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

· 1/4 avocado (Note: there's more fat here than in your average fruit; about 30 grams for a whole avocado, but the majority of this fat is the healthful, monounsaturated kind)

· 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 at each meal

For breakfast:

· Fresh or dried fruit mixed with cereal or oatmeal

· Bagel or English muffin topped with avocado 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 sauteed apples, fresh peaches, or canned pineapple

· Choose a fruity dessert, such as a cobbler, over a heavier treat, such as cheesecake

No Cheating!

While it may be tempting to just pop an antioxidant supplement instead of eating more produce, this is not the best way to go. The majority of the research has shown positive health effects from foods rich in antioxidants, and not from isolated antioxidants. Experts think it may be the package of nutrients in fruits and vegetables that delivers the biggest health benefits.

RESOURCES:

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

Sources:

American Heart Association

U.S. Department of Agriculture

Last reviewed April 2004 by Judy Logan, MD, MS

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.