The sour side of sweets.
Most of us like sweets. But eating them several times a day gives our bodies too many calories and can cause spikes and dips in blood sugar. Eating sweets may also take the place of foods with important vitamins, minerals, fiber, protein, antioxidants, and phytochemicals such as fruits, vegetables, whole grains, and low-fat dairy foods.
School-age kids need at least four servings of vegetables and three servings of fruit each day. Serving sizes are shown below. Eating more fruits and vegetables helps to reduce obesity and the risk of certain cancers, heart disease, stroke, and Type II diabetes.
What counts as a serving? Fruit Group * 1 medium apple, banana, orange, or pear * 1/2 cup of chopped, cooked, or canned fruit * 3/4 cup of fruit juice Vegetable Group * 1 cup of raw leafy vegetables such as spinach or lettuce * 1/2 cup of other vegetables--cooked or raw * 3/4 cup of vegetable juice
--The U.S. Department of Agriculture (USDA) Dietary Guidelines for Americans