Fruit—The Red Band

The next band on Mypyramid (http://www.mypyramid.gov/) is the red band that urges us to eat more fruit. Fruit is a healthy and delicious snack when hunger strikes. All forms of fruit such as blueberries, strawberries and blackberries to apples, oranges and pears can make a healthy snack any time. They do not need to be cooked and can be eaten anywhere. It is recommended that we eat a variety of fruits in all colors just like vegetables. All fruits are filled with phytochemicals, vitamins, minerals and fiber that help decrease the risk of chronic diseases such as heart disease and stroke. Serving sizes are 1 cup of cut-up fruit or a 1/2 cup of dried fruit.


It is recommended that we choose whole fruit instead of fruit juices. Most juices are not 100 percent juice and contain high fructose corn syrup and other unnecessary additives. These juices contain little or no fiber; whole fruit is abundant with it. The best way to keep fruit on your mind is to have a bowl of whole fruit on the kitchen table. People are more likely to eat it if it is one of the first food items they see.

Healthy Action Step: Visit your local farmer’s market and buy some locally grown fruit. Place it in a bowl on you kitchen table. Eat one of these fruits as a snack or with your lunch. To find a farmer’s market near you visit http://www.localharvest.org/.

The Vegetable Group—The Green Band

The next band on Mypyramid is the green band -- the vegetable group. There are so many vegetable varieties to choose from. Plus, they can be eaten fresh or cooked. It is recommended that we eat a variety of colors from dark leafy greens, such as spinach or collard greens, orange yams (sweet potatoes) and butternut squash, red tomatoes, and white cauliflower. Most vegetables have no fat, very few calories and are filled with vitamins, minerals, fiber and phytochemicals that help prevent disease. Potatoes and corn are considered starchy vegetables so typical servings are a bit less but they are no less healthy.

Vegetables sometimes get a bad rap as being tasteless and unappetizing. This can be true if they are not cooked the right way. When cooked correctly, vegetables can be a delicious food item that everyone in your family will enjoy eating. Vegetables need to be either steamed or boiled for only 3-8 minutes depending on their size. Steaming is the preferred method because very few of the vitamins are lost during cooking. When cooked, they should still have their bright color and be crisp-tender. Mushy, pale vegetables are overcooked. Avoid this as much as possible.

Vegetables can also be enjoyed raw such as with a dip made from plain low fat yogurt and seasonings. Raw broccoli florets, cherry tomatoes and bell peppers found on vegetable platters are a perfect way to get your vegetables at parties or as a snack.

100 percent tomato and vegetable juice also counts towards your vegetable servings. Be sure the juice you choose is 100 percent juice with no other added ingredients such as high fructose corn syrup.

For tips on incorporating more vegetables in your diet, visit http://www.mypyramid.gov/pyramid/vegetables_tips.html.

Healthy Action Step: Pick one new vegetable to try with your meal. How about some sautéed spinach, roasted broccoli or steamed carrots?