Eat a rainbow of fresh produce everyday for good health

Eau Claire, Wis.–Is your dinner plate looking bland lately? Does it need some color? If so, you might want to follow the advice in the new United States Dept. of Agriculture MyPlate system

The MyPlate symbol–a colorful dinner plate divided into four sections–represents the USDA’s guidelines for healthy eating. The plate has one section for fruits, another for vegetables, and two more for grains and proteins. A glass next to the plate represents dairy.

MyPlate gives a quick visual image of a healthy meal. “One of the basic messages emphasized in MyPlate is to fill half your plate with fruits and vegetables,” says Nancy Coffey, Wisconsin Nutrition Education Program coordinator for Eau Claire County UW-Extension.

Fresh fruits and vegetables offer abundant color. “Choose rosy red cherry tomatoes, orange sweet potatoes, or a dark green crisp spinach salad to add color to your plate,” says Coffey.

Along with the recommendations in MyPlate, Coffey has a few tips to help parents who want to serve healthier meals to children. “Think of kid-friendly ways to encourage your children to eat fruits and vegetables,” she says. “Make tasting fruits and vegetables fun.”

Children love to help. Let kids help make a low-fat yogurt and fruit smoothie using fresh, frozen or canned fruit. Freeze the fruit for a thicker smoothie. Let your child help put the ingredients in the blender, cover and hit the button to make a wonderful summer treat.

Kids also love to dip their foods. Dip colorful raw carrots, broccoli or yellow squash slices into low-fat ranch dressing. Fruit chunks like pineapple, strawberries and kiwi can be dipped in kids’ favorite yogurt.

Grow a cherry tomato plant in a large container. Water and support the plant with a frame as it grows. Then enjoy tomatoes picked off your own plant.

Make a family trip to your local farmers’ market. Let kids choose a familiar fruit or vegetable they know they like. Challenge your children to choose one item of each color: white radishes, red strawberries, orange carrots, and green spinach. Be adventurous—try a new vegetable. Ask the produce farmer about how to prepare your selection.

Rent a community garden plot. Start by planting easy-to-grow green beans, tomatoes and lettuce. Add to the experience and grow something more unusual–plant an eggplant or some brussels sprouts. Spend family time working in the garden and harvesting. Enjoy learning about gardening from others at the garden.

For more ideas about adding healthy fruits and vegetables to your diet, go to http://www.choosemyplate.gov or contact your local county UW-Extension office.

You can find contact information at http://yourcountyextensionoffice.org or contact Nancy Coffey, 715-839-4712, nancy.coffey@ces.uwex.edu