Living Wild with USDA Guidelines

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We all know we should be getting more fruits and veggies into our daily diets.  So, to make it simple, the USDA’s Dietary Guidelines for Americans MyPlate program recommends filling half your plate with fruits and vegetables at every meal. The goal: 2 cups of fruit and 3 cups of vegetables, on average, for a total of 5 cups every day.

Take a look at the specific recommendations for your age and gender in the charts below:

Children

2-3 years old 1 cup of fruit 1 cup of vegetables
4-8 years old 1-1.5 cups of fruit 1.5 cups of vegetables

Girls

9-13 years old 1.5 cups of fruit 2 cup of vegetables
14-18 years old 1.5 cups of fruit 2.5 cups of vegetables

Boys

9-13 years old 1.5 cups of fruit 2.5 cups of vegetables
14-18 years old 2 cups of fruit 3 cups of vegetables

Women

19-30 years old 2 cups of fruit 2.5 cups of vegetables
31-50 years old 1.5 cups of fruit 2.5 cups of vegetables
51+ years old 1.5 cups of fruit 2 cups of vegetables

Men

19-30 years old 2 cups of fruit 3 cups of vegetables
31-50 years old 2 cups of fruit 3 cups of vegetables
51+ years old 2 cups of fruit 2.5 cups of vegetables

Get Your Daily Dose of Blue

One of the easiest, healthiest and most delicious ways to get a daily serving of fruit is to think Blue – Frozen Fresh Wild Blueberries. Add them to your morning cereal, toss them into pancake or muffin batter, sprinkle them on salads, or start your day with a Wild Blue Smoothie. Visit the Wild Blueberry Recipes pages for more ideas.

The Convenient Antioxidant Superfruit

Frozen Fresh Wild Blueberries have more of the antioxidant goodness you need to power up your healthy diet. They’re easy to use right out of the freezer and you’ll find them year-round in your grocer’s frozen fruit section. According to the FDA, they’re just as nutritious as fresh and may even retain their nutritional value longer.

Frozen Fresh Wild Blueberries have other advantages, as well:

  • 4-season availability
  • Excellent value
  • The same antioxidant goodness as fresh
  • Quick and easy preparation
  • Dependable quality, with no waste or spoiling
  • No added sugars or preservatives
  • Retain their taste, texture and shape in cooking

Be sure you’re buying the little Wild Ones with these tips from professional baker Kristen Dushane: