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Fruits and vegetables are essential to good health.

They're rich in fiber, low in calories, and they're packed with key vitamins and nutrients. And not only are they satisfying, they can reduce your total food intake.

Unfortunately, most of us don't eat nearly enough fruits and vegetables, which is amazing considering the bounty of fresh produce grown in the valley.

The American Dietetic Association (ADA) recommends a fiber intake of 20 to 35 grams per day, or at least six servings of fruits and vegetables per day. For children, the ADA says the fiber intake should equal their age in years plus 5 grams per day. For example, a 5-year-old should consume 10 grams of fiber a day.

Here are some of the most nutritious fruits and vegetables: strawberries, blueberries, kiwi, cantaloupe, broccoli, sweet potato, asparagus and spinach. Most of these fruits and vegetables are grown in our area. Local food is fresher and tastes better than food shipped long distances, and recent studies show it is at its nutritional peak right after harvest.

Here are some tips to help you include more fruits and vegetables in your and your family's daily diet.

Keep them handy at home -- and at work. Have your fruits and vegetables in view on your countertop and make them as easily accessible as possible. Move your vegetables to the top shelf of the refrigerator. Take fresh fruit and veggies to work for meals and snacks. To cut down preparation time, buy packaged, ready-to-eat fresh vegetables and fruits.

Include them in all your meals. Breakfast is the most important meal of the day, and you can add fresh or dried fruits into your cereal. Make smoothies using low-fat milk or yogurt and frozen fruits. Mix cut vegetables (zucchini, mushrooms, spinach, onions and such) into your omelet. Add extra vegetables to your stew, chili, soup and meatloaf. Start your lunch or dinner with a nutritious salad.

Use them as hors d'oeuvres, snacks or desserts. Make a parfait with low-fat vanilla yogurt, frozen berries and granola. Dip raw vegetables in hummus. Use dried fruits as a quick-and-easy snack; make sure you check the label and choose ones that don't have added sugar as an ingredient.

Many studies have shown a connection between how many fruits and vegetables we consume and many aspects of our health.

Fruits and vegetables not only help keep us healthy, they also can be useful in ensuring we receive all of the vitamins and nutrients our body needs.

Fruits and vegetables should continue to be a major part of our diet. Head out to the farmers market, produce stand or grocery store and load up on your favorites.

-- Astrin Damayanti

Astrin Damayanti is a registered dietitian at Sutter Gould Medical Foundation in Modesto and Stockton.