# 3 - EXPANDING "SCD" > * EATING ENOUGH FRUITS & VEGGIES? THINK AGAIN!


Cynthanne Duryea, R.D., L.D.

The Centers for Disease Control and Prevention, along with the Produce for Better Health Foundation, has launched a national campaign with the slogan, Fruits and Vegetables - More Matters™. It replaces the "five-a-day" campaign, which dates back to the early 1990s.

Why the change? Five servings of fruits and vegetables just may not be enough to offer optimal protection against obesity, heart disease, type 2 diabetes, and cancer. The recommendation for more servings also parallels the 2005 revisions of the U.S. Department of Agriculture dietary guidelines. Although these guidelines vary according to the specific calorie needs, the recommendation for daily fruit and vegetable intake exceeds five servings a day.

But if you don't even eat five servings of fruits and vegetables every day, how can you be expected to eat even more? Here are some practical tips that will easily make "more" a reality.

  • Out of sight is out of mind, so keep fresh fruit visible on a countertop. Store washed and trimmed veggies in a clear container, front and center in the fridge.
  • Make breakfast an opportunity to add fruit to SCD homemade lactose-free yogurt or a nut mix, or on top of banana pancakes.
  • Cool off with a smoothie made with fruit and SCD homemade lactose-free yogurt.
  • Eat fresh produce in season, but remember that frozen can be just as nutritious. "Fresh is king, frozen is queen, canned is taboo, and not enough is a poor pauper."
  • Always have frozen vegetables available to add to salads or soups, or simply to have as a side dish. Think outside of the box. Try new types of produce, such as broccoli slaw salad mix, artichokes, or pomegranates.
  • Don't care for cooked veggies? Try eating large salads instead. Add a variety of raw vegetables, such as green peppers, broccoli, spinach, carrots, zucchini, and tomatoes.
  • Add finely chopped or shredded vegetables into muffins, stews and casseroles.
  • Grill vegetables like onions, green peppers, and asparagus lightly brushed with olive oil and sprinkled with SCD legal seasonings. This enhances their sweetness and adds great texture.
  • Make it a habit to include a fruit or vegetable-based salad with dinner. You can even add fruit to your vegetable salad. Try including sliced apples, poached pears, raisins, orange slices, or grapefruit segments.
  • Have at least one vegetarian meal per week. Some examples include soup with a salad, or a vegetable stir-fry.
  • Although pre-washed and pre-trimmed fruits and vegetables are a bit more expensive, the convenience will likely encourage you to eat more of them. Considering the time and energy saved in preparing them, the extra cost is money well spent.
  • Try eating frozen grapes and bananas. Peel and freeze bananas, just before they become overripe. This is a great way to prevent them from going to waste, and you can add them to smoothies or eat them by themselves.

Taken from  www.coopercomplete.com and adapted to be SCD compliant.

 

(Be sure to wait until healing has occured and symptoms subside before adding nuts and RAW fruits and vegetables to your diet.)