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August 6, 2012

Produce Monday

Do you eat your vegetables? Fruit and vegetable consumption has been associated with a reduced risk for coronary heart disease, hypertension, stroke, chronic pulmonary disease, type II diabetes, memory loss and some types of cancer. Eating fruits and vegetables is also effective for weight management. Yet, the 2009 State Indicator Report on Fruits and Vegetables found that only 14 percent of adults and 9.5 percent of adolescents eat more than 2 servings of fruit and 3 servings of vegetables each day.
According to a randomized survey of 1,300 moms conducted by the Produce for a Better Health (PBH) Foundation, the two highest perceived barriers to increased fruit and vegetable consumption were family members' varied preferences and the lack of new ideas for preparation. More than 63 percent of moms agreed that it is difficult to include fruits and vegetables in meals and snacks because family members have different likes and dislikes. Half also claimed that they needed ideas about new ways to prepare fruits and vegetables.
Have you encountered similar barriers on your own journey to achieving a healthy lifestyle? The PBH survey, reported in the 2010 State of the Plate report, also asked moms about their most successful tried-and-true methods of increasing their family's fruit and vegetable consumption. Test some of these yourself or with your own family this week and see if it makes a difference!

Youfa Wang, MD, PhD, associate professor of in the Bloomberg School's departments of International Health and Epidemiology, adds, “Try to make fruit and vegetables a part of every meal including breakfast and lunch. Be creative! It is not very difficult to do once you find the tips and develop the habits. For example, you can add a plate of chopped fresh fruits and vegetables on the table for each family meal and bring one to two fresh fruit to work as part of your lunch or snack. For parents, tell your kids why it is important to eat adequate fruits and vegetables each day, and help them to eat some in each meal. We've been trying with our two young kids and have seen some good results, though it is still a big challenge.”
For new ideas for how to cook and/or prepare fruits and vegetables, visit,, and
To read more about the 2010 State of the Plate report, visit

Every Monday, the Johns Hopkins Healthy Monday Project, part of the Johns Hopkins Center for a Livable Future, offers tips for preventing disease and injury, and maintaining a healthy lifestyle. Check back each week for new tips or visit our archive.