Your kids are off to a new year of school. Their teachers will make sure they know their multiplication tables and their ABCs, but it is up to parents to teach their kids about nutrition.

Unfortunately, according to the journal “Public Health Nutrition,” parents who aren’t eating their recommended five portions of fruits and vegetables a day may not be setting a good example for their children. As every parent knows from experience, the old “do as I say, not as I do” approach isn’t very effective with kids.

So why not make getting “5 A Day” a family affair? You’ll not only be giving your body what it needs to stay healthy and avoid illnesses such as obesity, cancer, heart disease, stroke and diabetes, you’ll be teaching your kids healthy eating habits.

To get started, it helps to know what constitutes a serving size for various fruits and vegetables. Here are some basics. The following quantities are each considered one serving: one piece of fresh fruit; one small glass of juice (3/4 cup); 1/2 cup of cut vegetables; 1 cup leafy vegetables. You can get more detailed information about 5 A Day on the Internet from sites like www.aboutproduce.com.

According to the United States Department of Agriculture, the average 6 to 11 year old eats only 3.5 servings of fruits and vegetables a day. To make sure you and your kids get more, incorporate fruits and vegetables into every meal, as well as into between-meal snacks. For example, add a sliced banana to your kid’s morning cereal, or if you’re running out the door, grab an apple or a pear instead of a donut.

Lunch is also a great time to work in some additional fruits and vegetables, especially if you pack your kids’ lunches. Fruits like grapes are easy to pack and make a tasty addition to a sack lunch for both kids and parents. Or add a handful of raisins to the typical peanut butter sandwich for a nutritional boost. Kids love foods that they can “play” with; try individual serving cups of dip accompanied by carrot and celery sticks for some crunchy fun.

Vegetables and dip make a great after school snack, too. For other healthy snacks, try smoothies made with yogurt and fruit or apples and celery sticks dipped in peanut butter.

The Public Health Nutrition study also found that eating meals together as a family positively affects consumption. Set a good example for your kids by incorporating a variety of vegetables and fruits (yes, fruits) into your dinner menu. Encourage your kids to try new things by being willing to experiment yourself. If you’ve never tried beets, now’s the time. How about bok choy? Or eggplant? At the same time, don’t try to get kids to eat something new and different every day. Keep some of their old favorites on the menu while gradually incorporating a variety of different foods into your recipes.

Getting your kids involved in menu planning teaches them to make good choices. While kids have innate likes and dislikes, you can help them learn that high fat, high calories treats should be an occasional indulgence, not an everyday habit. Take your kids grocery shopping so they can see for themselves the amazing variety of fruits and vegetables to choose from and let them pick out something new to try. They might be fascinated by the looks of carombola (star fruit), which just happens to be a great source of vitamin C; or they could be curious about how to eat an artichoke, a good source of fiber, folate and vitamin C.

To help you discover new and interesting fruits and vegetables, check out www.aboutproduce.com. This Web site provides nutritional information, tips on how to choose unfamiliar produce and recipes to help inspire you.


SIDEBAR:

Here’s an easy dinner recipe from www.aboutproduce.com that incorporates apples - one more step to your 5 A Day.

Apple Chicken Mandarin with Spicy Peanut Sauce

Spicy peanut sauce:

1/2 cup chunky peanut butter

1/3 cup chicken broth

1 tablespoon soy sauce

2 teaspoons sesame oil

2 teaspoons rice wine vinegar

2 teaspoons honey

1 clove garlic, minced

1/8 teaspoon cayenne pepper

Chicken:

2 tablespoons vegetable oil

1 1/2 cups chopped celery

2 cups shredded cooked chicken

2 red delicious apples, cored and sliced into thin strips

4 green onions, sliced diagonally

2 tablespoons chopped fresh cilantro

2 cups shredded lettuce

6 packaged Mandarin pancakes

Preparation:

Prepare spicy peanut sauce and set aside: In medium bowl, combine all sauce ingredients and mix well.

In large skillet, heat vegetable oil over medium heat. Add celery and sauté until just tender; add chicken and ¼ cup peanut sauce. Cook just until chicken is heated through. Remove from heat and add apples, green onions, and cilantro to chicken mixture; toss well.

To serve, wrap pancakes in microwave- Safe plastic wrap and microwave on low (30 percent) 1 to 1 1/2 minutes to heat through. Place 1/3 cup of lettuce and about 1/2 cup chicken mixture in the center of each warm pancake. Fold bottom of pancake over filling; fold each side toward center to cover filling. Serve with remaining spicy peanut sauce.

Serves 6.

Nutritional information (per serving):

Calories, 431; protein, 24g; carbohydrates, 38g; fat, 22g; cholesterol, 40mg; fiber 5g; sodium 420mg.

Courtesy of ARA Content