Why You Should Eat More Fruits & Vegetables

Eating a Diet Rich in Fruits and Vegetables

Here's Why:
Produce has certainly earned its healthful reputation. It's rich in vitamins, minerals, antioxidants, phytochemicals and fiber, while being low in calories and fat. All of these factors contribute to many health benefits, such as:

• Lower blood cholesterol levels
• Decreased risk of atherosclerosis and heart disease
• Decreased risk of certain types of cancer
• Lower blood pressure
• Lower risk of overweight and obesity.

Here's How:
A total of five fruits and vegetables each day may sound like a lot, but a serving is probably smaller than you think.

One serving of fruit equals:

• 1 medium piece of fruit, such as an apple, banana, orange, pear or peach
• 1/2 grapefruit
• 1/2 cup chopped, cooked, or canned fruit, including berries and grapes
• 1/4 cup dried fruit
• 3/4 cup 100% fruit juice

One serving of vegetable equals:

• 1 cup raw, leafy vegetables, such as spinach, romaine lettuce and broccoli
• 1/2 cup of other vegetables, cooked or chopped raw
• 3/4 cup 100% vegetable juice

Within your five daily servings, try for one rich in Vitamin A or beta-carotene and one rich in Vitamin C.

Produce rich in Vitamin A and beta-carotene (which is converted to Vitamin A in the body) include:

• Pumpkin
• Sweet potatoes
• Carrots
• Mangoes
• Spinach
• Cantaloupe
• Kale
• Apricots
• Tomato juice
• Nectarines
• Papayas
• Peaches.

Produce rich in Vitamin C include:

• Bell pepper
• Papayas
• Oranges and orange juice
• Broccoli
• Strawberries
• Grapefruit
• Cantaloupe
• Tomatoes and tomato juice
• Potatoes
• Cabbage
• Spinach
• Collard greens.

To reach five a day, eat some of the following foods at each meal,

For breakfast:

• Fresh or dried fruit mixed with cereal or oatmeal
• Bagel or English muffin topped with onion and tomato or cucumber and cream cheese
• Glass of tomato juice with a spear of celery.

For lunch and snacks:

• Bake a sweet potato (microwave on high for 5-8 minutes) and top with black beans
• Stir fresh fruit into yogurt
• Pop open a can of mandarin oranges
• Dip carrot, celery, red pepper, and zucchini sticks into hummus, yogurt, or low-fat dip.

For dinner:

• Roast vegetables, onion, squash, peppers and eggplant and spread on a pizza crust with tomato sauce and cheese
• Top baked potatoes with steamed broccoli, beans and salsa
• Add dried fruit to rice and stuffing
• Grate carrots and zucchini into pasta sauce.

For dessert:

• Top frozen yogurt with sautéed apples, fresh peaches or canned pineapple
• Choose a fruity dessert, such as a cobbler, over a heavier treat, such as cheesecake.

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RESOURCES:

American Dietetic Association
http://www.eatright.org

CANADIAN RESOURCES:

Canadian Council on Food and Nutrition
www.ccfn.ca

Dietitians of Canada
http://www.dietitians.ca/

REFERENCES:

American Heart Association website. Available at: http://www.americanheart.org .

US Department of Agriculture website. Available at: http://www.usda.gov/wps/portal/usdahome .

Jiang R, Jacobs DR Jr, Mayer-Davis E, et al. Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. Am J Epidemiol. Feb 1, 2006;163(3):222-31.

Kuriyama S, Shimazu T, Ohmori K, et al. Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study. JAMA . Sep 13, 2006;296(10):1255-65.

Vlachopoulos C, Aznaouridis K, Alexopoulos N, Economou E, Andreadou I, Stefanadis C. Effect of dark chocolate on arterial function in healthy individuals. Am J Hypertens . Jun 2005;18(6):785-91.

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This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

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