Kasia the Expert

Last night, my almost three-year-old daughter ate a piece of raw broccoli without spitting it out, or making a silly face, or screaming "yuk!" When I saw her actually swallow it, I felt like such an accomplished parent. I know I'm not the only mom who feels like celebrating after her child accepts a new vegetable. And this event got me thinking about how much fruits and vegetables kids really need.

 I visited USDA's MyPyramid at www.mypyramid.gov and learned  that a three-year-old child should eat about 1 ½ cups of veggies and 1 cup of fruits per day. The site lists great examples of kid-friendly fruits and veggies along with information about what counts as a cup of a fruit or vegetable. For instance, a ½ cup of dried fruit such as raisins or apricots, counts as 1 cup of fresh fruit. This means that a small box of raisins (about ¼ cup) and just ½ cup of your child's favorite fruit or 100% fruit juice meet the daily fruit recommendation.

When it comes to vegetables, keep in mind that once you determine the type and amount of veggies to provide at a meal there is still no guarantee your kids will be ready to eat any of it. So give yourself credit for what you're most likely serving already. For example, favorite veggies like1 cup of mashed potatoes and ½ cup of green beans or peas satisfy the daily veggie recommendation.

How did my daughter happen to eat a piece of broccoli? I personally think she was distracted by her favorite toy and didn't realize it! This reminds me; however, about the importance of trying to offer a variety of veggies, not just the favorites, because it takes multiple tries before a child acquires a taste for it.

     You may have noticed a growing trend at your supermarket--heart health messages from the American Heart Association, the leading awareness group on heart health and stroke.  Awareness of how balanced food choices can help keep a person's heart healthy is important because, coronary heart disease is the No. 1 cause of death in the United States. Stroke is the No. 3 cause of death in the United States and a leading cause of serious disability.  Because I want to stay around for a long time, (especially now that I'm going to be a new dad in September) I try to look for heart-healthy foods when grocery shopping.  I search food labels for cues, such as "low fat," "low cholesterol" and "controlled sodium."  I know what you're thinking--say it with me--"I don't have that much time to peruse each aisle and investigate every label!"  So, what to do?  Look for the signature "heart-check mark" from the American Heart Association, displayed on your favorite foods. They've done the homework for you already by filtering food items through stringent guidelines that measure fat, saturated fat, cholesterol and sodium.  It's a great tool for you to use and saves my wife and me a lot of time while grocery shopping. For more information about the "heart-check mark" program, please visit www.heartcheckmark.org.