Pyramid to Plate: Tips for your Family

Post by Jodie Shield in Expert Advice | August, 16

We witnessed some big news in the nutrition world recently. The food pyramid – that pointed shape we had all grown accustomed to – was recently replaced with a plate. No matter what the shape, veggies remain one of the most important food groups.

Unfortunately, studies show that 93 percent of children two to 12 years of age fall short of the recommended 2-5 cups of fruits and vegetables per day*. Here’s hoping that the MyPlate icon and the new Dietary Guidelines from the USDA can help raise that number.

For additional help, check out my tried-and-true tips for making vegetables delectable for the whole family:

DO YOUR VEGGIE MATH: Not sure how many cups of vegetables your family needs each day? Check out the veggie calculator at www.fruitsandveggiesmatter.gov. To find out everyone’s daily vegetable quota, simply enter each family member’s age, gender and activity level. Hang a poster on the refrigerator with everyone’s numbers and let them keep track of how many veggie servings they eat each day.

SUBSTITUTE WITH VEGETABLES: Spaghetti squash can act as a tasty veggie substitute for cooked pasta. Spaghetti squash can be boiled, baked, or even microwaved in its shell. Once tender, simply run a fork through the squash and it will tear out into spaghetti-like shreds. Ladle on your favorite pasta sauce and toss in some other veggies, like mushrooms, onions and diced bell peppers.

ROAST VEGGIES TO PERFECTION: For a delicious flavor and unique texture try roasting veggies. Your best picks for roasting: green beans, sweet potatoes, peppers and zucchini. Simply preheat the oven to 400 degrees F. Clean and cut veggies then toss with a small amount of olive oil. Bake for 40 minutes or until crisp, turning them every 15 minutes. For a little extra flavor, toss with Hidden Valley® Salad Dressing & Seasoning Mix before roasting or serve cooked veggies with a dash of rosemary.

MAKE YOUR OWN SALAD BAR: On a separate counter, set out a big bowl of Romaine lettuce mixed with baby spinach along with a variety of precut veggies such as: cherry tomatoes, cucumbers, sweet bell peppers and grated carrots. Allow your family to create their own salads by tossing together their top veggie picks with their favorite dressing. Explore dressings with a variety of robust flavors like Hidden Valley® Farmhouse Originals Roasted Onion Parmesan or Garden Tomato & Bacon dressing to keep salads tasty.

WHIP VEGGIES INTO SHAPE: Use a blender or food processor to puree cooked broccoli, carrots or red bell peppers until thick and creamy. Then serve them as a sauce over broiled chicken breast, grilled fish or whole wheat pasta. Another option: add a one or two cups of reduced-sodium chicken broth to the pureed vegetables and a pinch of fresh basil or dill for a hearty soup.

CONTAIN THEIR INTEREST: Make meal time special by using certain vegetables as edible serving pieces. Serve squash soup in mini pumpkins, veggie dips in hollowed out bell peppers, and mashed potatoes in potato skins.

TELL VEGGIE TALES: Each month, assign a family member to research their favorite vegetable and come up with a new recipe for preparing it. Serve the vegetable for dinner and take a picture of it to share, or hang in a family vegetable garden photo gallery. For recipes and fun facts about vegetables, check out www.lyv-wp.hiddenvalley.com.

* Produce for better Health Foundation and ACNielsen; State of the Plate; 2010