Eat Your Fruits and Vegetables

by Barbara A. Brehm, Ed.D.

YOUR MOTHER ALWAYS said it. Now everyone else seems to be saying it, too - from the Department of Agriculture to the American Heart Association: Eat more fruits and vegetables. Fruits and vegetables supply many important vitamins and minerals, as well as dietary fiber. They also provide other important compounds that prevent the cellular damage that is associated with disorders such as artery disease and cancer. These important compounds are found in a wide array of fruits, vegetables and other plant foods, including legumes (kidney beans, lentils, split peas, soy beans, etc.), grains, nuts and seeds, but not in supplements. Including a wide variety of fruits, vegetables and other plant foods in your diet is the only way to achieve an adequate intake of these helpful chemicals.

Go for variety in your choices

The food pyramid recommends two to four servings of fruits and three to five servings of vegetables a day. Some experts recommend that you should also try to eat at least three different colors of fruits and vegetables a day. Try to eat foods from at least three of these four categories each day:

Citrus fruits and juices
Cruciferous vegetables, such as broccoli, brussel sprouts, cabbage, kale, cauliflower and turnips
Red, orange and yellow fruits and vegetables
Dark green leafy vegetables

Count how many servings of each category you eat in a typical day, and rate yourself on the variety of your choices. If you have room for improvement, you are not alone. Here are some suggestions for quick and easy ways to add more fruits and vegetables, and more variety, to your diet.

Keep a variety of fruit on hand

Reach for a piece of fruit when you need a snack. Variety increases the value of your fruit choices. If you are stuck on apples and bananas, try something new. What about apricots, peaches or grapes? Kiwis, oranges and melons are other nutritious choices. If you live alone and don't want to keep too much fruit on hand, don't worry about too much variety within a day, or even a week. But vary your choices each time you shop.

Take advantage of prepared vegetables In the produce aisle

Buy vegetables ready to throw into the steamer. Winter squash, delicious mashed or blended into a soup, is easy to use when you don't have to do the cutting and peeling. Too lazy to make a salad? Buy pre-washed mixtures of greens ready to throw into your bowl. Chopped cabbage and shredded carrots are other time-savers.

Keep frozen vegetables on hand

Frozen vegetables are often as nutritious as their fresh counterparts. Frozen mixed vegetables make a quick side dish. Add frozen spinach to tomato sauce and serve over pasta. Many frozen vegetable preparations are available for quick stir fry meals.

Add raw vegetables to snacks and lunch

Peeled baby carrots and celery sticks can go just about anywhere and make great snacks. Broccoli crowns, cauliflower chunks and sweet pepper slices are other options.

Adorn sandwiches

Add lettuce, tomato, onions, peppers, shredded carrots or sprouts to your sandwiches.

Don't overlook juice

Citrus, tomato and vegetable juices are especially nutritious. But be sure juices are not your primary source of fruits and vegetables, though. And remember that fruit juices are especially high in sugar and calories, and low in fiber.

Take advantage of salad bar variety

Most salad bars mean automatic variety. Look for low fat choices, however, rather than vegetable dishes, such as cole slaw, that are prepared with high-fat dressings.

Develop a repertoire of easy-to-prepare vegetable dishes

Anyone can bake a yam (clean it, prick it and throw it in the oven or microwave) or steam broccoli. Don't let a lack of cooking know how limit your diet. Many wonderful cookbooks feature simple, easy and wholesome recipes.