Did you know that the Dietary Guidelines for Americans recommends that we eat more fruits and vegetables than any other food group'
It might be surprising, but fruits and vegetables are a nutritional powerhouse. They are a natural source of energy and are rich in several nutrients, including vitamins A and C, fiber, folate and potassium. They also contain phyto-nutrients, naturally occurring substances in foods that benefit health.
Eating plenty of fruits and vegetables may help to protect you from chronic diseases such as stroke and other cardiovascular diseases and certain types of cancer. Also, you can substitute fruits and vegetables for higher-calorie foods as a way to manage your weight.
Eating fruits and vegetables in a variety of colors (red, dark green, yellow, blue, purple, white and orange) makes eating these foods more exciting and provides a broad range of nutrients. Include all forms of fruits and vegetables-fresh, frozen, canned, dried and 100 percent juice. Most frozen and canned fruits and vegetables are processed within hours of harvest, so they retain their flavor and nutritional value. Also, canned fruits and vegetables are already cooked so they are ready to add to your recipes. Be sure to drain and rinse fruits that are canned in heavy syrup to avoid eating excess calories and sugar. Also, drain and rinse canned vegetables to reduce the amount of sodium, especially if you have high blood pressure.
Since there are so many fruits and vegetables to choose from, you should never get bored. However, if you are like most Americans, you might be coming up short on the recommended servings of fruits and vegetables you should be eating each day. You can find out how many servings you need at www.fruitsandveggiesmatter.gov/form.html.
Here are some tips to help you increase your intake so you can reap the many benefits these foods provide:
Aca,!Ac For a quick snack, grab a piece of fresh fruit or some raw vegetables.
Aca,!Ac Add vegetables to pizza as a delicious low-fat and nutritious topping.
Aca,!Ac Combine dried fruit with nuts for a nutritious high-energy snack (have a 2:1 ratio of nuts to fruit).
Aca,!Ac Make a veggie wrap with roasted vegetables and low-fat cheese in a whole-grain tortilla.
Aca,!Ac Add vegetables to the sauce when preparing pasta and rice dishes, meat loaf and mashed potatoes.
Aca,!Ac Toss vegetables into quick breads and muffins.
Aca,!Ac Make a breakfast smoothie with skim or low-fat milk and frozen or fresh fruit.
Aca,!AcTry crunchy vegetables instead of chips with your favorite low-fat dip or salad dressing.
Aca,!Ac Puree pears, peaches, apples or berries and use as a sauce on grilled or broiled seafood or as a topping on waffles and pancakes.
Aca,!Ac Add fruit to your morning hot or cold cereal.
Aca,!Ac Be adventurous in adding vegetables to your sandwiches-romaine lettuce, spinach, tomatoes, peppers and cucumbers all make tasty additions.
Aca,!Ac Have a cup of vegetable or tomato soup with your sandwich at lunch.
There are infinite possibilities for making fruits and vegetables the star attraction of your meals and snacks. For more information and ideas, go to www.fruitsandveggiesmatter.gov.
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