Fruit and Veggies Matter: Cenla Health - Alexandria, Pineville, Louisiana

Growing up, we were always told to “eat our fruits and vegetables".  Our parents were right! There are several health benefits of eating a variety of fruits and vegetables.

How many servings do you need a day and how can you find a way to fit them all in to your diet?  This article is going to discuss the health benefits of fruits and vegetables as well as give you easy tips to eating the recommended number of servings daily.  

Health Benefits of Eating Fruits and Vegetables

• They are loaded with nutrients and minerals! 
• Most are naturally low in fat, sodium, cholesterol and calories.
• Since most fruits and veggies are low calorie and full of fiber, they are a great aid in weight loss and maintenance.
• By eating a diet rich in a variety of fruits and vegetables, we can possibly decrease our risk for heart disease, some forms of cancer, type 2 diabetes, diverticulitis, stroke, hypertension, and obesity.

What are some of the important vitamins and minerals found in fruits and vegetables and why are they important?

• Fiber: It can lower our risk of developing heart disease by reducing the “bad" cholesterol in our blood.  It is also important in keeping our bowels “regular".  Fiber helps us to feel full without providing a lot of calories.  (Be sure to drink plenty of water to aid in digestion).
• Vitamin C: Keeps your teeth and gums healthy.  Also helps cuts and wounds heal, while aiding in iron absorption. Good sources: peppers, strawberries, sweet potatoes, broccoli, pineapple, oranges
• Vitamin A: Gives your skin a healthy glow as well as protects against infection. Good sources:  sweet potatoes, carrots, spinach, mustard and collard greens
• Potassium: May help to maintain blood pressure.   Good sources: sweet potatoes, white potatoes, white beans, tomato products  (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash,  spinach, lentils, kidney beans, and split peas
• Folate: May reduce risk of birth defects. Good sources: Black eyed peas, spinach, asparagus

Variety

Not only is it important to eat the recommended 5 servings of fruits and vegetables a day, but also to eat a variety.  There are five color groups: blue/purple, green, white, yellow/orange, and red.  Each group offers different health benefits (keep in mind that all groups, along with a healthy diet, can help to reduce your risk of some cancers).

How many servings do I need to eat daily?

Depending on your age, sex, and activity level, the number of servings you need will vary.  Everyone, though, needs a minimum of FIVE servings of fruits and veggies combined daily, some needing as many as nine.  This may sound like a lot, but there are several things we can do to incorporate more in to our diet.  In fact, I can almost guarantee that you are eating more than you think!

To calculate your exact needs, you can use the calculator at fruitsandveggiesmatter.gov.

How can I get more fruits and veggies?

Now that you know what a serving is, getting your 5 + servings of fruits and vegetables a day is easy! Below are some tips to help you at each meal.

Breakfast
• Add fresh fruit to your bowl of cereal or oatmeal in the morning.
• Replace some of the cheese in your omelet with a cup of your favorite steamed veggies.
• Instead of buttering your toast, use 1 tablespoon of peanut butter and top with banana slices.
• Replace fruit juice with a piece of whole fruit (whole fruit contains fiber and more nutrients than most juices).

Lunch and Dinner
• Add fresh or cooked veggies to all entrees!
• If you're a sandwich person, load it up with fresh veggies.
• Ask for extra veggies on your pizza.
• Replace some of the carbohydrate (pasta, rice, etc) in your entree with veggies.
• Eat a side salad of lettuce, tomato, cucumber, or carrots (etc!) with fat free dressing with lunch and dinner to add bulk without a lot of calories (as well as add another vegetable serving!)
• Eat a piece of fruit for dessert

Snacks
• Eat a piece of fresh fruit
• Have a cup of low fat yogurt topped with fresh fruit
• Raw vegetables with fat free dressing

Now that you know the health benefits of eating a variety of fruits and vegetables and some helpful tips to incorporating more into your diet, getting your daily suggested amount should be no problem! 

Remember to check out the calculator at fruitsandveggiesmatter.gov to find your personal needs.  If you have any further questions, contact a registered dietitian.

Ashley Menard is a Clinical Dietitian with Rapides Regional Medical Center in Alexandria. For more information about Fruit and Veggies - More Matters month in September, visit www.fruitsandveggiesmatter.gov.