More Matters: Eating a Greater Number of Fruits and Vegetables

More Matters! The USDA recently moved from its Eat 5-a-Day marketing campaign for fruits and vegetables to More Matters in recognition that the more people eat, the healthier they have the potential to be. Research consistently shows that individuals with diets high in fruits and vegetables can lower their risk of chronic disease.

The campaign also recognizes that different people need different amounts of food, depending on factors including age, weight, gender, and physical activity levels. Five servings each day is a good initial goal to strive for, but not necessarily the proper prescription for every body. For example, according to the CDC calculator, a 30 year old woman who exercises 30-60 minutes each day should eat 2 cups of fruit and 2.5 cups of vegetables each day, whereas a 40 year old man who exercises at least 60 minutes each day should eat 2.5 cups of fruit and 3.5 cups of vegetables, and a 5 year old should eat 1.5 cups of fruit and 2 cups of vegetables.

So what does this mean and how can busy individuals get the recommended amounts of fruits and vegetables each day? It's simpler than it may seem, even for picky eaters who "don't like vegetables."

Children - and adults! - don't have to sit down to a plate of fruit or a salad in order to get their daily allotment. The fruits and vegetables can be mixed into favorite dishes, served as sides, or have a starring role all of their own. Here are a few examples.

- Spaghetti with marinara or meat sauce and shredded carrots, zucchini and onions stirred in. The vegetables add both texture and flavor to the spaghetti, but in an unobtrusive way.

- Marinated and grilled portobello mushroom. Serve with or without cheese, tomato, or onions on a crusty roll.

- Bell pepper or tomato stuffed with chicken or tuna salad and diced veggies.

- Tacos with black beans, salsa, avocado, lettuce, cheese, and ground meat.

- Pizza with shredded carrot on top and any other desired fixings. The carrot will melt into the cheese when cooked and will be mostly unnoticeable but add nutrition.

- Fruit puree in yogurt or oatmeal.

- Slices of banana blended into pudding, yogurt, or ice cream.

- Roasted broccoli with garlic and parmesan cheese. Serve with or without a dipping sauce and let children eat the "tree tops."

Eating habits develop at an early age and children learn by both doing and watching. Since pediatricians recommend trying foods at least 10 times when introducing a new food, parents may prematurely give up on a food before their child is ready to accept the new flavor or texture. This is especially true for vegetables with strong flavors like broccoli, beans, and peppers.

The new book by Dr. William Sears, "The Healthiest Kid in the Neighborhood" (Little, Brown and Company, 2006) gives advice, recipes, and rationales for how to instill healthy nutrition habits. Parents who consistently eat vegetables and fruits in front of their children and serve them as part of every meal teach healthy eating habits for the entire family. The dietary tools available on MyPyramid.gov provide guidance for how much individuals should eat every day, and books galore are available with suggestions for how to truly make "more matter."