Editor’s note: In observance of National Nutrition Month, local dietitians are writing columns which focus on the Academy of Nutrition and Dietetics’ theme “Get Your Plate in Shape,” which encourages including healthy foods from all food groups in the diet.

The next time you sit down to eat a meal, take a look at your plate. Vegetables, whole grains and fruits should take up the most space. If that’s not the case now, there could be some room for improvement in your nutrition choices.

    On June 2, 2011, the United States Department of Agriculture (USDA), in support of the Dietary Guidelines for Americans 2010, changed its icon from the familiar pyramid to a healthy MyPlate icon. The new plate icon is sectioned off to show fruits and vegetables making up half the plate.

    Most people acknowledge that fruits and vegetables are healthy, but may not realize the extent to which the nutrients provided from these foods can benefit their health. Fruits and vegetables provide vitamins, minerals, antioxidants and fiber to your body. Individuals with a good intake of fruits and vegetables have been found to have decreased risk for certain chronic diseases including heart disease, high blood pressure, stroke and some cancers.

    Vegetables and fruits can also help you control your weight! Most fruits and vegetables are naturally low in calories and fat, so they can help you lose weight if you need to. The water and fiber in these foods means you can often eat the same volume or amount of food and consume fewer calories, as long the fruits and vegetables are substitutes for higher calorie foods. For adults needing weight loss or with diabetes, choose whole fruit over fruit juices. Juices lack fiber, are less filling, and can contribute a lot of calories and sugar to your diet.

    Most people should aim for five to nine servings (at least 4? cups) of non-starchy vegetables and fruits a day. Potatoes, corn, beans and peas don’t count. Different colored fruits and vegetables provide different nutrients, so aim to include a variety each day to give your body a good mix of vitamins, minerals and antioxidants.

    What is a serving size? It depends. Generally, a serving is 1 cup of a raw vegetable and half a cup of a cooked vegetable. One serving of a fruit is usually about 4 ounces and roughly the size of a tennis ball. A serving of fruit juice is ? cup. A dried fruit is 2 tablespoons. A food scale is helpful for getting portions right.

    Despite knowing the benefits of fruits and vegetables, it still may seem difficult to get in the recommended quantities. Tips below show easy ways to add servings to your meals.

    • Keep your fruits and vegetables visible! Keep fruit in a bowl on the counter for a great snack when you are hungry.

    • Add sliced fruit or berries to cereal, oatmeal or yogurt.

    • Add lettuce, tomatoes, cucumbers, sprouts, peppers to wraps or sandwiches.

    • Layer spinach into lasagna.

    • Add shredded or finely chopped vegetables such as carrots, onions, squash or zucchini to tomato sauce for spaghetti or other dishes.

    • Cut up veggies at the beginning of the week and bag them up for convenient snacks.

    • Keep frozen vegetables on hand for quick sides, or to add to casseroles, soups and stews.

    • Increase the variety in your diet with salad toppings — add dried cranberries or raisins, sliced pears, oranges, nectarines, strawberries, or grapefruit.

    Keep a variety of fresh, canned and frozen fruits and veggies and you’ll never be without what you need to put together a healthy meal. (Avoid fruit canned in syrup and choose vegetables canned without salt). Use the fresh produce first, and still have on hand a stock of fruits and veggies to use later in the week. If you plan menus, be a little flexible so that you can take advantage of what may be on sale in the produce department.

    If you see that you could improve your health by adding more fruits and vegetables to your plate, start with setting some goals. Begin where you are. If you eat one serving of a fruit or vegetable, a good goal would be to aim for two servings per day. Proceed from there, looking for ways to include more fruits and vegetables into your lifestyle in a way that works for you.

    For more information, the Website www.FruitsandVeggiesMoreMatters.org offers serving sizes, recipes and tips to help you achieve the goal of making half of your plate fruits and vegetables.

    Following are recipes provided by Rhonda Carney, RD, CDE, clinical nutrition manager at Rush Foundation Hospital and Sky Joiner, RD, clinical manager at Anderson Regional Medical Center, North.

Citrus Chicken Salad

1 tablespoon fat-free mayonnaise

1 tablespoon fat-free sour cream

2 teaspoons frozen orange juice concentrate

? teaspoon grated orange peel

2 boneless, skinless chicken breast, cooked and chopped

1 large kiwi, thinly sliced

? cup canned mandarin oranges, drained

? cup finely chopped celery

4 lettuce leaves, washed

2 tablespoons cashews, chopped

    Combine mayonnaise, sour cream, orange juice and orange peel in a bowl.

Add chicken, kiwi, oranges, and celery; stir

    Cover and refrigerate for 2 hours. Serve on lettuce leaves and sprinkle with cashews.

    Makes 2 servings. Each serving provides: Calories, 195 calories; Total Fat, 6 grams; Cholesterol, 3 grams; Total Carbohydrates, 18 grams; Fiber, 2 grams; Protein, 18 grams; Sodium, 431 mg

Strawberries with Cinnamon Cream

 

Cinnamon Cream

? cup frozen fat-free or low-fat whipped topping, thawed

? cup fat-free or low-fat plain yogurt

1 tablespoon firmly packed dark brown sugar

? teaspoon vanilla extract or 1/8 teaspoon almond extract

1/8 teaspoon ground cinnamon

2 cups whole strawberries

     In a small serving bowl, stir together cinnamon cream ingredients.

     Let diners dip strawberries in cinnamon cream, or put strawberries on individual plates or in small bowls and spoon sauce over berries

    Serves 4. Serving size: ? cup strawberries and 2 tablespoons topping per serving. Dietary Exchanges or choices: ? fruit, ? other carbohydrate or you may count as 1 carbohydrate serving.

     Calories 59; Total Fat 0.5; Saturated Fat 0 g;Polyunsaturated Fat 0 grams, Monounsaturated Fat 0 grams; carbohydrates 13 grams; Fiber 2 grams, Cholesterol 0 mg; Protein 1 gram; Sodium 19 mg

    • Summer John, RD, LD, is a clinical dietitian for Food and Nutrition Services at Anderson Regional Medical Center.