“These chronic diseases are the cash cow of the
pharmaceutical industry.”
--Michael
Gregor, MD, author of How Not To Die
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| Fresh cranberries: 1/2 cup has 30 calories and 2 grams of fiber. |
Most Americans, including children,
consume too few fruits and vegetables. A poor diet (eating too few vegetables, fruits, beans and whole grains and too many foods high in sugar, fat, salt and foods from animals) is linked to obesity, diabetes, heart disease
and certain cancers.
Public health
officials endorse eating a diet full of fruits and vegetables. Yet, study data just released this week from Centers for Disease Control and Prevention’s 2015 Behavior Risk Factor Surveillance
System revealed that only 1 in 10 Americans is eating enough fruits and
vegetables. “The study confirms years of
data demonstrating that Americans do not eat their veggies,” said Marian
Nestle, professor of nutrition and food studies at New York University in a recent interview
to The Guardian.
The study found that only 12% of Americans meet the daily
fruit recommendation (1-1/2 to 2 cups/day) and only 9% meet the daily vegetable
recommendation (2-3 cups/day). Men,
young adults and people living in poverty all had especially low rates of fruit
and vegetable intake.
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| Pumpkins are high in fiber and beta-carotene. |
One principle taught in every Growing Healthy Kids workshop
is, “Eat Rainbows,” by eating fruits and vegetables that are the colors of
the rainbow. We bring blueberries, bananas, kale, kiwi, cucumbers,
strawberries, and blenders to teach people how to make delicious healthy shakes and jumpstart their day with fruits and vegetables.
Replace fruit juice with fresh or frozen
fruit. When you make this one simple change with your kids,
you are reducing their sugar consumption and increasing their fiber consumption. Fiber is found only in foods in plant foods,
like fruits, vegetables, whole grains, and legumes.
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| The author's healthy breakfast shake |
One of my healthy habits is to eat most of my day's fruit in my breakfast
shake and then eat a big green salad for lunch. Pictured above is my typical breakfast shake containing blueberries, bananas, pomegranates, cucumber, chia seeds, ground flax seeds, matcha, ceylon cinnamon, and almond butter.
Most
days, I have consumed 2 cups of fruit and 3 cups of vegetables by 1:00 PM. How easy is that?
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| Lunch: green salad with locally grown red romaine lettuce from Osceola Organic Farm |
Eating enough fruits and vegetables is key to getting enough
dietary fiber, staying at a healthy weight, not developing diabetes, heart
disease and certain cancers. Fruits like
blueberries are high in antioxidants and help detox the body and prevent memory
disorders. Vegetables, whether kale,
sweet potatoes, or broccoli, contain vitamins and minerals that strengthen our
bones and create strong bodies.
Here are my Top 7 Tips to protect kids from developing
diabetes:
- Make seasonal fruits and vegetables the centerpiece of your meals and at least half of what you eat every day.
- Choose locally grown seasonal fruits and vegetables, when available.
- Eat rainbows.
- Choose organic, non-GMO foods whenever possible.
- Eat whole grains and legumes like farro, barley, oats, quinoa, lentils, and beans every day.
- Be physically active every day.
- Set limits for screen time.
With love and gratitude,
Nancy L Heinrich, MPH
Founder, Growing Healthy Kids, Inc.
