Eating Your Fruits and Vegetables
from "The Chat and Chew"
Nutrition News from the Council on Aging for Southeastern VT

Fruit Smoothies

Place any of the following combinations in a blender for one minute…

Berry Fix

½ cup cranberry juice
¼ cup strawberries, fresh or  frozen
¼ cup raspberries, fresh or  frozen
¼ tsp lemon juice
½ cup ice cubes

Energy Booster

½ cup cranberry juice
1 small banana
½ cup vanilla frozen yogurt
1 Tbsp honey
½ cup ice cubes

The Ultimate

½ cup orange juice
¼ cup berries, fresh or frozen
¼ cup peaches, fresh, canned  or frozen
1 small banana
1 tsp honey
½ cup ice cubes

In 1991, the National Cancer Institute set a goal for every American to reach by the year 2000: Eat a minimum of five servings of fruits and vegetables a day. How'd we do?
Not very well. Only 32 percent of adults meet that daily goal. And that's bad news for our health. Scientific studies suggest that eating a diet with plenty of fruits and vegetables is a major factor in the prevention of common cancers, heart disease and stroke. Here are some helpful hints which might make it easier to get your five a day…
Know how much a serving is:

  • A medium sized piece of fruit
  • A half-cup canned or frozen fruit (2 canned pear halves)
  • A half-cup cooked or whole cup fresh vegetables. (A cup sized serving is about the size of your fist.)

Use any form of fruits and vegetables. While fresh is best, canned or frozen fruits and vegetables also lowers the risk of cancer and heart disease.

Hand-select a variety of fruits instead of buying one large bag of the same kind. Mixing up a few different types will keep you from getting bored.

Add fruits and vegetables to your diet in small ways. If you eat cereal, add a banana. If you're having ice cream, put strawberries on top. Grab a can of V-8 or tomato juice in the middle of the afternoon.

Before you shop, make a list and be sure to add the fruits and vegetables you like. Having them available is the first step.

Cleaning Fruits and Vegetables
(and other tips)

It's best to clean your fruits and vegetables just before eating them. Use a firm scrub brush and cool running water to scrub your produce. Never use soap or bleach! Fragile fruits like berries do not need to be scrubbed. Put them in a strainer and run them under cool water.
When you cut up fruits and vegetables, it is best to use a clean plastic cutting board. Wash your cutting boards in hot soapy water before putting them away. Do not put fruit or vegetables that has just had meat on it.
As soon as you come home from shopping, store your fruits and vegetables in the refrigerator. Put them in the crisper drawer to keep them fresh longer. It is okay to leave some fruit on the counter to ripen. Just be sure to refrigerate them once they are ripe.

Medicare Covers
Nutrition Counseling

As of January 2002, Medicare has added coverage for medical nutrition therapy for diabetes and kidney disease. Medical nutritional therapy is personalized nutrition counseling by a registered dietitian specializing in these fields. In order for Medicare to pay for nutrition counseling, it must accompany a doctor's referral. Make sure you check with your doctor before making an appointment.

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