How Do You, Your Friends
and Family Measure Up?
Cups of Vegetables Consumed
Per Day versus Minimum Goal
Age 12-18
Age 6-11
Goal
Intake
Age 2-5
Adults
0
0.5
1
1.5
2
2.5
3
Source: CDC MMWR 8 August 2014, NHLBI We Can!, USDA MyPlate
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Cups of Fruit Consumed
Per Day versus Minimum Goal
Age 12-18
Age 6-11
Goal
Intake
Age 2-5
Adults
0
0.5
1
1.5
2
2.5
Source: CDC MMWR 8 August 2014, NHLBI We Can!, USDA MyPlate
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A.
B.
C.
D.
E.
F.
What is the most frequently consumed vegetable by all children?
Green beans, Corn, Carrots, Peas, Fried potatoes, Salad?
Over one week, what percentage of vegetables consumed should
be dark green, red/orange and legumes? 15%, 25%, 50%, 75%?
What is the most powerful influence on a child’s eating habits?
Friends and peers, education and school meals,
television/internet/media, parents/guardians?
How often must a child be offered a vegetable before its usually
accepted? Once, 3 times, 5 times, 7 times, 10 times or more?
How many times do parents offer a vegetable before giving up?
Once, 3 times, 5 times, 7 times, 10 times or more?
What is the best method for increasing variety in a child’s diet at
any age?
• Direct the child to try it, Direct the child to eat it, Follow though
on negative consequences if it isn't tried or eaten, Parents role
model food choices in a no pressure and positive environment?
A. Fried potatoes, B. 50%, , C. Parents/guardians, D. 10 times ore more, , E. 3 times
F. Parents role model food choices in a no pressure and positive environment .
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– Reflect:
• Which fruits and vegetables do you eat now
• How much or how often
– Track your consumption
– Get your friends and family involved with a
challenge to eat more fruits and vegetables
5
• Friends and Colleagues
– Encourage a taste test of something new
– Compare samples in different forms
• e.g., small piece of cauliflower raw, boiled, and roasted
• e.g., raw spinach leaf, lightly sautéed spinach, boiled spinach
• How does the appearance and taste change?
– Offer less frequently consumed foods with foods readily accepted
• E.g., if you have never tried legumes (dried peas and beans) try them mixed with
a food more readily accepted such as rice
– Challenge yourselves to track vegetables and fruits eaten per day
• How much do you need?
– Go to MyPlate.gov and find out!
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• Families
–
–
–
–
Eat together
Parents can role model healthy choices
Plan a menu with half of your plate filled with fruits and vegetables
Re-offer previously refused foods
• In a no-pressure positive environment
• Usually with time and repeated exposure foods are gradually accepted
– Use some of the resources at
http://www.choosemyplate.gov/NNM.html
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• Families, continued
– Allow kids to accept responsibility for their food choices
• Step 1: Parents plan the menu with always at least one food that the
child accepts
– If you typically ask the kids, “What do they want for dinner?” don’t be surprised if the
answer is frequently chicken nuggets and macaroni and cheese
• Step 2: Kids and teens choose which items to select and how much to
eat
– If they choose to be fussy and don’t eat much, they are responsible for that decision
until the next planned snack or meal, which needs to be nutritious
– Parents: don’t allow guilt to influence your decision by becoming a short order cook
or allowing them to snack on less nutritious foods
» But also, do not punish them for their choice
» Allow children the opportunity to experience the responsibility for their choices
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Which do you like? Have you ever tried?
• Peppers
• Asparagus • Greens, turnip, • Lettuce,
•
•
•
•
Avocado
Beets
Broccoli
Brussels
sprouts
• Cabbage
•
•
•
•
•
•
– Green
– Red
Carrots
Celery
Cauliflower
Corn
Cucumber
Eggplant
mustard,
collard, beet
• Green beans
• Kale
• Legumes
•
– Baked beans •
– Kidney beans •
– Pinto beans
•
– Black beans
•
– Garbanzo
•
–
–
–
–
Iceberg
Leafy
Romaine
Boston
Lima beans
Mushroom
Okra
Onion
Radish
Peas
– Green
– Snow
– Snap
•
•
•
•
•
– Green
– Yellow
– Red
Plantain
Potatoes
Pumpkin
Spinach
Squash
– Yellow/gre
en
– Acorn
– Butternut
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Which do you like? Have you ever tried?
•
•
•
•
•
•
•
•
•
•
•
•
Apple
Apricot
Avocado
Banana
Blackberry
Blueberry
Cherry
Coconut
Cranberry
Current
Date
Fig
•
•
•
•
•
•
•
•
•
•
•
•
Gooseberry
Grapefruit
Grape
Kiwi
Kumquat
Lemon
Lime
Mango
Melon
Nectarine
Orange
Papaya
•
•
•
•
•
•
•
•
•
•
Peach
Pear
Pineapple
Plum
Pomegranate
Prune
Raspberry
Strawberry
Tangerine
Watermelon
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Mon
Amount
Tue
Amount
Wed
Amount
Thur
Amount
Fri
Amount
Total
Breakfast:
Snack:
Lunch:
Snack:
Dinner:
Snack:
Daily total
Write in the fruits and vegetables you ate and the amount. If a vegetable or fruit was combined with
another food group, it counts! Did you eat just one bite? Add it up, it counts!
Add a STAR if you tried a food that you don’t usually eat!
3 teaspoons = 1 tablespoon.
4 tablespoons = ¼ cup.
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Name
Mon
Tue
Wed
Thur
Fri
Mon
Tue
Wed
Thur
Fri
Mon
Tue
Wed
Thur
Fri
Total
Each day write in the total amount of fruits and vegetables eaten.
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