The last week of September marks the end of Fruit & Veggies—More Matters Month. It’s a time to think about what you have been eating and consider whether you’re getting enough fruit and vegetables on a daily basis. More importantly, pay attention to what your children are eating. The childhood obesity rate in America has tripled in the last 30 years, so this awareness month make a pledge to make sure your kids are eating healthy and staying healthy.

More than 90 percent of adults and children do not eat the proper amount of fruits and vegetables according to the Dietary Guidelines for Americans and MyPlate, which replaced the Food Guide Pyramid in 2005.  Most people forget that fruit and veggies come in all forms and count towards your daily intake. This includes fresh, frozen, canned, dried and 100 percent juice.

Fruit and Veggies More Matters provides a list of reasons to eat more fruits and vegetables, including that they are low in calories, may reduce risk of disease and they are rich in vitamins and minerals. Nutrition experts suggest eating a “rainbow” of fruits and vegetables because each contains different vitamins, minerals and antioxidants.

Visit the Fruit and Veggies More Matters website for a list of suggested serving sizes for meals every day. September is a time to think about what you’re eating, but you have the rest of the year to change your eating habits. There is no rule on how much of any category in MyPlate you’re supposed to eat on a daily basis, but remember to balance your meals. Choose several food items from all categories for colorful meals every day!