Fruits, veggies & childhood obesity

It seems hard to believe we need a month set aside to make us aware of childhood obesity but that is a distinction held by September.  Another distinction held by September is Fruits & Vegetables - More Matters Month.  Is it a coincidence or do these things have a connection? Research has shown that eating more fruits & vegetables:

• provides more fiber, vitamins & minerals
• may reduce the risk of such chronic diseases as heart disease & type 2 diabetes
• may reduce the risk of some cancers

But did you know that eating more fruits & vegetables can also play a key role in weight control.  Low calorie fruits & vegetables can be substituted for high-calorie ingredients in your favorite dishes. The result will be less calories, more hunger control, and more fiber, vitamins & minerals while eating the same amount of food.Perhaps if we all started making some simple substitutions we could turn the tides on the obesity epidemic, and who knows perhaps eliminate the need for a National Childhood Obesity Awareness Month.  Here are a few examples of how easy it is to make those substitutes.  Try these or come up with your own - good health is worth it:Omelet -

• Bite this: kale, mushrooms, onions, red peppers
• Not that: sausage, ham or bacon & half the cheese

Pancakes/Waffles

• Bite this: sliced bananas or berries
• Not that: syrup

Pasta Dinner –

• Bite this: julienned asparagus, squash & zucchini
• Not that: cup of pasta

Chicken Salad –

• Bite this: cup of grapes
• Not that: cup of chicken

Sandwich -

• Bite this: spinach, onions, tomatoes & cucumbers
• Not that: cheese slices

Snack 1–

• Bite this: whole fruit (apple, banana, berries, grapes)
• Not that: potato chips

Snack 2 –

• Bite this: vegetable sticks (carrots, celery, peppers) & low fat dip
• Not that: tortilla chips & nacho cheese dip

Soup –

• Bite this: beans & chopped vegetables
• Not that: half the meat & a cup of pasta or rice