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Get some color into your diet Go green 3 tips when reading nutrition facts labels Simple ways to add fruits and vegetables to your daily diet 1 Note the serving size. This information indicates both the recommended serving size and the number of servings contained in the package. The Academy of Nutrition and Dietetics recommends that consumers compare the portion size they actually eat to the serving size listed on the label. Some people may consume more than one serving size per meal, and that can affect just how much of each ingredient is being consumed — including ingredients like sodium that can be harmful in excess. 2 P ay attention to calorie count. Nutrition labels contain calorie counts, which can help people maintain healthy weights. Being at a healthy weight has been linked to a reduced risk for various conditions, including type 2 diabetes and cardiovascular disease. Nutrition labels list calories per serving, so people trying limit their calorie intake to lose weight or maintain a healthy weight should pay particular attention to this information. 3 Let the daily values guide you. The AND notes that percent daily values, which are listed as "DV" on food labels, help consumers determine how particular foods fit into their daily meal plans. These values are based on a 2,000 calorie per day diet, though some people may need more or fewer calories than that. In addition, some people may need more than the 100% recommended daily value of a given nutrient. Consumers should discuss their specific needs regarding calorie and nutrient intake with their physicians. More information about nutrition labels can be found at eatingright.org. n P arents imploring their children to eat their fruits and vegetables is a nightly occurrence at many dinner tables. Reluc- tant youngsters may have a seemingly innate resistance to vegetables, but parents should stay the course, as the importance of making fruit and vegetables a routine part of one's daily diet is hard to overstate. A 2017 report from the Centers for Disease Control and Prevention found that just 12% of adults in the United States are meeting the standards for fruit consumption as established by the Dietary Guidelines for Americans, which are determined by the Office of Disease Prevention and Health Promotion. Even fewer people (9%) are meeting the standard for vegetables. That's unfortunate, as fruits and vegetables have been linked to a host of health benefits. Why eat fruit and vegetables? The U.S. Department of Agriculture notes that fruits do not contain cholesterol and are naturally low in fat, sodium and calories. In addition, fruits contain a host of essential nutrients, including potassium, dietary fiber, vitamin C, and folate, that are historically underconsumed. Similarly, studies have shown that vegetables, which also are great sources of vitamins and minerals, can help people reduce their risk for a variety of conditions, including heart disease, stroke and certain types of cancer. How can I include more fruits and vegetables in my diet? Routine is a big part of many people's lives, and some may find it hard to change their dietary routines. But people who aren't eating enough fruits and vegetables likely don't need to completely overhaul their diets in order to include more fruits and vegetables. In fact, the American Heart Association notes that the following are some easy ways for people to sneak more fruits and vegetables into their diets. Breakfast: When sitting down for a bowl of cereal, add some bananas, raisins or berries to your bowl. When making eggs or breakfast potatoes, add chopped up onions, celery, green or red bell peppers, or spinach. Lunch: Forgo sandwiches in favor of fruit or vegetable salads at lunchtime. If you must have a sandwich, top it off with vegetables like cucumbers, sprouts, tomatoes, lettuce or avocado. Dinner: Replace less healthy side dishes with fruit or vegetable salads, and don't forget to include steamed vegetables, even frozen ones, on your dinner plate every night. Add chopped vegetables, such as onions, garlic and celery, when creating soups, stews or sauces. A few simple strategies can help people eat more fruits and vegetables and reap the many rewards that such foods provide. n 8 February 2, 2020 Healthy Living A Marketing Supplement of the Marin Independent Journal | marinij.com