For fruits and vegetables, the magic number is 8 – Channel3000.com – WISC-TV3

So often we hear people saying they want to “eat better” or “lose weight,” with no definitive goals in mind. The American Heart Association is trying to make life easier for us, at least when it comes to diet. It urges us to remember the number eight each and every day, because that’s how several fruits and vegetables we should be eating, and feeding our kids, each and every day.

We have work to do

It’s not surprising that several people are not meeting recommendations, but you may be shocked by how few fruits and vegetables people are eating.  From 2007-2010, half of the total U.S. population consumed less than one cup of fruit a day, and less than one-and-a-half cups of vegetables, according to the CDC. 

The statistics specifically involving children are also alarming.  From 2007-2010, 60% of kids failed to meet fruit recommendations, and an eye-opening 93% consumed fewer vegetables than recommended.

“Hopefully parents can learn something from this,” says Jennifer Oikarinen, clinical dietitian at St. Mary’s Hospital.  “We want Moms and Dads to know that better practices early in life can lead to better outcomes later in life.  Children are more likely to eat better as adults, if they’re around a variety of fruits and vegetables as kids.” 

Know the benefits

The list of benefits for a diet loaded with fruits and vegetables is almost endless.  Not only are they high in vitamins, minerals and fiber, but also low in fat and calories.  In addition, eating them will help you control your weight and blood pressure.

“The list goes on and on,” says Oikarinen.  “Kids who meet the recommendations may get sick less often, or feel better on a daily basis, and what parent doesn’t want that for their child?”

Oikarinen also advises parents to mix things up.  Creating a rainbow on your plate will give you a wide variety of nutrients.  But don’t overthink it.  Some old standbys are still very good for your child. 

• Apples: They’re not guaranteed to keep the doctor away, but apples are a good source of fiber, which can lower cholesterol and glucose.  Apples also pack vitamin C, which protects cells from damage, and aids in the absorption of iron.
• Blueberries: They may help prevent heart disease, diabetes, and some cancers.  Blueberries may also improve short-term memory and promote healthy aging.
• Broccoli: You may not know it, but this green veggie is rich in vitamin C and vitamin A, and is also linked to preserving eye health.
• Spinach: This superfood virtually does it all.  Spinach can boost your immune system, protect you versus age-related vision diseases, heart disease and some cancers.

How you can help yourself

In order to meet the daily recommendations, families need to incorporate more fruits and vegetables into every meal.

“That may be tough if, for example, breakfast is usually cereal, or eggs and toast,” says Oikarinen.  “But there are ways to incorporate fresh, canned, dried or frozen fruits and vegetables into these meals without adding too much effort.”

These are just a few of the tips from the American Heart Association.

At breakfast:

• Add bananas, raisins or berries to your cereal.
• Add onions, celery, peppers, or spinach to your eggs and potatoes.

At lunch:

• Put cucumber, sprouts, tomato, or avocado on your sandwich.
• Have a piece of fruit or raw veggie sticks instead of chips as a side.

At dinner:

• When you use the oven, put in a whole potato or sweet potato at the same time.
• Add onions, garlic or celery when making sauces.
• When making rice, add some frozen peas for the last three minutes of cooking.