit and veggie events in your area and populate this new page with fruit and veggie news, events, and activities.
Adding more fruits and vegetables to meals and snacks is easy when you realize that all forms count: fresh, frozen, canned, dried, or 100 percent juice. All forms of fruits and vegetables are an affordable part of a healthful lifestyle. Fresh cabbage, potatoes, broccoli, carrots, lettuce, apples, pears, and citrus fruits are all budget friendly. Canned, frozen and dried fruits and vegetables are easy on the wallet too. They are just as nutritious as fresh because they are processed quickly after harvest, capturing all of nature’s goodness. Canned or frozen fruits and vegetables and 100 percent juice can be bought in bulk and used as needed so stock up when your family’s favorites are on sale. Increasing the amount of fruit and vegetables you eat everyday, or filling half your plate with fruits and veggies at both meals and snacks can make a big difference in your health and energy level.
Move protein away from the main focus of the meal. Meat tends to be the most expensive part of a meal and it can be high in calories and fat. Using less meat, or even going meatless for one day each week, can help lower both fat intake and costs. Replace about half of the meat on your plate with extra fruits and vegetables, and use beans as a protein. Beans are a good source of protein and fiber and are low in fat.
Another fun way to celebrate National Fruits & Veggies—More Matters Month is to try one new fruit or vegetable each week. You can look online at www.FruitsAndVeggiesMoreMatters.org to find a delicious recipe for preparing it. You might just find a new family favorite!
Meanwhile, get National Fruits & Veggies—More Matters Month off to a good start by preparing this delicious dish that offers two cups of veggies in each serving, Spaghetti Squash with Chunky Tomato-Garlic Sauce. Round out your meal with a slice of whole grain bread, add fresh, canned or frozen fruit for dessert and dinner is served!
Visit www.FruitsAndVeggiesMoreMatters.org for user-friendly advice on how to add more fruits and vegetables to your diet; including, recipes, nutrition information, tips for getting kids to eat fruits and vegetables, and even videos. Follow Fruits & Veggies—More Matters on Facebook or Twitter to get the latest news on America’s More Matters Pledge: Fruits & Veggies . . . Today and Every Day!
Raisin Waldorf Salad
1/2 cup Sun-Maid Natural California Raisins
4 ounces diced lean ham
2 apples, diced
1/3 cup sliced celery
1/4 cup fat-free mayonnaise or plain yogurt
2 tablespoons chopped toasted walnuts, optional
4 small (6-inch) flour tortillas, optional
Instructions: Combine salad ingredients. Serve as a salad or make into sandwich rollups. For rollups, divide filling equally among tortillas and roll up, folding in the ends. Wrap in plastic wrap or aluminum foil until ready to eat.
Serves: 4
Nutrition Information per Serving: calories:188, total fat:5.7g, saturated fat:2.0g, % of calories from fat:27%, % of calories from saturated fat:10%, protein:9g, carbohydrates:28g, cholesterol:28mg, dietary fiber:3g, sodium:148mg
Recipe is courtesy of the Produce for Better Health Foundation. All PBH endorsed recipes meet the nutrition standards that maintain fruits and vegetables as a healthy food.
Carrot Tuna Vegetable Dip
Fresh vegetables and dip arranged on a tray makes a beautiful presentation.
Preparation time: 30 minutes
4 cups assorted snacking vegetables* such as: baby carrots, celery, cucumbers, cauliflower and/or broccoli flowerets, cherry tomatoes, zucchini, mushrooms
1 celery stalk, chopped
½ cup chopped carrots
6 oz. can water-packed tuna, drained
¼ cup nonfat mayonnaise or creamy-style salad dressing
2 teaspoons prepared horseradish
1/8 teaspoon salt
1/8 teaspoon black pepper
¼ teaspoon hot pepper sauce
2 teaspoons basil, crushed if dried, chopped if fresh
1 large egg, hard-boiled and chopped
Select desired vegetables, wash, prepare,* and place in groups on serving platter, surrounding a small serving bowl. Cover all with plastic wrap and chill until ready to use. To prepare dip: place chopped celery and carrots in blender container and, using the pulse setting, chop until very fine.
Add drained tuna, mayonnaise, horseradish, salt and pepper, and hot pepper sauce and blend on MEDIUM and then HIGH speed until smooth. Stop blender and scrape sides if needed. Remove to serving bowl and stir in basil and chopped hard-boiled egg. Adjust seasonings if desired. Chill for 15 minutes and serve.
*Chef’s Note: Most raw vegetables, such as carrots, celery, broccoli, zucchini, and cauliflower, slowly dry out on vegetable trays. Tomatoes, mushrooms, and cucumbers are a few that need no special attention. To enhance color and help prevent drying during service, try blanching the firmer vegetables. Simply place each color group, working light to dark, in active boiling water for 5 to 15 seconds, being careful not to cook the vegetables, and then plunge directly into cold, icy water. When fully cooled, drain well and arrange on serving platter. The blanched vegetables will remain crisp and brilliant in color.
Serves: 4
1 Cup of Vegetables per Serving
Fruit and/or Veggie Colors: Orange, Green, White, Red
Nutrition Information per Serving: calories:118, total fat:2.5g, saturated fat:0.7g, % of calories from fat:19%, % of calories from saturated fat:5%, protein:14g, carbohydrates:10g, cholesterol:67mg, dietary fiber:3g, sodium:438mg
Each serving provides: An excellent source of vitamins A and C, and a good source of folate, potassium and fiber
Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
