Maintain healthy weight with ‘5 a day’

Our state recently received positive coverage for halting — and slightly reversing — an alarming and long-running rise in the percentage of our children who are considered overweight according to body mass index (BMI) scores. (BMI is a number calculated from weight and height, used to screen for weight categories that could lead to health problems.) The state’s challenge now is to expand on that success, and the Arkansas Foundation for Medical Care is one of many organizations and agencies promoting an easy way to improve our diets: Eating at least five servings of vegetables and fruits each day.

Filling up on fruit and vegetables is a great way to improve your diet without feeling deprived; most are high in fiber, so they help you feel full without piling on the weight. And you’ll be getting essential nutrients that may help reduce your risk of health problems like heart disease and cancer.

‘5 a day' month
Tools that can help
Tips for eating more fruit and veggies

‘5 a day' month
Arkansas is taking part in the national 5 a Day for Better Health program, led by the Centers for Disease Control and Prevention in collaboration with the National Cancer Institute, the Produce for Better Health Foundation and a host of other partners. September is designated National 5 a Day Month, with related events and promotions taking place across the state and nation. For more information about the 5 a Day program, visit www.5aday.gov.

Tools that can help
AFMC has teamed up with the state Department of Human Services to help Arkansas’ children — particularly those covered by ARKids First — maintain a healthy weight by eating right and staying active. Working with DHS, AFMC has developed several tools that can help, such as a placemat that illustrates proper serving sizes, a “slider tool” full of tips, and a handout about how to read a nutrition label. These tools, and a wide range of related information, are available for downloading at http://www.arkansas.gov/ha/nutrition/.

Tips for eating more fruit and veggies
Here are some easy and enjoyable ways to get your recommended five servings a day and help your family do the same. Tips are adapted from information available at www.5aday.gov.

• Keep a fruit bowl on the kitchen counter, table or at the office.
• Make veggies part of a quick dinner by microwaving or steaming them.
• Keep canned and frozen fruit and vegetables on hand; they can be tasty, convenient, economical and nutritious. In fact, canned tomatoes and tomato sauce contain more lycopene (an anti-oxidant) than fresh tomatoes. Look for products without added sugar, syrup, sodium or fats like butter.
• Let children pick their own fruit while shopping.
• Make fruit smoothies out of fruit, yogurt and ice blended in a blender or food processor. (Kids love these!)
• Shop farmer’s markets and local stands for seasonal local produce at its freshest.
• Spice it up with variety. Try fruit and vegetables you wouldn’t normally shop for. September is a great time for fresh eggplant, peppers and sweet potatoes.
• Drink and serve 100 percent fruit juice (in limited amounts; keep in mind that fruit juice can be high in calories).
• Have fruit for a quick and healthy dessert.
• Top your cereal with fruit.
• Keep a pack of dried fruit in your desk or bag.