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Key nutrients include:
Vitamin A - which keeps our skin and eyes healthy
Carbohydrates - that give us energy
Fiber - helps with bowel movement and prevents constipation
Iron - in blood oxygen is carried
Vitamin C - aids in absorbing iron and helps cuts and wounds heal.
What is a serving size exactly?
In the Adult Food Guide Pyramid, it is recommended that a serving size of cooked
or raw chopped vegetables is one-half cup.
Leafy vegetables such as salads and greens a serving size is one cup.
How can I get my family to eat more vegetables?
- Set an example for your children by eating vegetables yourself.
- Be the positive role model.
- Offer a large variety to increase nutrients: different colors, shapes and textures
can be a positive experience as well.
- Add vegetables to casseroles, soups, breads and ground meats.
- Offer vegetables with a dip or dressing.
- Combine fruits with vegetables
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Recipe
Carrot Apple Salad
What You'll Need
2 medium carrots (1 C.), grated
3 medium firm apples (diced)
1 T. lemon juice (to prevent browning)
1/2 C. raisins, dates or figs
1/3 C. fat free salad dressing
Salad greens
1 C. seedless grapes
Directions
Combine all ingredients above except the greens. Place mixture in refrigerator
to be chilled. After cleaning greens, place in large bowl.
Put combined mixture on top of greens. Garnish with grapes.
Serves 4.
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