By Shawn Kramer

It’s time to get serious about fruits and vegetables. If the saying “You are what you eat” is true, most of us are guilty of being walking French fries and sugary drinks. Though it might be difficult to admit to ourselves, we need to do better. Why wait until Jan. 1 to resolve to eat healthier? We owe it to ourselves and our families to make healthy lifestyle changes today.

Start at home. Children who see parents eating generous doses of fresh produce are more likely to emulate that behavior. Eating fruits and vegetables daily can “boost energy levels, control weight, lower your risk of heart disease, stroke, and high blood pressure, and reduce your risk of type 2 diabetes and certain types of cancer” according to Champions for Change, a Network for a Healthy California. Children are especially susceptible to long-term consequences due to poor diet. Champions for Change says, “Fruits and vegetables may also help your child concentrate and do better in school, grow and develop a strong body, and lower future risk of chronic diseases.”

Teaching youngsters to treat their bodies well at a young age will also have lasting effects on their mental health. According to Maureen Healy a children’s emotional health expert, “Self-confidence starts with a healthy body and brain; when a child exercises regularly, eats healthy, stays hydrated, and gets a good night’s sleep, their brain creates positive pathways not just for physical, but for emotional health, too.”

How much is enough? Champions for Change recommends that adults consume 3½ to 6½ cups of colorful fruits and vegetables daily, depending on the person’s daily caloric intake. Each bit counts — from the raisins in cereal to the beans in soup. Growing children should consume 2 to 3 cups of fruits and vegetables and get a minimum of 60 minutes of physical activity each day. A general rule is that one serving is about the size of your fist and that half of your plate should be fruits and vegetables.

What about the cost? Unfortunately, some healthier food options are the most expensive. However, eating well doesn’t have to be expensive. Some tips for stretching your food budget include: purchase fresh produce that is in season, grow your own fruits and vegetables (tomatoes will do wonders in Yolo County), plan out your meals to avoid extra trips to the grocery store, and freeze leftovers for future meals instead of ordering take-out.

The Food Bank of Yolo County is committed to enriching the lives of the food-insecure families and individuals in our community. In an effort to make fruits and vegetables accessible to people facing hunger, FBYC distributes nearly 1 million pounds of produce annually through programs like Friday’s Table and a newly launched Kid’s Farmers Market. Through these programs, nutrition education and collaborations with more than 60 member agencies in Yolo County, FBYC empowers those in need with the tools necessary to live long, healthy lives.

For more information about how you can become a Champion for Change, please visit: www.cachampionsforchange.cdph.ca.gov

Learn more about the Food Bank of Yolo County by visiting www.foodbankyc.org.

— Shawn Kramer is the community relations manager at the Food Bank of Yolo County

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