Children are also encouraged to eat five or more servings of fruits and vegetables per day. However, serving sizes for young children, ages 2 to 3, may need to be smaller than those of adults, depending upon the child's age and stage of growth. For children ages 2 to 3 years, portions which are at least half the adult size, when eaten as part of a well balanced diet, should be nutritionally adequate. Because many children don't eat a lot all at once, try to serve smaller portions more frequently throughout the day.

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Cronin FJ, Shaw AM, Krebs-Smith SM, Marsland PM, Light L. Developing a Food Guidance System to Implement the Dietary Guidelines. J Nutr Educ. 1987; 19:281 302.
Cronin FJ, Shaw AM, Krebs-Smith SM, Marsland PM, Light L. Developing a Food Guidance System for 'Better Eating for Better Health: A Nutrition Course for Adults. Hyattsville, MD: US Dept of Agriculture; April 1985. Administrative Report 377.
Krebs-Smith SM, Cook DA, Subar AF, Cleveland L, Friday J, Kahle LL. Fruit and Vegetable Intakes of Children and Adolescents in the US. Arch Pediatr Adolesc Med. 1996;150:81-86

What types of fruits and vegetable are promoted by the 5 to 9 a Day Program?

All fresh, frozen, dried, or canned fruits and vegetables count towards the 5 to 9 a Day goal, as long as they don't have added sugars or fats. Fruits and vegetables (with the exception of avocados, olives and coconut) are naturally low in fat. Fruits and vegetables in heavy sauces, oils, and syrups add lots of extra calories to your diet. Though some people think that fresh fruits and vegetables are more nutritious, there is no need to limit yourself only to fresh produce. Including dried, frozen, or canned fruits and vegetables is just as nutritious and can make reaching your 5 to 9 a Day goal easier than ever!

What are some quick and easy ways that I can add fruits and vegetables into my diet?

Try these!

• Add fruit to your breakfast cereal or oatmeal (not just bananas, but also apples, grapes, berries, peaches, and mandarin oranges).
• Drink 100% juice instead of soda for a snack.
• Snack on mini-carrots or dried fruit at work instead of candy.
• Supplement your take-out dinner with fruits and vegetables from home. Try a glass of 100% juice, a salad, microwaved vegetables, or some fruit for dessert.

For recipes and tips from the 5 to 9 a Day website click here...

What are some quick and tasty ways to prepare fruits and vegetables?

Here are some no-hassle, quick ways to get delicious fruits and vegetables on the table.

Salads and Sides:

• Open cans of kidney beans, wax beans, chickpeas, and green beans, and toss with a low fat vinaigrette for an ultra-fast bean salad.
• Try adding fresh herbs to vegetables before you roast, stir-fry, or steam them. For example, tomatoes go well with basil and oregano, and carrots go well with dill.
• Broil sliced vegetables such as zucchini, bell peppers, eggplant and tomatoes, for just a few minutes until they blacken around the edges. Serve warm with a light dressing of lemon juice, reduced-fat mayonnaise, and black pepper.

Entrees:

• Add 1-2 cups of frozen vegetables to canned soup before heating; serve on top of rice in a shallow bowl.
• Use a 12-inch, pre-baked packaged pizza crust to create a 20-minute dinner; add sliced zucchini, fresh spinach, mushrooms, tomatoes, garlic, onion, and cheese and bake at 400 degrees until the cheese bubbles.
• Add grapes and sliced apples and pears to a chicken salad. Or add tomatoes, radishes, and green bell peppers to a tuna salad.
• Top broiled meat, chicken or fish with salsa. Each 1/2 cup of salsa is a serving.

For more tips and information on the national 5 to 9 a Day for Better Health Program visit their website at http://www.5aday.gov.

USDA RELEASES NEW RECIPE BOOK FOR HEALTHY, THRIFTY MEALS

The U.S. Department of Agriculture released a menu and recipe book, Recipes and Tips for Healthy, Thrifty Meals, designed for anyone who wants to eat a healthy diet that meets federal dietary guidance at minimal cost.

"In developing this recipe book, we had three goals in mind: that the weekly meal plan meets the nutritional recommendations in the RDAs, the Dietary Guidelines for Americans, and the Food Guide Pyramid; that the recipes are easy to prepare and taste good; and that a Family can purchase the foods at minimal cost," said Under Secretary for Food, Nutrition, and Consumer Services Shirley Watkins. "These recipes achieve all of those goals."

Watkins said that the recipes were suitable for working Families and are appealing to the eye and the palate. "If the recipes don't taste good, they won't be used regardless of whether they are nutritionally sound. These recipes passed all the tests with flying colors," she added.

The recipes, developed by The Pennsylvania State University in cooperation with the USDA Center for Nutrition Policy and Promotion (CNPP), were preparation-tested and taste-tested with Families. The menu and recipe book, which has over 40 recipes, also contains information on shopping, cooking healthy meals, and food safety.

Copies of the book are available for $4.25 a copy through the Government Printing Office by calling (202) 512-1800 and asking for stock number 001-000-04680-2.

You can download the PDF version of the book by clicking here. (235 K)