Kewanee Hospital

Fruits & Veggies Matter!

September 06, 2011

Submitted by Katie Adell, Registered Dietitian, Kewanee Hospital

 September is National Fruits and Veggies Months.  I know what you’re thinking … “There’s a special month for ANYTHING these days.”  Let’s face it, fruits and veggies are important year-round … not just in September.  They are filled with vitamins and minerals, plus they are lower in calories, fat, and sodium.

In many cases, time and convenience could be what is stopping you from getting enough fruits and veggies.  Because most Americans do not get enough in their diet, I have a few tips for you to sneak a few more into your day.  

Fruits and veggies are the original ‘fast food.’  Blend a fruit smoothie to drink on your way to work.  There is nothing easier to take with you for breakfast or lunch than a banana, apple, or a bag of carrots & celery sticks.  You can also buy pre-packaged fruits cups that are perfect to pack in kids’ lunches, as well as Mom & Dad’s!  Also fun for the whole family are that old favorite, ’ants on a log’ -- a celery stick topped with peanut butter and raisins.

Watching what you eat doesn’t mean you can never go out. Dining out is a source of entertainment for many.  Just remember, when you’re out at a restaurant, try the veggie-filled dishes…stir fry, vegetable fajitas, veggie wraps, or vegetable soup.  When ordering a sandwich, ask for extra veggies such as lettuce, tomato, onions, sliced peppers or cucumbers.  You could also order a side of veggies instead of chips or fries.

Nothing is easier than making a large batch of trail mix using seeds, nuts, and dried fruit.  You can mix a lot at one time and store it in small bags or containers so they are ready to go when your hunger strikes.  Apple slices or a banana with peanut butter are also tasty options.

Fruits and vegetables can be somewhat expensive, but there are a few penny-saver tips that can help your budget.  Many people enjoy growing their own vegetables.  You can invest a little in seeds and get a lot of veggies in return.  You could also try indoor greenhouses or pots in the cooler months.  You may even find a friend or neighbor so you can exchange your home-grown taste treats!

Minimize waste by buying only the amount your family will eat.  How many times have you bought a large bunch of bananas, only to have the final 2 or 3 turn brown?  Only buy what you know your family will consume before it goes bad.  If you notice your veggies & fruits are piling up, they can often times be frozen or used in other recipes.  Leftover vegetables can be used in soup.   To make many fresh fruits and vegetables last longer, you can also store them in the refrigerator or freezer soon after getting home from your shopping trip.  Many cookbooks offer specific freezing instructions.

Canned fruits and vegetables are another good option because they last a long time and can be added alone as a side, or as an ingredient in different recipes.  Just be sure to choose canned vegetables with no added salt, and fruit that is canned in 100% fruit juice.

Be creative!  Enjoy your fruits and vegetables in different ways.  You can use fruits for dessert instead of the traditional pies, cookies or ice cream. Try baking apples or poaching pears.  Many healthy recipes for low-fat fruit dips are available and are delicious with a number of different fruits.

Look for sales and deals on fruits & vegetables at the grocery store or through coupons.  Watch for coupons in your local newspaper for fruits and vegetables that your family enjoys.   You can also find coupons online.

For more information on healthy eating tips, visit fruitsandveggiesmatter.com, or to arrange a dietary consultation, call Kewanee Hospital’s Family Health Clinic at 309.852.770