You Can Eat More Fruits and Vegetables

Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon. - Doug Larson

We often hear the recommendation to eat more fruits and vegetables, but we are not always told why this is so important; nor are strategies provided to incorporate more of these healthy foods into our diets. Clearly, Americans do not eat enough produce. According to Harvard University, only 13% of adults in the United States eat the recommended daily fruit intake of 1½ - 2 cups. Worse, just 9% meet the ideal vegetable consumption of 2 - 3 cups per day. The following slides provide motivation for eating more fruits and vegetables and aim to the reader that they are not only beneficial but inexpensive and easy to prepare. Fruits and vegetables taste delicious! Often, just finding the right recipe or method of preparation is all it takes to enjoy eating a new type of produce.

Fight Deadly Diseases with Phytochemicals

The primary reason to eat more fruits and vegetables is disease prevention. A diet rich in fruits and vegetables can help prevent heart and lung diseases, stroke, cancer, type 2 diabetes, asthma, dementia, osteoporosis, glaucoma and weight gain. Another purpose is to obtain the optimum benefits from phytochemicals, which are chemicals in every plant that provide color, aroma and taste. When they enter the human body, they stimulate the immune system, block carcinogens, repair DNA and help regulate hormones. Since each plant’s phytochemical profile is unique, eating different types of fruits and vegetables will provide the maximum health benefits and disease prevention. Furthermore, most fruits and vegetables contain fiber and electrolytes which help maintain digestive health, lower cholesterol and control blood sugar levels.

Follow the Rainbow to Better Health

Here’s an easy way to increase the consumption of a variety of fruits and vegetables: think of the rainbow. Red plants such as apples, cabbage, grapes, red peppers and beets contain lycopene which has been shown to prevent cancer. Orange and yellow fruits and vegetables are rich in carotenoids, helping to maintain eye health and regulate the immune system while preventing cancer and heart disease. This food group includes cantaloupe, carrots, squash, pineapple, sweet potatoes and corn. Lutein and indoles are chemicals found in green produce like spinach, broccoli, peas, honeydew melon and kiwi. They also prevent cancer as well as birth defects, cataracts and macular degeneration. By eating more blue and purple plants, the body will reap the benefits of anthocyanins, which protect cells from damage. Foods in this group include raisins, eggplant, figs, and prunes. Blueberries are an especially powerful fruit because they are shown to improve memory and promote healthy aging. Finally, white fruits and vegetables contain allicin, a chemical that can lower cholesterol and blood pressure while also reducing heart disease and stomach cancer risks by eating potatoes, bananas, ginger, jicama and parsnips

Eating Healthy Doesn’t Have to be Expensive

Clearly, eating fruits and vegetables is vital for health and wellness, yet many people believe that they are too expensive. Although it’s possible to get “sticker shock” while browsing the produce section of your neighborhood grocery store, one has to be willing to look around a bit. First, search for produce that is in season as it will be readily available, very fresh and inexpensive. Don’t be afraid to try something new or visit farmers’ markets to discover low-cost, local produce while supporting neighborhood businesses. Secondly, check the freezer section where there are a variety of delicious fruits and vegetables, often priced less than a dollar per bag. Many offer the convenience of included sauces or “steam in the bag” packaging. Next, head to the canned foods aisle where there are assorted offerings, again often priced under a dollar. However, be aware that canned vegetables are often high in sodium. If this is a concern, look for low-sodium products. Furthermore, try to purchase fruit that is canned in its own juice rather than high-calorie, sugar-laden syrup. Finally, explore the different textures and tastes of dried fruits and vegetables. Raisins, prunes, sundried tomatoes and dehydrated foods are delicious and offer a convenient snack option.

Easy Ways to Add Fruits and Vegetables to Your Daily Diet

Putting it all together will show how easy it is to add more fruits and vegetables to a typical diet. Starting with breakfast, top cereal with sliced bananas or blueberries, and drink an 8-oz glass of half-carrot, half-orange juice. Another quick and convenient breakfast option is a smoothie made with frozen fruit, yogurt and coconut water. Better yet, purchase a juice extractor and add greens to the smoothie to really boost the phytochemical benefits. Pack a box of raisins or a cup of applesauce or canned fruit for a mid-morning snack. During lunch, add a side salad or put spinach on a sandwich instead of lower-nutrient iceberg. A mid-afternoon snack of carrot and celery sticks and sliced red peppers dipped in Ranch dressing fulfills the need for something crunchy without the empty calories of a bag of chips. At dinner, pop a bag of frozen vegetables in the microwave and serve as a side dish. Finally, a nice treat is a healthy dessert of poached pears, fruit cobbler, or sliced strawberries with a dollop of whipped cream.