Fruits and Veggies

8 Jun

Eating right is important, we all know it. Well, important and difficult. Having survived college, I understand the meaning of eating truly awful food, whether it was the 3 packs of Easy Mac I had for dinner at 11 PM or the In N Out fries I had for dessert. Nutrition is something that everyone needs to be more conscious of because while everyone eats multiple times every day, what we eat is not given the amount of thought it deserves.

Fear not good reader! It’s not as difficult as is may seem to eat well. Here are some things you need to know.

– The average adult should consume 2 cups of fruit and 2 1/2 cups of veggies a day. To visualize what this means, look at a muffin pan. Each section of a muffin pan is 1/2 cup, which happens to be a serving size. 4 of those little sections should represent how many fruits you ate and 5 should represent your veggies. Next time you eat think about how many sections you’re filling.

– You can sneak fruits and veggies into just about every dish by either blending vegetables into soups or getting more creative with what you eat. Use fruits or veggies to replace more unhealthy ingredients, add blueberries to cheerios instead of sugar. Use Sweet Potato in… anything!

– Replace your chips with carrots. Snack time is a great time to get some fruits or veggies into your day. Take carrot sticks to work or have an apple with your cup of coffee (or tea).

– Don’t forget to eat a variety of veggies too, the more diverse the colors of your food is the more vitamins and nutrients you get out of them.

– Buy fruits and veggies that are in season. Visit your local farmer’s market, you’ll be supporting local businesses as well as get food that is fresh and in season. Eating in season ensures that you are getting a diverse selection throughout the year.

– Overall the key to changing your diet is being conscious of what you put in your mouth. Keep a journal of what you eat throughout the day and BE HONEST. It’s okay to write down the Oreo’s you ate after dinner just so long as you’re eating them in moderation. Keeping a food diary will only benefit you if you’re honest.

For more information about nutrition visit or leave me a comment.

I’m in the process of designing a nutrition program for the St. Margaret’s Summer Camp. This camp offers a safe, nurturing environment for at-risk youth in the neighborhood around St. Margaret’s Church in Seat Pleasant, MD. Seat Pleasant is located in Prince George’s County, just a stones through away from the District of Columbia. The violent crime rate is 1,286 per 100,000 people and the median income falls below both the national average and the average for PG County. To have the opportunity to give these kids something positive is something I’m very excited and passionate about.

So what does nutrition have to do with summer camp? With obesity rates on the rise, I believe that we have to work harder to get our kids to eat well. In lower income areas, obesity rates are significantly higher due to the availability of unhealthy, cheap foods. My goal is to use education as a means of turning the tide of obesity. Giving kids positive experiences with fruits and vegetables is key. I’m working on getting kids excited about food by having them participate in making and growing their food for the summer. I’m very excited for this summer!

One Response to “Fruits and Veggies”

  1. Sana June 8, 2010 at 1:31 am #

    Amy! This is amazing! Good luck at camp :)!

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