One serving equals one medium fruit, ½ cup of small cut up fruit or ¼ cup of dried fruit. A serving size of vegetables equals ½ cup raw or cooked vegetables, 1 cup raw leafy vegetables and ½ cup cooked beans or peas.

 

“In the summertime, it’s even easier to incorporate five servings into your day,” Kolbash said. “There is so much to choose from and everything is so fresh. It’s much easier to achieve this goal than most people think.”

 

Kolbash recommends snacking on raw fruits and vegetables during the day, adding dried fruit to breakfast cereal or packing a piece of fruit for lunch. Plan ahead and include a vegetable at dinner every night. Frozen vegetables are great to keep on hand are quick and easy to add to the dinner table.

 

“We encourage our participants to eat at least one serving of a high fiber fruit or vegetable, such as strawberries or broccoli each day,” she said. “And to eat at least one serving of a vitamin A rich fruit or vegetable, such as cantaloupe or carrots each day. Choosing a wide variety of fruits and vegetables of all colors is best to get a balance of vitamins and minerals.”

 

Using the salad bar when dining out can also be a good way to achieve this goal. Fill at least half your plate with salad and vegetables and choose fruit for a refreshing dessert. “Just remember to avoid the high fat toppings, such as bacon bits and croutons and use the high-fat dressings sparingly,” she said. Many grocery stores also have a salad bar to make a quick lunch or dinner instead of stopping for fast food.

 

Many people are surprised at how much their energy levels come up and how good they feel when they try to incorporate this principle into their lifestyle. “By eliminating excess sugar during the day, you avoid the low blood sugar levels that cause people to be drowsy and sluggish in the afternoon,” she said. “Many times, people head for the vending machine to get a candy bar or soda only to repeat the cycle again. It’s much better to opt for a banana or vegetable sticks. Your body will thank you for it.” Ω

 

Brenner Children’s Hospital opened a program last fall, called Brenner FIT (Families in Training) that helps families overcome obesity together and pave the way for a longer, healthier life. For more information about  Brenner FIT, visit www.brennerchildrens.org. Brenner Children’s Hospital is part of Wake Forest University Baptist Medical Center